Natural food for bodybuilding. Bodybuilder Nutrition

For beautiful, sculpted muscles, proper nutrition is no less important than regular training, because even the most pumped up muscles, covered with a layer of subcutaneous fat, will not have an attractive appearance. Therefore, the primary task in the fight for a beautiful body is to burn fat, and proper nutrition will help in this matter, which will not only ensure muscle growth, but also prevent fat deposition. When choosing products, you should give preference to natural sources of proteins, as well as products rich in essential amino acids and microelements for intensive metabolism in the body.

Protein-rich foods

Proteins are a universal “building” material for the body. It is proteins that ensure muscle growth, so during periods of intense training, in order to form a beautiful muscle profile, it is necessary to consume foods rich in this nutrient. Natural sources of proteins can be products of both animal and plant origin. For sports nutrition, the best products are those that, while high in protein, contain a minimum amount of fat and carbohydrates.

The best foods for bodybuilders and fitness enthusiasts are considered to be lean grass-fed beef and salmon fillets, and plant-based foods include black beans and hemp protein powder. These products contain not only large amounts of high-quality protein, but also valuable polyunsaturated fatty acids.

Beef is an indispensable product for intense training. A 180 g portion of meat contains approximately 35 g of protein and 12 g of fat, of which a large amount contains unsaturated fatty acids. When purchasing meat, you should definitely make sure that the animal was fed on grass and not on mixed feed, since with natural feeding, the content of zinc, iron, and B vitamins in beef meat increases several times. In addition, beef does not contain carbohydrates, thanks to why this product is ideal for sports nutrition when it is necessary to remove subcutaneous fat deposits.

Salmon fish fillet – an excellent source of proteins, vitamin D and omega 3 fatty acids. In terms of the amount of protein per serving (39 g of protein per 180 g of fillet), salmon fish are superior to beef. Trout, pink salmon and salmon are best suited for fish. Preference should be given to salmon fish caught in natural conditions or grown in environmentally friendly fish farms, since intensive cultivation of salmon fish often uses hormonal and growth-stimulating drugs, as well as antibiotics, which subsequently accumulate in the fish meat.

Black beans – a valuable source of vegetable protein, as well as fiber and carbohydrates. This combination of nutritional components makes beans a very filling product. A half cup of black beans contains 331 calories and 60 grams of carbohydrates and 21 grams of protein. It can be consumed as an independent dish or as part of salads and meat dishes.

Hemp Protein Powder A relatively new, but very promising product for sports nutrition. Plant protein in its biochemical composition is no less valuable than animal proteins. One scoop of protein contains 22 g of protein, 2 g of fiber and 20 g of fat. Hemp protein is a valuable dietary product that can be used in weight loss programs and to create a balanced diet.

Fiber-rich foods

Despite the fact that fiber is extremely poorly broken down and absorbed by the body, this nutritional element in small quantities stimulates the gastrointestinal tract and improves metabolism.

Plant products are used as sources of fiber. A large amount of fiber is found in oatmeal , which are also a source of complex carbohydrates. Oatmeal is rich in valuable insoluble fiber, which not only improves digestion, but also absorbs excess fats from food and removes them from the body. However, you should not overuse this product, because one cup of cereal contains 32 g of carbohydrates and 190 kilocalories per 7 g of fiber. A fairly high carbohydrate content will slow down the fight against subcutaneous fat.

Rich in fiber and sweet potato (sweet potato). It is the high fiber content in sweet potatoes that makes it possible to neutralize the effect of starch, which this vegetable is also rich in. When a large amount of starch enters the body, it is released, which blocks the burning of fat deposits. But thanks to the fiber, there is no change in insulin secretion when eating sweet potatoes. One medium sweet potato contains 4 grams of fiber and 26 grams of complex carbohydrates. A large amount of vitamins and minerals stimulates metabolism.

Products rich in vitamins, micro- and macroelements

In addition to the basic nutrients, athletes during heavy physical activity need a significant amount of vitamins, as well as various nutrients that stimulate intense metabolism, thus promoting more effective muscle pumping and fat burning.

A valuable dietary product is cabbage various types. The most beneficial for athletes are Brussels sprouts and kale, which have low calorie content and high nutritional value. The value of Brussels sprouts lies in their high content of vitamin C, which helps “burn” the body’s internal fats. Ascorbic acid in Brussels sprouts has a mild effect and does not damage the mucous walls of the stomach. It is also very convenient that even when frozen, Brussels sprouts do not lose their beneficial properties. Kale is not only a low-calorie diet food, but also an excellent source of fiber, calcium and iron. Fiber improves digestion and helps eliminate dietary fats from the body that have not yet been absorbed by the body. Calcium is necessary for the secretion of hormones and neurotransmitters, which together are responsible for the metabolism of fats. And iron increases the level of oxygen transfer in the blood, which significantly increases the effectiveness of training and accelerates muscle growth. The combined action of these elements gives excellent results.

A real storehouse of vitamins A, C, E and group B. These fruits are rich not only in vitamins, but in such vital elements as copper, iron, and zinc. The presence of zinc is of great importance, since this microelement takes part in the synthesis of testosterone, necessary for effective training. Moreover, as a product of plant origin, pear contains a fairly large amount of healthy fiber. One medium-sized pear contains up to 7 g of fiber, 36 g of complex carbohydrates and 133 kilocalories. However, there are no fats in these fruits. There will be more benefits if you eat fresh pears, since canned and dried fruits contain a lot of sugar and stabilizing substances.

An equally valuable source of vitamins E and B is avocado . This tropical fruit is rich in valuable unsaturated fatty acids, including omega 3. In addition, avocado is quite a high-calorie product. One cup of the pulp of this fruit contains 234 kilocalories and 30 g of fat. Therefore, dishes with avocado are very filling, however, despite its calorie content, avocado contains a relatively small amount of carbohydrates - 12 g per one cup of pulp. And the high fiber content (10 g per cup of pulp) speeds up metabolism and improves digestion.

In addition to the above products, athletes are recommended to include in their diet such products as walnuts, eggs and porcini mushrooms.

Walnuts are an excellent source of omega 3 fatty acids and help activate digestive functions. They can be eaten either as a hearty snack or as an addition to the main dish. These nuts, even in small quantities, cause a feeling of fullness that lasts for a long time. It is recommended to eat some walnuts at night.

Previously it was believed that the use chicken eggs certainly leads to an increase in cholesterol levels, because the yolk contains more than 200 mg of cholesterol. But recent research by scientists has shown that even with a daily consumption of 6-7 eggs, cholesterol levels remain unchanged. Moreover, cholesterol contained in chicken eggs is necessary for the synthesis of testosterone, which in turn has a stimulating effect on anabolic processes in the body. With testosterone deficiency, fat deposits are formed. One large egg contains 6 g of protein and 70 calories.

White mushrooms They will also be an excellent addition to an athlete’s diet. Despite their low calorie content, these mushrooms are rich in vitamin D, as well as essential amino acids. A deficiency in these elements leads to a decrease in muscle strength and immunity, which, accordingly, reduces the effectiveness of training.

Proper nutrition is the key to an athlete’s excellent physical shape, as well as his good health. Only if you consume healthy and high-quality products is it possible to achieve beautiful muscle relief and good muscle tone.

Many people know that a bodybuilder’s diet has a complex set of foods. In order for everything to go as it should, you should study a lot of theory on this topic. Let's look at what this diet is and what its rules are.

Meal Plan

If you are serious about lifting weights and work out intensely at every workout, you need to know that it doesn’t end when you get home. There is a special one for men and women. Only if you stick to it will your cherished goal become achievable in the foreseeable future.

Muscle growth and recovery are simply impossible without proper nutrition. Moreover, the diet must be adjusted as the muscles increase. After all, poorly developed muscles require much less nutrients compared to large ones. There are two ways to control this process.

On the one hand, the scale will tell you whether you are moving in the right direction or not, while checking the gain of muscle mass, do not confuse it with fat. In addition to scales, there is a device called a caliper. It is enough to take measurements 2 times a month. The results will show your body fat percentage. If you take measurements in the gym, then to obtain reliable data they must be done by the same person. The caliper is able to display even the results of gaining a few millimeters in the waist.

Basics of calculations

Let's add a little mathematical calculations to this theory. Knowing your body weight and percentage of adipose tissue, it is easy to calculate your fat mass. It is obtained by simple subtraction. Naturally, this number includes all systems, organs, bones, etc. But this result can be constantly used as a value showing muscle mass.

Having made measurements once, they need to be recorded or remembered and compared with the following results. If the weight changes, but the fat remains at the same level, then there is nothing to brag about. But when a bodybuilder’s diet has the right set of foods, you will soon notice how the weight will soon go up thanks to lean mass. The opposite result will be noticeable with a poor diet. But a bodybuilder definitely doesn’t need this.

Anthropometric measurements

For example, you can take a person with a total body weight of 70 kilograms and adipose tissue of 21%. We make the following calculations:

• 70 * 0.21 = 14.7 (where 14.7 is the number of kilograms of fat mass);
• 70 - 14.7 = 55.3 (where 55.3 kilograms is the total amount of lean mass).

We now associate all aspirations with Unfortunately, the process does not always go in the direction we would like. If there are not enough nutrients, and you do grueling workouts, then muscle tissue will be lost as a result.

If you conduct training at home, then the measuring instruments become a mirror and scales. If your weight does not increase, this is a sign that your diet is poor. In the mirror you can observe and track the results of your efforts at your waist.

Proper weight gain diets for bodybuilders begin with determining the energy value of the diet per day. Added to the total number of calories are those that are wasted during daily training and all activities.

To understand your daily needs, you can use special programs that perform online calculations.

In a quality diet, the ratio should be as follows:

• carbohydrates - 50%;
• proteins - 30%;
• fat - 20%.

One gram of protein and carbohydrates counts as 4 calories, and one gram of fat counts as 9 calories.

The calculation in this case is performed as follows. If the daily requirement is 2900 calories, then, based on the percentage, we get the need:

• carbohydrates 1450 calories divided by 4 = 362.5 grams per day;
• protein 870 calories divided by 4 = 217.5 grams;
• fat 580 calories divided by 9 = 64.4 grams.

Meals

Knowing your daily diet, you need to distribute it between meals. not only must it be properly formulated, but also include several doses per day. And the more, the better.

It should be kept in mind that the first meal after training should consist of foods that are digested the fastest. Therefore, fats should be excluded from this intake.

On the Internet you can find many tables where calorie content is indicated. Those that contain a bodybuilder’s diet a set of food products that allow you to gain weight are selected. Based on this, the menu is compiled.

Every meal should contain all the nutrients. Larger portions can be planned for breakfast, lunch and dinner, and smaller portions for lunch and afternoon tea.

For the body to adapt, a bodybuilder’s diet for weight loss and weight gain should last at least 2 weeks. After this time, look at the results achieved.

If you do not gain weight, you should double your carbohydrate intake and one and a half times your protein intake. The same recommendation applies to weight gain due to lean mass.

If you gain weight due to fat, carbohydrates should be completely excluded from the last two meals. The same should be done if at first everything was fine, and then the percentage of fat began to increase.

What could breakfast be like?

Let's look at several options that can be used by a bodybuilder.

1. Scrambled egg whites, oatmeal and banana.
2. Low-fat cottage cheese, bran bun and green apple.
3. Cereal flakes, quail eggs, berries and chicory.
4. Casserole and salad.
5. Chicken breast, buckwheat with milk, orange and tea.
6. Beef, standard scrambled eggs, salad and milk.
7. Sandwiches, protein shake, millet porridge.

Features of a bodybuilder's diet

Bodybuilders eat very differently than ordinary people. A prolonged feeling of hunger is unacceptable for them, since during such periods the body's resources are wasted. Therefore, you need to eat often.

Bodybuilder diet: food set

Proteins are mainly obtained from the following foods:

• fish;
• meat;
• cottage cheese;
• whey protein.

Bodybuilders get carbohydrates from:

• legumes;
• vegetables;
• fruit;
• oatmeal;
• rice;
• pasta;
• cereals;
• potatoes.

Sources of fats can be:

• olive, sesame, linseed oil;
• almonds (not roasted);
• nuts.

What foods should you exclude?

Proteins that are harmful to a bodybuilder are:

• fat meat;
• milk and milk products with high fat content;
• fast food.

• bread;
• store-bought juices;
• crackers;
• food with sugar;
• sweet.

Prohibited fats include:

• margarine;
• fried butter;
• vegetable, except for permitted species;
• fried foods.

In order not to exhaust yourself with hard training to no avail, which often happens without following a certain diet, it is advisable to adhere to the tips below along with it.

1. To gain lean body mass, the calories consumed must be greater than those expended.
2. Meals should contain plenty of proteins and complex carbohydrates. The latter are necessary to restore energy, strength and muscles. The amount of fats and fast carbohydrates should be kept to a minimum.
3. Drink 2 liters of water or more daily. We know that a bodybuilder's diet has a set of foods and a specific menu. But sufficient fluid intake should also be provided, since in an athlete all processes proceed more intensely and require more water.
4. After 2 months, they begin taking protein supplements. Cocktails are taken between meals, before and after bedtime, as well as after training.
5. All harmful products should be completely excluded.
6. It is clear that a diet for gaining muscle mass does not contain enough vitamins and beneficial microelements. Fitness and bodybuilding at the same time require high physical activity. Therefore, it is highly advisable to take additional vitamins.
7. Food should be high in calories. Then everything will be absorbed properly.
8. There should be at least 6 meals. Then the digestive system will not be overloaded, small portions of useful substances will regularly enter the bloodstream, which then feeds the muscles. When the substances begin to flow in excess, deposition into fat will begin.

The importance of proper nutrition cannot be overstated. Arm yourself with the science to help you build muscle!

If your goal is to build large, strong and defined muscles, then no training methods in the world will help you without proper nutrition in the proper quantities. The body needs nutrients to recover and grow after exercise. Simply put, if you want to build muscle and strength, then you have to eat.

Our nutrition program is effective, progressive and easy to follow. It is based on the latest nutritional research and is the perfect complement to our science-based training programs. This muscle building meal plan will help you get bigger without gaining too much fat.

The problem for many people who are “on weight” is the negative impact of fat deposits in the body on insulin sensitivity, which slows down the process of muscle growth. Our diet will help avoid this. It allows you to gradually increase the number of calories you consume so that your body has time to adjust to them. That is, you will not have problems with metabolism and excess fat deposits.

Let's start by creating a basic diet. Due to individual differences in each person's metabolism and activity level, I prefer not to use equations to calculate calories. Instead, I think it's more effective to start by determining the number of calories you currently consume and gradually adjust it.

This program requires you to track your exact calories and macronutrients for the next 6 weeks. If this approach is new to you, look for information about it on the Internet and spend time learning about it.

If you don't know how many calories you consume, keep a diary or use special programs to record everything you eat in the first 3 days of your diet. Some smartphone apps will help you calculate your average calorie intake over this period.

To speed up the process of gaining muscle mass, you will need to add 300 kcal to your baseline intake. Over the next 2 weeks, monitor your body weight by measuring your chest, neck, arms, etc. Also monitor your fat levels using a caliper and follow these guidelines:

• If you are gaining weight without excess fat, add another 300 kcal to your daily diet.
• If weight gain does not occur, add 500 kcal.

Repeat this process every 2 weeks, adding more and more calories.

Increasing the number of calories

Bodybuilder's Calorie Guide

To accelerate muscle gain, add 300 calories to your basic diet. Monitor your weight for two weeks, measuring the amount of fat and muscle. If you've gained weight other than fat, add an extra 300 calories. If you are not gaining weight, add 500 calories.

Once your calorie intake increases, you will begin to gain fat. What to do in this case? You can choose one of 2 options.

First, stop adding calories. However, I like one method that I learned about from Lane Norton. He recommends adding significantly fewer calories. Therefore, we will add only 50 kcal to the daily diet every 2 weeks.

They will be burned during daily activity, but after a couple of months of this practice, your body will receive the amount of calories it needs to build muscle mass.

Spread these calories over 3-4 meals, consuming them approximately every 4 hours. To make things easier, keep your portion sizes the same except for your post-workout meal. It should contain about 20% more calories than the rest.

Exactly what calories should you consume? Let's find out!

Squirrels

Consume proteins at the rate of 1.5-2 g per kilogram of body weight over the next 6 weeks. This is significantly less than some bodybuilders consume. And one more tip - buy high quality products.

Why so few? Research shows that consuming 1.5 grams of protein per kilogram of body weight will result in muscle growth. In our program, we try to optimize protein intake. I believe that if you consume high quality protein, there is no need for excess protein.

Distribute protein evenly between meals. Each of them should contain at least 30g of protein. Also use various sources of it. Here are a few of my favorites:

• Chicken thighs
• Chicken breasts
• Turkey breasts
• Salmon
• Mussels
• Tuna
• Shrimps
• Lean beef
• Pork tenderloin
• Chicken sausages
• Turkey bacon
• Whey Protein
• Casein protein
• Greek yogurt
• Cottage cheese

Fats

Dietary fat serves several important functions. First, it provides a concentrated form of energy. Some fats also affect hormone production. To maintain your body's health and growth over the next 6 weeks of intense training, you must consume adequate amounts of fat.

Once you've established your caloric baseline, calculate your fat intake so that it makes up about 30% of your diet. Further this percentage will increase. When you increase your calorie intake, for every 300 kcal you add, you should get 150 kcal from fat. There are 9 kcal in 1 g of fat, so with every 300 kcal, 15-17 g of fat should be added. When increasing the diet by 50 kcal, add approximately 5 g of fat.

Unlike protein, whose intake remains more or less constant throughout the day, fat intake should be inversely related to carbohydrates. In other words, if you eat foods rich in carbohydrates, you should reduce your fat intake, and vice versa.

There are 3 main types of fats: polyunsaturated, monounsaturated and saturated fats. Don't focus on just one, eat different types of fats. Here are some of my favorite sources:

• Olive oil
• Canola oil
• Avocado
• Almond
• Walnuts
• Pistachios
• Macadamia nuts
• Butter
• Coconut oil
• Linseed oil

Carbohydrates

The last of the macronutrients that probably has the most confusion around it. To get the most out of the different types of calories, I divide carbohydrates into 2 groups.

1. Starchy carbohydrates

The following foods are quickly digested and high in calories:

• Regular potatoes
• Sweet potato
• Quinoa
• Rice (white or brown)
• Sprouted grain bread
• Tortilla
• Kamut

1. Fruits and vegetables

Fruits and vegetables are rich in dietary fiber and are digested more slowly. They contain fewer carbohydrates and are lower in calories. I've also included legumes in this list. So, the second group includes the following products:

• blueberry
• Raspberries
• Strawberries
• Apples
• Oranges
• Pears
• Spinach
• Cabbage
• Broccoli
• cucumbers
• Pepper
• Brussels sprouts
• Lettuce leaves and greens
• Green beans
• Carrot
• Green onions
• Mushrooms
• Bulb onions
• Tomatoes
• Lentils
• Black beans
• Beans

It is very easy to correctly include these foods in your daily diet. A few general rules that I follow when it comes to carb consumption:

1. Eat fruits and vegetables with every meal.
2. Eat starchy carbohydrates for breakfast and immediately after training.
3. At meals that do not contain starchy carbohydrates, consume more fat, as well as fruits and vegetables.

The amount of protein will remain the same. The remaining calories will be distributed between fats and carbohydrates.

There are approximately 4 calories in 1g of carbohydrates. This means that if you increase your diet by 300 kcal, you add 35-40 g of carbohydrates. If you add 50 kcal, 12 g will come from carbohydrates.

Meal Plan

Now you know how to prioritize and distribute calories and nutrients in your diet. Now let's calculate an approximate nutrition plan using an example.

For a man weighing 80 kg, the program will look like this:

• Basic diet: 2700 kcal
• Basic protein level (2g/kg): 160g (720 kcal)*
• Base fat (30% of total calories): 90g (810 kcal)*
• Base Carbohydrate (Calories Remaining): 229g (1170kcal)*

*calculated based on basic diet and body weight.

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 - 4 egg omelet 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 beginner 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.

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 fact, 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 you don’t reduce it, 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, e.g. 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 products, 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.