Nutrition is vital for those that play bodybuilding. If the proper nutrients aren’t available, your muscles won’t be ready to get the energy and biochemical blocks needed for muscle growth and repair after training. From this, the bodybuilder must have a diet rich in nutrients, proteins, carbohydrates, and healthy fat while providing essential vitamins, minerals, and fibers.
Proteins are central compounds with multiple functions, essential elements that the body creator must provide in his diet because the protein overlaps with muscle building, a protein found in fish, chicken, eggs, dairy products, some nuts, and vegetable nutrition experts also recommend taking a minimum of one gram of protein per half kilo weight for breastfeeding, such as morning protein diet advice because it helps build muscle through bodybuilding.
The recommended quantity of protein:
For the average person, you will need at least 0.8 g per kg of weight to be less than value, and to know one example, and we have a healthy person weighing at least 80 kg and requiring a minimum of 64 g of protein. For example, when you eat about 100 grams of bath chest during lunch, we cover the minimum required. Of course, if not in cases of utmost hunger, there’s no problem consuming the minimum required.
For an athlete with normal activity, no more than three portions per week in a non-professional manner. It will need 1 to 1.2 grams of proteins per kilogram of weight.
For an active athlete over three portions per week, he will need about 1.6 grams of protein per kilogram of body weight per day.
Particularly active athletes and professionals or semi-professionals, Their daily protein needs are 2 grams per kilogram of body weight.
Carbohydrates are foods that are converted to glucose after digestive, and carbohydrates are considered the most energy source within the body, especially important for the brain that can’t easily use other energy sources (such as fat or proteins). But don’t forget to say that excessive carbohydrate consumption can cause massive insulin secretion and thus store fat within the body.
There are two main types of carbohydrates:
There are simple carbohydrates that contain scrimps available in foods such as Food sugar, honey, dairy products, apples, bananas, grapes, and oranges.
Complex carbohydrates found in carbohydrates, broccoli, carrots, cauliflower, green beans, and spinach.
Healthy fat is essential for muscle growth. Healthy fat plays a vital role in the production of testosterone and growth hormones that help grow muscle, increase body strength, and saturated fat frying are also good fat.
Examples of some healthy fat-rich qualifications: Salmon, other fish, nuts, vegetables, and oils, such as linen seeds, avocado, are enriched by Omega 3 and Omega 6 fatty acids.
Vitamins are organic compounds that the physical body needs in small quantities. Therefore the amounts vary with the various sorts of vitamins, where there are 13 types, classified into dissolved vitamins in water and dissolved fat. Fat-melt species that are stored more quickly in the body than in water-solute vitamins, and every kind of vitamins is vital within the body, so the body cannot manufacture or manufacture a number of them in insufficient quantities; So, they obtained by taking them from outside sources, and food is the primary source of vitamins, and it is worth noting that there are some cases where people forced to order these vitamins within the type of food supplement.
Benefits of vitamins:
- Protect cells from damage.
- Red blood cell configuration.
- Protection against age-related spot-inox disease.
- It is essential to the structure of brain cells.
- Helps convert food into energy in the body.
- Memory loss protection.
- Reduction of symptoms of pre-menstrual syndrome.
- Potential to help prevent colon cancer.
Sources containing vitamins:
Vitamins in supported cereals, some vegetables such as carrots, sweet potatoes, spinach, subsidized bread, milk, and grains also found in oats and vegetables such as tomatoes, potatoes, beef, and acidic fruits such as kiwi, orange, etc. in red pepper, vegetables, strawberries, broccoli.