Diet or bodybuilding supplement? Which has the greatest effect on increasing muscle mass? Does dieting without a bodybuilding supplement increase muscle mass and fitness? What about bodybuilding supplements? Can it alone bring you athletes to your main goal? These are the questions that most beginners ask when they are new to sports. In this article, we try to answer your questions and untie your mind in this regard. So join us.
The bodybuilding diet varies depending on the goal of each athlete. For example, a person who wants to enter the bodybuilding course to increase the volume of his muscles and muscles; Consumes high-calorie, high-protein foods over a 12- to 26-week period. But for someone who just wants to get fit; Depending on whether he wants to gain weight or lose weight, a special diet is given. In addition to exercise, bodybuilders focus on their nutrition. With careful planning by a nutritionist or an experienced coach and sports expert, bodybuilders can eat in a way that not only pays off in the club, but also keeps them healthy. Following a healthy eating pattern, including nutrient-rich foods from all food groups in the right amounts, can significantly reduce the risk of developing chronic diseases.
A bodybuilding diet alone will not bring an athlete to the ultimate goal without supplementation. Because if you want to get protein, vitamins and all kinds of minerals and nutrients only from food, you have to consume a large amount of food during the day, which can put a lot of pressure on the stomach and digestive system and endanger health. Bodybuilding supplements can improve physical function during resistance training and help stimulate muscle growth. Protein and creatine are two popular supplements that can have these effects. Resistance training, such as weightlifting, puts a lot of pressure on the muscles. Over time, the muscles become more adaptable, stronger, and usually larger. Many muscle building supplements for people who want to improve their athletic performance and increase their muscle growth; Available.
Protein supplement is one of the most important and popular supplements used by bodybuilders and athletes in other sports. There are different types of this product, which is made from cow’s milk, such as its protein and casein supplements, or from beef, such as beef or vegetable protein supplements, such as vegetable protein supplements. Proteins are a group of large molecules. Amino acids combine to form different protein structures, supporting cells and performing various functions throughout the body.
Protein is essential for muscle growth. Resistance exercise damages the muscles and the body uses amino acids to repair the damage. In 2018, a major systematic study in the British Journal of Sports Medicine analyzed data from 1,863 people who had participated in resistance training for at least six weeks. The researchers found strong evidence that protein supplements along with diet lead to significant increases in muscle strength and size.
Complement Protein along with diet
Diet or bodybuilding supplement? In general, evidence suggests that protein supplementation can help build muscle in people of all ages. Taking protein supplements along with a proper diet is more effective. If diet alone is not possible for fitness and muscle growth, protein supplements come in many forms. To grow muscle, you need to eat more than the recommended daily allowance of dietary protein. The target amount is not known, but research shows that consuming more than 1.6 grams of protein per kilogram of body weight per day is unlikely to have more benefits. Some people believe that taking protein supplements directly after exercise promotes better muscle growth. However, a reliable source of research shows that taking a protein supplement is unlikely to have this effect.
Another effective and popular bodybuilding supplement is creatine. Creatine is a compound produced by the kidneys, liver and pancreas and is stored by muscles throughout the body. Creatine supports the function of several parts of the body, including muscles, and appears to play a role in physical function and muscle growth. This compound is also found in foods such as meat and fish and is available as a dietary supplement. Various studies have shown that creatine supplementation can improve athletic performance over time. Including in resistance training. A review of 22 studies found that compared to placebo, creatine supplementation increased the maximum weight a participant could lift by up to 8% and several times the weight by up to 14%. By improving athletic performance over time, creatine supplementation can lead to a significant increase in muscle mass.
There are 20 different amino acids or amino acids that make up thousands of different proteins in the human body. 9 out of 20 essential amino acids are considered, which means that your body can not make them and must be obtained from the diet. Of the nine essential amino acids, three are branched-chain amino acids (BCAAs): leucine, isoleucine, and valine. Branched-chain refers to the chemical structure of BCAAs found in protein-rich foods such as eggs, meat and dairy products. They are also a popular bodybuilding supplement that is sold in powder form. Here are five benefits of branched-chain amino acids:
- Increases muscle volume.
- Reduces muscle pain.
- Reduces fatigue caused by exercise.
- Prevents muscle wasting.
- It is useful for people with liver diseases.
Calorie and macronutrient needs
The goal of competitive bodybuilders is to increase muscle mass during the volume phase and decrease body fat during the cut phase. Therefore, you consume more calories in the volume phase than in the cut phase.
Diet or bodybuilding supplement: How many calories do you need?
During the weight gain phase, it is recommended that you increase your calorie intake by up to 15%. For example, if your maintenance calories are 3,000 per day, you should burn 3,450 calories per day (3,000 x 0.15 = 450) during your weight gain phase. When you move from volume to cut, you reduce your calorie intake by up to 15 percent, which means you eat 2,550 calories a day instead of 3450 calories. As you gain weight in the bulking phase or lose weight in the cutting phase, you need to adjust your monthly minimum calorie intake to consider your weight changes.
Increase your calorie intake by gaining weight and decrease your calorie intake by continuing to lose weight during the cutting phase. During both stages, it is recommended that you do not lose or gain more than 0.5 to 1 percent of your body weight per week. This ensures that you do not lose a lot of muscle during the cutting phase or gain excess body fat during the cutting phase.
Bodybuilding Diet: Foods to Eat and Avoid
Like exercise, diet is an important part of bodybuilding. One cannot choose between diet and bodybuilding supplement. It is better for both to be together. Eating the right foods in the right amounts will provide your muscles with the nutrients they need for post-workout recovery and getting bigger and stronger. Conversely, eating unhealthy foods or not eating enough of the right foods will have consequences.
Here are the foods you should focus on and the foods you should limit or avoid:
Suitable foods for athletes
- Meat, poultry and fish: steak, minced meat, meat fillets, chicken breast, salmon, tilapia and cod.
- Dairy products: yogurt, cheese, low-fat milk.
- Cereals: Bread, crackers, oatmeal, quinoa, popcorn and rice.
- Fruits: oranges, apples, bananas, grapes, pears, peaches, watermelons and berries.
- Starchy vegetables: potatoes, corn, green peas, green beans.
- Vegetables: Broccoli, spinach, leafy vegetables salad, tomatoes, green beans, cucumbers, squash, asparagus, peppers and mushrooms.
- Seeds and kernels: Almonds, walnuts, sunflower seeds, chia seeds and flax seeds.
- Beans and legumes: peas, lentils, cowpeas, red beans and pinto beans.
- Oils: Olive oil, flaxseed oil and avocado oil.
Foods that athletes should avoid
- Alcohol: Alcohol can negatively affect your ability to build muscle and lose fat, especially if you consume too much of it.
- Drinks and foods with added sugar: These sugars are high in calories but low in nutrients. Foods high in added sugar include candy, cookies, donuts, ice cream, cakes and sugary drinks, such as soft drinks and sports drinks.
- Fried foods: May cause inflammation and – if consumed in excess – disease. Examples include fried fish, fries, onion rings, chicken strips and toast.
In addition to limiting these, you may want to avoid certain foods before going to the gym that can slow down digestion and upset the stomach during exercise. These foods include:
- High-fat foods: High-fat meats, Korean foods, and heavy sauces or creams.
- High-fiber foods: Beans and cruciferous vegetables such as broccoli or cauliflower.
- Carbonated drinks: carbonated water or diet drinks.
Many bodybuilders take sports supplements that speed up the achievement of their athletic goals.
The best bodybuilding supplements are:
- Protein V: Consumption of V protein is an easy and convenient way to increase protein intake.
- Creatine: Creatine gives your muscles the energy they need to do one or two extra repetitions. While there are many brands of creatine, look for creatine monohydrate which is the most effective.
- Caffeine: Caffeine reduces fatigue and allows you to work harder. It is found in pre-workout supplements, coffee or tea.
If you are limiting your calorie intake while trying to reduce body fat during your cutting phase, taking a multivitamin and mineral supplement may be helpful.
Diet or bodybuilding supplement? Both should be taken together with weightlifting and exercise. Of course, this diet and bodybuilding supplement varies depending on the type of exercise and your goal, to determine which diet to take with which bodybuilding supplement; It is the responsibility of your coach and sports expert. Each type of bodybuilding activity, such as weight training, cutting, weight loss and fitness, has its own diet and bodybuilding supplement. The most important and popular bodybuilding supplements are protein, creatine and amino acids.
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