Proper nutrition menu for a bodybuilder's week. How bodybuilders eat: learning to gain weight correctly

Those who believe that to increase muscle mass it is enough to exercise only are deeply mistaken. Training only contributes to micro-tears in muscle fibers, but proper nutrition is a source of energy and carries the necessary nutrients that contribute to muscle recovery. The nutrition of a beginning bodybuilder, unlike most other athletes, plays a very important role, since carbohydrates, fats and especially proteins are the very “materials” on which the implementation of the main task of bodybuilding depends – muscle building.

Healthy eating for a beginner bodybuilder: principles and rules

Basic nutrition rules for a bodybuilder:

• You need to eat not 3 times a day, but 6 or more;
• You need to eat every 2.5-3.5 hours after the previous meal;
• Drink more regular water (at least 2.3 liters),
• Carbonated drinks are taboo;
• The diet should include more protein-containing foods: meat, fish, eggs, dairy and fermented milk products;
• Don’t forget about porridge: buckwheat, oatmeal and rice;
• You need to give up fast food and alcoholic drinks;
• Don’t forget about fresh fruits and vegetables - every day you should definitely prepare a salad from them, drink a smoothie or eat them raw;
• It is necessary to use sports nutrition if you cannot eat properly.

Bodybuilder nutrition system

The daily nutritional intake for building muscle mass is calculated using the following formula: person’s weight × 42 kilocalories. For example, a novice bodybuilder weighs 70 kg, multiply this number by 42 and the result is 2940 - the resulting figure is the norm for daily kilocalorie consumption.

As for proteins, carbohydrates and fats, the principle is as follows: in the first case you need to multiply by 2, in the second by 6, and in the third by 1. The result obtained indicates the daily requirement in grams: protein, carbohydrates and, accordingly, fat For example, a person weighs 70 kg, which means he needs to consume 70×2=140 grams of protein per day, 70×6=420 grams of carbohydrates, and 70×1=70 grams of fat.

Approximate menu for 1 day for a novice bodybuilder:

• 1 meal - omelet of 4 eggs with tomato and herbs, 300 ml of milk;
• Meal 2 - 200 g boiled buckwheat, 200 g chicken breast baked in cream with mushrooms;
• 3rd meal - 200 g of cottage cheese with berries and nuts;
• Meal 4 - stewed vegetables (cabbage, carrots, potatoes), 150 g of boiled pork;
• 5th meal - 150 g of cottage cheese with berries.

If it is not possible to consume the specified amount of protein, it is recommended to take sports nutrition for novice bodybuilders. This list might include, for starters: protein, amino acids and creatine. Further, you can expand it with a pre-workout and test booster. You can see a detailed regimen for taking sports supplements.

Bodybuilder nutrition when losing weight

In the case when an athlete wants to not only build muscle, but also get rid of excess fat and water, you need to follow a slightly different nutrition strategy. It is recommended to reduce the amount of carbohydrates and fats. Make it a rule to drink casein or eat low-fat cottage cheese before going to bed.

You can take note of one of the techniques of professional bodybuilders - drink green tea with lemon in the evening, be sure to eat a slice of lemon - it helps remove excess water from the body.

Sample menu for weight loss:

• 1 meal - omelet of 4 proteins with herbs and chicken (50 g);
• Meal 2 - 100 g boiled buckwheat, 250 g lean fish;
• 3rd meal - 200 g low-fat cottage cheese;
• Meal 4 - 100 g of steamed vegetables (without potatoes), 150 g of boiled chicken breast;
• Meal 5 - 150 g low-fat cottage cheese, green tea with lemon.

Don’t forget that only comprehensive efforts will yield results! If you don't have time to eat properly, don't forget to take sports supplements.

One of the important factors for success in bodybuilding and fitness is proper nutrition for a bodybuilder! Without it, even with properly structured training, you will not achieve anything significant. This is not an exaggeration, it is a fact. Many people think, just eat a lot and you will be happy. There is some truth in this, but not everything is so simple. You need to eat more, but the most important thing is not how much you eat, but what (how) you eat. You won't be a bodybuilder unless you eat like a bodybuilder. If you just eat a lot, then the weight gain will be due to fat, which we don’t need at all. We need a special method of nutrition for a bodybuilder, balanced according to the canons of dietetics.

Poor nutrition as a bodybuilder can ruin all your efforts in the gym. Remember this!

Bodybuilder Diet

You should get 7 main components from your diet: proteins, carbohydrates, fats, dietary fiber (fiber), vitamins, mineral salts, water.

Squirrels

Squirrels— high-molecular nitrogen-containing organic substances, whose molecules are built from amino acids, are the structural and functional basis of the life of all living organisms. In nature, there are approximately 10 to the tenth - 10 to the twelfth power of different proteins that ensure the vital functions of organisms of all degrees of complexity, from viruses to humans. All of these proteins consist of just over 20 amino acids. Protein molecules are chains of amino acids of varying lengths.

Amino acids that are not synthesized in the human body are called essential; they must be supplied to the body with food (valine, leucine, isoleucine, threonine, methionine, phenylalanine, tryptophan, lysine). Arginine and histidine are partially replaceable in humans. Amino acids synthesized in the human body are called non-essential (alanine, aspargine, aspartic acid, glycine, glutamine, glutamic acid, proline, serine, tyrosine, cystine).

Amino acids are absorbed from the intestines and travel with the blood to all organs and tissues, where they are used for synthesis. proteins and undergo various transformations.

Squirrels- are vital nutrients: they ensure vital activity, growth, development and the normal course of metabolic processes in the human body. A decrease in the amount of protein supplied from food entails disruption of body functions and a sharp decrease in performance. The daily norm of protein for humans, accepted in medicine, is 0.7 - 1.0 g per 1 kg of body weight per day. A bodybuilder needs more protein, about 2 g per kg of body weight per day, or 20% of the calorie intake. The energy value of one gram of protein is 4 kilocalories.

Proteins are divided into animal and vegetable. Animal proteins are more balanced in amino acid composition, they are much better absorbed by the body than plant proteins. The main sources of protein in a bodybuilder's diet are animal products. Proteins can be used as a source of energy in case of lack of carbohydrates and fats in the diet. If the amount of protein intake is less than 2 g per 1 kg of body weight per day, then there will be no muscle growth: the level of amino acids remains low and will not provide protein synthesis. Excess protein is extremely harmful - the functioning of the liver and kidneys is disrupted, the body is poisoned, and performance decreases.

Fats

Fats- organic compounds that are esters of the trihydric alcohol glycerol of monobasic fatty acids. Fats are found in all tissues of animals and plants, are the main chemical substances of adipose tissue of humans and animals, and are among the main nutrients of human food. Fat is a natural food concentrate of greater energy value, capable of providing the body with a significant amount of energy in a small volume. With fats, the body receives the substances it needs - fat-soluble vitamins A, D, E, polyunsaturated fatty acids (the so-called vitamin F), lecithin, etc. Fats supplied with food are partially deposited in the form of fat reserves.

Proper nutrition for a bodybuilder is not a reason to go crazy. Following any rules requires moderation.

Fats are divided into polyunsaturated (solid) and polyunsaturated (liquid). Polyunsaturated fats are mainly animal fats, found in meat and dairy products, while polyunsaturated fats are vegetable fats, found in plant fruits.

Proper nutrition for a bodybuilder is based on biology; balance is created by including 60-70% animal fats and 30-40% vegetable fats in the diet. The recommended fat intake for a bodybuilder is 0.8-1 g of fat per 1 kg of body weight per day or 20% of the total calorie intake. The energy value of 1 g of fat is 9 kilocalories.

Fats should be consumed in moderation. A lack or excess of fat in the diet leads to a reduction in testosterone production, inhibition of muscle tissue anabolism, and decreased immunity. Bodybuilders on low-fat and/or high-protein diets are most often injured. Excess fat leads to obesity and increased blood cholesterol levels.

Carbohydrates

Carbohydrates- a class of the most common organic compounds. In the cells of plant and animal organisms, carbohydrates and their derivatives serve as energy, structural and plastic materials, substrates and regulators of the most important biochemical processes. In human nutrition along with proteins and fats , carbohydrates are the main food component.

Carbohydrates are divided by structure into simple monosaccharides (glucose, fructose, ribose), oligosaccharides (sucrose, lactose) and complex polysaccharides (glycogen, starch, dextrins). Human organs and tissues contain about 2% carbohydrates (in terms of dry tissue mass). This is mainly liver and muscle glycogen. Food carbohydrates - sucrose, lactose, starch, dextrins - are broken down in the body to form glucose. Complex carbohydrates are found mainly in grains and their processed products, potatoes, while simple carbohydrates are found in fruits and confectionery products.

For carbohydrates there is such a thing as the glycemic index. To properly create a bodybuilder nutrition plan, you need to know about it. Glycemic index of carbohydrates characterizes the effect on increasing blood sugar, and the higher it is, the more negative the effect the food has on your figure. “Sweet” carbohydrates (sugar, syrups, etc.) are very easily absorbed by the body and almost instantly cause a sharp increase in blood sugar levels. At the same time, increased synthesis of insulin begins in the pancreas, promoting the active formation of adipose tissue. The intensity of this process is measured by the so-called glycemic index.

The glycemic index of carbohydrates is rated from 1 to 100 and shows to what extent the food eaten increases blood sugar levels. In addition, there are so-called “ineffective” carbohydrates, which have a subtle effect on blood sugar levels. Thus, ineffective carbohydrates are unlikely to cause a serious release of insulin into the blood with all the negative consequences that accompany this. In medicine, such carbohydrates are called “low glycemic index” carbohydrates.

Consider the glycemic index of carbohydrates when planning your diet.

The glycemic index of carbohydrates is a relative concept. Glucose was taken as the basis for its compilation, its glycemic index is equal to 100, and the indices of all other products make up the corresponding percentage relative to the glycemic index of glucose. If the glycemic index of a food is 50, this means that 50% of its carbohydrates are available for absorption by the body and are converted into blood glucose. For example, the glycemic index of fried potatoes is 95, buckwheat is 55, cabbage is 15. The higher the glycemic index of a product, the higher the blood sugar level rises when it enters the body. Carbohydrate-containing foods that are broken down quickly during digestion have the highest glycemic index. As a result, sugar rises quickly and high. After eating such foods, you will very soon begin to feel hungry. Thus, carbohydrates can be divided into two categories:

— “Bad” carbohydrates (glycemic index of carbohydrates > 50), have a negative impact on metabolism, contributing to fatigue and the accumulation of excess weight.

— “Good” carbohydrates (glycemic index of carbohydrates< 50) , do not have a negative effect on metabolism and contain many vitamins, mineral salts and trace elements.

A bodybuilder needs approximately 6 g of carbohydrates per kg of body weight per day or 60% of the total calorie intake. Carbohydrates are the main energy component in a bodybuilder’s diet, determining his overall energy balance. Weight growth is possible only in conditions of excess carbohydrates. Complex carbohydrates (porridge, pasta, potatoes) should be consumed, while simple carbohydrates (table sugar, confectionery) should be kept to a minimum. Complex carbohydrates take longer to digest and provide a constant flow of energy, a long-lasting feeling of fullness, and contain fiber, vitamins and minerals. Table sugar and confectionery products contain so-called. "empty" calories. Absorbed very quickly, they sharply increase the level of glucose in the blood, which turns into fat.

Dietary fiber (fiber)

Food carbohydrates are divided into digestible and non-digestible by the human body. Indigestible carbohydrates are not hydrolyzed by enzymes of the gastrointestinal tract, are not absorbed in the intestines, and if they are absorbed, they are not digested. These carbohydrates form a group of so-called “ballast” substances, or dietary fiber. These include fiber (cellulose), some oligosaccharides, pectins, etc. Dietary fiber contributes to the normal functioning of the intestines: by irritating the intestinal walls, they cause peristalsis. Peristalsis (from the Greek peristaltikós - grasping and compressing)- wave-like contraction of the walls of hollow tubular organs (intestines, stomach, ureters, etc.), promoting the movement of their contents in the caudal direction (in animals) or from top to bottom (in humans). When eating food poor in dietary fiber, peristalsis weakens. A lot of dietary fiber is found in vegetables, wholemeal bread and bran. Fruits and berries are rich in pectins.

Vitamins

A complete diet for a bodybuilder includes taking vitamin complexes.

Low molecular weight organic compounds necessary for normal life and possessing high biological activity. They are not synthesized in the human body (or are synthesized in insufficient quantities), but enter it with food. Vitamins perform the function of regulators of various biochemical reactions. Currently, more than 20 vitamins are known, which are divided into water-soluble and fat-soluble. The need for vitamins should be met by eating quality foods, as well as taking daily multivitamins and nutritional supplements.

Minerals

Minerals- metal salts are necessary for building tissue, especially bone, maintaining the constancy of the internal environment of the body, acid-base balance, water-salt metabolism, and preventing endemic diseases. Minerals are divided into macroelements (calcium, potassium, magnesium, sodium, phosphorus, chlorine, sulfur), which enter the body in large quantities (hundreds of milligrams per day) and microelements (iron, copper, iodine, zinc, tin, selenium, manganese, silicon, vanadium, nickel, etc.) entering the body in very small quantities (fractions of a milligram).

A person's need for minerals is almost completely met with a balanced, balanced diet. Bodybuilders are recommended to take minerals with vitamin-mineral complexes, which can be purchased at the pharmacy.

Water

Water is an indispensable component of all living organisms. The body of an adult is 65-70% water. The daily human need under normal conditions is 35-40 ml water per 1 kg of body weight. A significant part of this amount (about 1 liter) is found in food products.

Tap water absolutely everywhere, in any city, is unfit for drinking, especially for athletes. It contains toxic substances: chlorine, petroleum products, heavy metal salts. It is necessary to take water for drinking either from suburban springs tested by the SES, or buy it in stores. As a last resort, buy and install a good filter on the tap. I advise you to read the article: To drink or not to drink water during training?

A bodybuilder's diet should include all 7 components listed!

Nutrition for a beginner bodybuilder program:

In the second part of the article we will talk about how to create a proper, healthy diet. In order not to miss the release of new articles, do not forget to subscribe to RSS.

The main bodybuilding nutrition for weight is expressed in compliance with the principles, basic rules, which can conventionally be called a “diet”.

The diet given in this article can be followed both in women's bodybuilding nutrition and in men's without restrictions on the period, and it does not require “entry” and “exit” from it. However, you need to remember that you do not need to reduce or increase the calorie content and volume (amount of food) right away, otherwise there may be digestive and metabolic disorders. The body must gradually adapt to the characteristics of the new diet.

6 “commandments” of bodybuilder nutrition for gaining muscle mass:

1) You need to eat 5-6 times a day.

According to studies, the anabolic effect after a meal lasts for about 3-4 hours, although the increased amino acid levels last longer. The optimal number of meals per day is 5-6 times. With this frequency, the digestive system is not overloaded, and nutrients enter the bloodstream, which nourish the muscles throughout the day.

If you eat 3 times, the nutrients will be supplied in excess and the body will begin to “store” them as fat.

2) Consume high-calorie foods.

Bodybuilding nutrition for weight should be high in calories (about 70% of the daily diet). Otherwise, the digestive system is overloaded and the absorption of nutrients is reduced. When muscle mass is gaining, the proportion of vegetables and fruits should not exceed 30%.

3) Limit fats and fast carbohydrates.

Try to limit your intake of foods that are rich in fat: sausages, butter, lard, margarine, fatty meat, etc. It is necessary to avoid taking fast carbohydrates, sweets are especially dangerous (fruits, confectionery, etc.), and baked goods are less dangerous. Only after training is it safe to consume fast carbohydrates, when the body is able to quickly utilize glucose.

This is of considerable importance in the basis of proper bodybuilding nutrition.

4) Maintain drinking regime.

When gaining muscle mass, many metabolic processes are launched, this creates the need to increase water consumption. Proper nutrition when doing bodybuilding should include optimally 3 liters. water per day (including liquid in foods).

5) It is necessary to distribute portions throughout the day.

Portions should be approximately equal, but before 16.00 you need to eat about 70% of the entire daily diet. However, according to recent studies, this plays a minor role. Before going to bed, eat only light foods rich in protein: vegetables, dairy products, poultry, eggs, salads, fish.

How to eat before training? You need to eat 2 hours before training. Protein dishes and foods that contain slow carbohydrates are good for this: flour, cereals, vegetables, etc.

Carbohydrates will provide energy to the muscles and brain during training, and amino acids will trigger anabolism.

Nutrition after training. It is optimal to make a protein-carbohydrate shake (gainer) as soon as your workout is over. Then, no later than 1.5 hours after the training, you need to eat heavily. After training, the body is ready to absorb a significant amount of food, while all the beneficial substances are used to replenish energy and restore muscles.

6) The ratio of fats, proteins and carbohydrates (in kcal).

Carbohydrates should be contained in food at 50-60%. It is better to eat slow carbohydrates. Proteins – nutrition for muscles, proteins should be 30-35%.

It’s good if the body gets 50% of proteins from foods, the rest from sports nutrition for bodybuilding. Fat should be 10-20%. You should not consume less than 10% fat, this will lead to an undesirable restructuring of metabolism.

You should try to consume vegetable fats.

You also need to remember that there is no ideal ratio that suits everyone. Therefore, everyone must find the ideal nutrition for themselves when doing bodybuilding. Only average numbers are given here.

The basic principle for gaining muscle mass.

Muscle mass grows only when the amount of energy incoming is greater than the amount of energy expended. In addition, you need to take into account that sometimes you increase calorie content by 5, 10, 30%, but the weight does not change. It happens that in order to give a “impetus” to the mass, you need to increase the calorie content by 50%, and sometimes by 100%.

You can find the amount of calories you need based on a simple rule: you need to gradually increase calories in your diet until the increase is 600-800 grams per week. If the increase is greater, you need to eat less, if less, vice versa. To do this, you need to weigh yourself at least once every 3 days. In a month you will be able to adjust your norm.

You cannot gain more than 800 grams of weight per week, otherwise the body will begin to “save” a lot of fat.

Let's find out in more detail how to eat properly as a bodybuilder!

You should know that bodybuilding is not only about regular exhausting workouts that force the muscles to work intensively. After all, in order for muscles not only to work, but also to noticeably increase in size, they need to be given the necessary nutrition. So a bodybuilder plays an equally important role in muscle growth as regular intense training. Therefore, every athlete is simply obliged to pay no less close attention to the issues of proper nutrition for a bodybuilder than directly to training for muscle growth.

The experience of the most famous bodybuilders shows that they achieved their impressive results in muscle growth not only thanks to tireless lifting of weights and working on weight machines until they worked up a sweat, but also at the dinner table, knowing that proper nutrition is very important for muscle growth.

There is a common belief that in order to gain muscle mass, you need to eat as much as possible. This is not entirely true. A bodybuilder’s nutrition for muscle growth must first of all be correct, otherwise a significant part of the food consumed will go not so much into the muscles as into fat deposits, which will negate all efforts to give the body athletic beauty. Therefore, do not rush to absorb everything suitable for food - first create the right diet for muscle growth.

Treat the issue of nutrition in the same way as you would a program of direct sports training for muscle growth - from the point of view of rationality and efficiency. It must be remembered that proper nutrition for a bodybuilder is the most important element of the entire training process, which means a scrupulous attitude to the selection of the necessary products for the daily diet, as well as the optimal choice of food intake.

How to eat properly as a bodybuilder

Counting calories

Proper nutrition for a bodybuilder for muscle growth involves constant and scrupulous calculation of the calories needed for the body. Calories are units of energy, and you need to understand that during training sessions in the gym you spend a certain amount of them. Accordingly, to increase body weight, it is necessary that the amount of calories expended during exercise is covered by the amount of calories received during meals.

Otherwise, the body has no choice but to pull all the necessary energy from your existing muscle tissue or fat reserves, which will lead to weight loss. And not only that - by replenishing the body with the necessary supply of calories from existing muscle tissue, you actually devalue your past achievements and nullify previous efforts to build muscle mass.

Thus, we can easily conclude that the regular training process for muscle growth must be accompanied by a carefully thought-out diet, including the most optimal choice of necessary products containing all the substances and vitamins necessary for the formation of muscle mass.

Balance of proteins, fats and carbohydrates

When forming a diet and selecting the necessary products, you should pay attention to the fact that weight growth occurs due to an increase in muscle, and not fat deposits. So, proper nutrition is necessary for muscle growth.

Therefore, you need to think about the right balance of protein, carbohydrates and fats. You need to understand that proteins are intended to build muscle tissue, while carbohydrates provide energy - and it is impossible to do without a sufficient amount of them in the formation of a sports figure. But the amount of fat consumed in the diet must be reduced with proper nutrition in bodybuilding for muscle growth.

Squirrels

During the life of the body, a substance such as protein is broken down into amino acids, which contribute to the growth of muscle tissue. It is believed that the optimal amount for the body is 2 grams of protein per kilogram of body weight. A smaller amount of protein simply will not allow muscle tissue to grow. On the other hand, an excess of protein in the body will not lead to a quick positive effect - the body will simply remove it. Understanding this fact will make it possible to optimally shape your diet for muscle growth.

The optimal sources of protein for muscle growth, according to experts, are fish, beef, veal, chicken, skim milk, eggs, nuts and legumes. These products must be present in the athlete’s menu, and it is advisable to alternate them in order to make the bodybuilder’s diet varied.

Carbohydrates

An athlete needs carbohydrates for muscle growth and in order to have the necessary energy reserve directly for training, and so that the physiological recovery process is as effective as possible. It is recommended to consume at least 500-600 grams of carbohydrates per day, however, for greater effectiveness, this norm can be significantly increased for muscle growth.

A large amount of carbohydrates in the body promotes increased production of the hormone insulin, which in the body is responsible for the delivery of amino acids to the muscles. Obviously, increasing your carbohydrate intake may allow you to increase your protein intake, which will ultimately impact muscle growth.

Proper nutrition in bodybuilding for muscle growth recommends consuming more baked goods, noodles, fruits, vegetables, nuts and low-fat dairy products - these are the main sources of carbohydrates needed by the body.

It is also important to pay attention to the timing of meals rich in carbohydrates - it is very effective to eat such food before training in order to, together with carbohydrates, receive the energy necessary for intense training for muscle growth. However, the time interval between eating such food and the start of training should be at least one hour, otherwise the body will be distracted by digesting food to the detriment of training. And it is important to remember that eating foods rich in carbohydrates immediately before going to bed is not only not advisable, but is simply harmful to the growth of a bodybuilder’s muscles.

Carbohydrates for energy

Fats

Opinions about the role of fats in nutrition for the training process of bodybuilders vary quite a lot. Some bodybuilding experts categorically insist that, if not completely eliminating them from the diet, then at least reducing their use to an absolute minimum. However, this is too radical a measure. Although fats can worsen anabolism, which leads to the growth of fat deposits, you still cannot do without them completely.

The bodybuilder's body needs them, as they are involved in many chemical processes inside the body, and their lack can cause hormonal imbalance, which will ultimately negatively affect the growth of muscle mass. In addition, you need to know that fats strengthen the immune system and saturate the body with important and beneficial vitamin B.

However, when answering the question of how a bodybuilder should eat properly for muscle growth, it is necessary to remember that the main thing in a bodybuilder’s diet is not to overdo it with fat consumption - the amount of fatty acids in the body should not exceed 15%. This is the amount that most well-known and authoritative experts recognize as the most optimal.

The most suitable fat foods for a bodybuilder are dairy products, vegetable oils, fish oil and cheeses. These foods are well absorbed by the body and help the bodybuilder build muscle.

When buying food in a store, you need to carefully study the stickers, which usually indicate the amount of certain substances in a certain amount of a given product. With this information, it becomes easy to calculate the amount that needs to be consumed at a given time of the day. This allows you to balance each meal, receiving exactly the amount of necessary substances that will give the most rapid effect for muscle growth.

Vitamin complexes and supplements

In addition to proteins, carbohydrates and fats, a bodybuilder’s diet for muscle growth should be rich in vitamins and minerals, the main sources of which are vegetables and fruits. And, of course, a significant amount of pure, simple water, which plays an important role in biochemical reactions in the body and helps increase muscle mass.

Proper nutrition for a bodybuilder to grow muscles is not just about saturating the body with the substances necessary for life. This is no less, and sometimes even more important process than training for muscle growth. This is a whole science. Having learned how to eat properly as a bodybuilder, your goal of achieving impressive results in building your own body will be achieved much faster and more efficiently.

Hello, my dears! On this autumn day, I decided to talk to you about food), or rather, about such a part of the nutritious diet as a bodybuilder’s breakfast. Many people don’t give a damn about morning refueling, because they don’t understand what it can give them, and why bother with anything in the morning, especially if you don’t want to. Experienced bodybuilders know that breakfast is everything, and they are very worried if they were not able to refuel to the fullest.

That's what we'll talk about in this article, namely: myths about breakfast, principles of a healthy breakfast and, of course, about specific dishes, let's go.

Bodybuilder's breakfast: why is it needed at all?

Well, as always, I’ll start from afar. According to statistics (and she, damn it, is stubborn) Most people are, to put it mildly, lukewarm about breakfast. Why do we have to look far for an example, I’ll tell you “garlic”, I myself didn’t like this morning nutritional ritual. It’s not that I didn’t want to eat a lot or properly, I couldn’t get anything into me at all. It’s good if you managed to cram a couple of sandwiches and a glass of tea into yourself, and sometimes you even had to remember the children’s saying: “a spoon for mom, one more for dad” in order to somehow stimulate yourself to saturate your body.

Of course, deep down (somewhere very deep) I understood that breakfast is an important event, and it needs to be used to the fullest, but you think so in the evening, and in the morning you reconsider your views to more conservative ones, because your stomach rebels in every possible way at any mention of food. I think you are familiar with this situation now, and there are probably people in your circle who have enough for a maximum of 1-2 a cup of coffee, and some sweets.

I repeat once again, I was like that, and I openly declare it and am even proud that I was such a “tree” :). Therefore, if you are at this stage, don’t worry, after reading the article we will overcome this scourge, and you will “hamster” correctly, a lot and usefully.

So, we pushed it according to theory.

Bodybuilder's Breakfast: Theory

Where does this leg problem come from, and why do so few people actually eat breakfast properly? Everything is quite simple, namely, all the problems are in the “tower” and the stereotypes that have formed in it. Another problem is the reluctance to figure out the issue on your own and taking everything on faith. Those. It’s easier for us to act, to follow a well-known path, without turning anywhere, than to ask ourselves questions and, upon receiving answers, understand that we did everything wrong. After all, then our pride will be affected (they say I’m so smart and I know everything), and this is a very painful thing.

All our ideas about a proper breakfast can basically be summed up in a succinct phrase – “what mom cooked is healthy.” After all, she is usually responsible for feeding her child in the family. Yes, you grow and after some time you begin to cook for yourself, but the stereotype of what is needed and what is right to eat has already been laid down. Therefore, you, without turning your head on and completely trusting your parent (after all, mom won’t give bad advice), you just continue to walk along the beaten path. I don’t want to say in any way that all mothers are bad advisers in these matters, but if in childhood you could somehow get by with a “nesquik” and a couple of sandwiches with sausage or semolina porridge, then a bodybuilder’s breakfast (and in general a person who watches his form), must be radically different from this “nonsense” :). However, it is very difficult to break the habit later.

Note:

Another factor that influences the incorrectness of breakfast is simply the reluctance to fully prepare it and waste time, especially when there is no efficient young lady on hand who is ready to take on the “preparatory” functions. So it turns out that a cup of coffee, a cigarette and off to work.

So, let's summarize and make a small list of points why people neglect a proper breakfast:

• there is no person who would guide and suggest what and how to do;
• a stereotype laid down since childhood that breakfast should be exactly like this;
• there is no time or desire to cook it;
• it just doesn’t fit physically;
• lack of understanding of all its benefits (lack of necessary knowledge).

I think this is far from a complete list, but now you at least have an idea why this morning ritual makes you so sick.

Bodybuilder's Breakfast: Myths

Well, now let's look at the main myths regarding breakfast.

Myth No. 1. Breakfast makes you better

Basically, thinking this way is typical for the beautiful half of humanity - women. It is believed that if you skip breakfast, you can lose a couple of kilos. Therefore, the maximum they are enough for is low-fat yogurt, half an apple and some kind of cheesecake (although I’m greatly exaggerating, 2 bananas - for the eyes). In reality, things are different.

Everything during sleep (including metabolic) processes in the body slow down. They begin to wake up as soon as a person starts to hamster something (and it doesn’t have to be solid food). In addition, after waking up, the level goes through the roof, i.e. is at an incredible level. If it is not reduced, it will simply “eat away” your muscles.

If you neglected breakfast in the hope of deceiving the body, then nothing will work out for you, because it is “brainy”, and if food does not arrive, it simply turns on the “self-supply” instinct. This means he thinks that there is famine in the country, there is nothing to eat and everything needs to be stored for future use :). As a result, he begins to save lunch calories and energy for a rainy day in the form of fat reserves.

Myth No. 2. I'll skip breakfast, dull my hunger, but have fun at lunch

Actually, this is a consequence of the first myth. People believe that it is better for them to skip the period when the feeling of hunger is not clearly expressed (morning) and hold out until lunch, “having fun” there to the fullest. However, this usually ends with a double portion, a large amount of food in the stomach and a late dinner.

Myth No. 3. If you have no appetite, then don’t force yourself

I used to think so too, but this is the wrong approach. If there is no desire to eat, then you need to awaken it (we’ll talk about how later). In addition, you should not trample the path to the refrigerator at night and thrash everything during a late dinner. Remember, breakfast programs a person’s metabolism for the rest of the day.

Myth No. 4. Breakfast should be hearty

To some extent this is true, but there is no need to go to extremes. In the morning you need to refuel well, but this does not mean that you need to fill yourself up with heavy food. It is worth keeping in mind that after a heavy meal the body becomes sleepy and is attacked by yawning and drowsiness. All this is connected with the digestion and launch of the enzymatic system for utilization of incoming nutrients. Therefore, here it is necessary to know the norms of your portion.

Myth No. 5. Digesting a hearty breakfast requires a lot of energy, so it’s better to spend it on work

Nothing like that, yes, a lot of the body’s resources are spent on processing food (in particular, before 70% blood rushes into the stomach), but it’s also a good “fuel” for the brain for the whole day. Try working when your brain constantly sends you hunger signals - how long can you work?

Note:

We all live in different cities and climate zones, so the nature of food (including breakfast) should be different. For example, in Siberia it is cold and “heavy artillery” should prevail more in the diet - chicken, etc. If you live in warm regions (Thailand, Greece, Türkiye), then it is better to reduce the share of “heavy” foods and lean more on vegetables, fruits, legumes, and fish.

Well, here we come to...

Bodybuilder's Breakfast: Basic Rules

So, in order for your breakfast to be correct according to all the canons, and for the food to be something you want to eat, you must follow a number of the following rules:

1. to “stir up” your sleepy body, start your morning with 2 glasses of clean (slightly warm) water per 30 minutes before eating;
2. to increase appetite you can take 15-20 ml tincture of Eleutherococcus with a glass of water;
3. include some physical activity in your morning diet (preferably squats, push-ups);
4. take a slightly cool shower and rub yourself well (until red) with a towel;
5. you can start “hamstering”!

After we have carried out all the necessary preparatory work, it’s time to understand the diet of foods and the general principles of what is best for a bodybuilder to consume for breakfast. As you know, for a bodybuilder and any person who takes care of their shape, it is the proportions and composition of the body that are important, i.e. defined muscles, a minimum amount of subcutaneous fat and water in the body, these are the main criteria. Because Breakfast is considered the most high-calorie meal in an athlete’s diet, so it must be “damn” correct in its balance and products, so as not to spoil their (their) “bodies” :).

Of course, you don’t have to follow the principles below exactly, but you still need to have a general idea. So, here's what a bodybuilder's breakfast should be, general rules.

Rule #1

Breakfast should be the highest calorie meal of the day. Let's say if the daily calorie content 3000 , then breakfast should be 700-900 calories (i.e. 25-30% ) . Therefore, breakfast like kings, lunch like princes, dinner like beggars.

Rule #2

The morning meal should be high in protein, rich in calcium and vitamin D. This is the kind of breakfast that helps the body burn much more energy (the source of which is subcutaneous fat) during digestion of food.

Rule #3

There must be fast ( 30% ) and slow carbohydrates ( 70% ) . After all, they are sources of energy, vitamins/minerals and macro/microelements. There is no need to worry about the accumulation of excess “fat” due to carbohydrates, because breakfast is the second time period (after) when carbohydrates go to work and are not stored where they are not needed.

Rule #4

Breakfast should be rich in fiber (helping with the formation of new muscle tissue and normalizing intestinal motility) and fats (both plant and animal).

Rule #5

The optimal combination in terms of product absorption is also important. After all, you can simply throw various products into your stomach (as if into a pit), and the effectiveness of their intake will tend to 0 , or rather - to the toilet :).

Rule #6

Avoid breakfast cereals, i.e. those that need to be taken and poured with boiling water or milk (various flakes, balls, etc.). Marketers know that people don’t like to bother with cooking in the morning, so they offer a variety of non-fitness cereals and other turbo breakfasts. Don't fall for these tricks or at least look at the amount of sugar in 100 gram of product (it should be 15-20 gr, no more).

This is all from principles, and to finally consolidate this chatter, I will give a diagram of what an ideal breakfast should be on your plate.

Bodybuilder's Breakfast: Sample Menu

Well, I think you’re fed up with theory :), now let’s find out what exactly a bodybuilder needs to “hamster” for breakfast, and what the stars of world bodybuilding generally eat. So here is a selection for your morning meal (see image).

Agree, it’s quite varied... and most importantly - useful. And just at 7 days.

And finally, for dessert, so to speak, I’ll give you a couple of examples of Mr. Olympia’s breakfasts.

Breakfast from Jay Cutler

Breakfast from Ronnie Coleman

Breakfast from Schwarzenegger (direct from Twitter)

Also for English experts and generally lovers of everything foreign, I will give English (google translator will help you) breakfast menu for various athletes.

• Breakfast #1

• Breakfast No. 2

With all this I wanted to show that there is no need to get hung up on “oatmeal - sir!” and egg whites, combine foods, look for and try different tastes, and your body will thank you.

That's all for me, let's summarize some results.

Afterword

I am sure that now you will have great respect for such a morning procedure as a bodybuilder’s breakfast. You know what, how and why you need to eat, all that’s left to do is take it, prepare it all and serve it every morning.

However, here everything depends on your consciousness and “wants”, and you have them, I’m sure! Bonne appetite, ladies and gentlemen!

PS. Don’t forget to work hard, click on the beautiful buttons, and generously share information with your comrades in spirit.

With respect and gratitude, Dmitry Protasov.