Bodybuilders need special of nutrition in order to meet the high level muscle restoration and growth. Generally speaking, bodybuilders will require more than the same ordinary height more heat to maintain training and muscle growth for energy and maintain protein synthesis. Preparation of food energy game level will be slightly lower than normal physiological needs to maintain, and combined with the energy levels of aerobic training to achieve the purpose of reducing fat. Bodybuilders needed food energy comes from carbohydrate, protein and fat ratio will vary from person to person.
Carbohydrates for bodybuilders, it is very important to participate in exercise and restore body provides necessary energy. Bodybuilders need Low blood sugar producing rate of Low carbohydrate (Polysaccharides) and other Glycemic-slow release carbohydrates, these substances generated high blood sugar than those of sugar and starch index, compared to its energy release relatively flat. Steady energy release is very important, or high blood glucose generated material cause the body to insulin levels, so that it could encourage surprise body will more energy into fat and not stored in muscle, and was supposed to function in muscle growth of energy will be wasted. But bodybuilder in training and often after some rapidly digested carbohydrate intake (often pure glucose or mashed), because it can promote the muscles muscle hepatin recovery, also to muscle protein synthesis.
Protein should be most concerned about bodybuilders meal nutrition. Functional proteins such as motor protein (which protein) (including resistance of protein (myosin), drive protein (kinesin) and dynein motor protein ()) can produce causes muscle contraction of the force. The story goes that bodybuilders 25 to 30% of the total energy should be comes from, so that we can achieve protein to maintain and improve the ability of synthesis purpose.
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The energy intake of protein is a widespread issue, a lot of people think the ideal protein intake is every pounds (0.45 kilograms) of weight every 1 gram intake and others suggest less, and others suggest 1.5 ~ 2 grams or more. Protein in a day best average intake, particularly in training, training and bedtime after three time intake, this is a more confident that conclusion. For what protein intake best, people also is disputed. Chicken, beef, pork, fish, eggs and milk products contain more protein. Nuts, seeds of plants and beans is also high in protein. Casein and whey protein used to protein supplements made. Whey protein is favored by bodybuilders, because of it of Biological Value (BV, Biological high Value), the absorption rate is high, many famous brand with supplements is the kind of protein. Bodybuilders need high quality protein biological value; They often avoid rely on soybean protein as the main sources of protein, the reason is a kind of the composition of estrogen soybean. Of course there is some nutrition experts believe that soy, flax seed and many other plant foods contain trace amounts of kind of estrogen compounds and plant estrogen is beneficial, they may own estrogen competition with male hormone receptor and restrain the role of estrogen. This work also includes removing the pituitary function, stimulate the liver (the system can p450s system degradation of the chemicals in the human body, hormones, drugs and metabolic waste) the positive work to eliminate the surplus of estrogen.
Bodybuilders often put a day of food intake is divided into 5 ~ 7 meal, the content of each meal, and basically the same from the meal interval between meals equal (it is two to three hours a meal).
Compared with the conventional three meals a day, convert the purpose of this method have two: not only can prevent too full, also can improve the metabolism and foundation. However, through the heat of the isotope determination and water calibration, have credible the results of the study show that frequently dine on metabolism and no stimulative effect.
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