The importance of nutrition in bodybuilding sport
Nutrition is vital for those that play bodybuilding as 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 many functions, which are essential elements that a bodybuilder must provide in his diet because a protein greatly interferes with muscle building, a protein is found in fish, chicken, eggs, dairy products, some nuts, and vegetables, Nutrition experts also recommend taking a minimum of one gram of protein per a half kilo of weight for best results, like a morning protein diet advice because it helps build muscle through bodybuilding.
Recommended quantity of protein:
For the typical person, you’ll need a minimum of 0.8 grams per kilogram of weight to be underweight and to know quite one example; we’ve a healthy person weighing a minimum of 80 kg who needs a minimum of 64 grams of protein.example when eating about 100 grams of pigeon breast at 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 3 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 are found in carbohydrates, broccoli, carrots, cauliflower, green beans, and spinach.
Healthy fat is essential for muscle growth, and healthy fat plays a key role in the production of testosterone and growth hormones that help grow muscle, increase body strength, and with saturated fat frying are also useful 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, and therefore the quantities vary with the various sorts of vitamins, where there are 13 types, classified into dissolved vitamins in water and dissolved fat. Fat-dissolved species are more easily stored within the physical body than in water-dissolved vitamins, and every sort of vitamins is vital within the physical body, and therefore the body cannot manufacture or manufacture a number of them in insufficient quantities; Therefore, they’re obtained by taking them from external sources, and food is that the primary source of vitamins, and it’s worth noting that there are some cases where people are forced to require these vitamins within the sort of nutritional supplements.
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 are found in subsidized cereals, some vegetables such as carrots, sweet potatoes, spinach as well as in subsidized bread as well as milk, cereals, supported by sources, also found in oats, vegetables such as tomatoes and potatoes, as well as in beef, and are found in acidic fruits such as Kiwi, oranges, etc. are also available in red pepper, greens, strawberries, and broccoli.