It’s completely natural that nutrition in sports (fitness, bodybuilding) has significant differences compared with approach to food for people leading an unsportsmanlike lifestyle. it due to the fact that to perform sports exercises and loads require large amounts of energy. Therefore for good body work in these conditions, you should pay attention to athlete’s diet choice.
- How does nutrition affect the athlete’s lifestyle?
- Nutrition Rules for Sports Training
- Bodybuilder Mark Dugdale Nutrition Plan:
- Greg Plitta Fitness Model Nutrition Plan:
- Fighter Plan Brian Stann
How does nutrition affect the athlete’s lifestyle?
Consider the basic requirements that food must meet for Athletes to get maximum training results:
- the body throughout the day should receive the necessary food the number of calories, vitamins and nutrients. It calculated taking into account the tasks performed in training;
- food should promote a good metabolism;
- depending on the goal (gain or decrease in muscle mass, getting rid of body fat), a daily diet is selected;
- stabilization and maintenance of the hormonal background, which gives the ability to “reveal” all the physical abilities of the body athlete.
Every sport needs a specific approach to nutrition, because goals and loads are different. Bodybuilders, for example, should give preference to protein foods, which is associated with the need muscle building.
The content of fats and carbohydrates in food should be low, which will contribute to the creation of a beautiful body relief. Meal is recommended to be made fractional (6-8 times a day), this will give good nutrition and will contribute to muscle growth, stabilizes metabolism and leads to a quick release from subcutaneous fat.
Many athletes believe that emphasis should only be on workouts and let gravity feed. However, as proven physiologists in sports, every component in sports preparation (training, rest and recovery, nutrition) are important, but only not separately, but all together.
Nutrition Rules for Sports Training
Exercise involves good satiety, and food consumed should give strength to the practitioner and Do not be harmful.
Here is a list of points to which you should pay attention when preparing a menu for an athlete:
- Carbohydrate foods should be low in glycemic index, which is calculated by the sugar content in products. This food has the ability to slowly break down and absorption of glucose into the blood. Thanks to this, you will not gain weight and energize your body.
- Do not eat at a time when hunger is enough strong. The best option is food every 2-2.5 hours, servings don’t have to be big.
- The body needs to receive the required amount of clean water (2 l per day). If it is not enough, then during fitness training possibly a violation of fluid metabolism in the body and, as a result, swelling on the legs. Also, do not forget that when doing sports, you sweat, and this leads to an additional need water.
- Many athletes believe that in order to lose weight, you only need to eat nonfat products. This opinion is erroneous, because at rejection of fat-containing foods, the body will not receive essential acids involved in the metabolism. Also at nonfat products use more sugar and starch, to enhance their taste, and this increases calorie content.
As you can see, if you know how to eat properly when fitness or bodybuilding, there is an opportunity to become the owner of a beautiful, fit figure, as well as generally improve body and feel vigor and a surge of strength.
Article written with support sitehttp: //p-food.ru/- this is an online store balanced nutrition, that is the same for athletes with delivery.
Today three professional athletes will share with us their nutrition programs that helped them build truly gorgeous body.
When it comes to nutrition, it’s important for many of us to have original role models. While searching for a diet for building (or at least maintaining) muscle mass, you, probably faced a huge amount of controversial information from countless experts regarding appointment times food, intake of fats, carbohydrates, etc.
Why not find a role model in the form of athletes who have the physique you’ve always dreamed about? In this article three men with magnificent bodies – among them professional bodybuilder, fitness model and MMA fighter – share with us your food secrets.
Mark Dugdale
Occupation: Professional Bodybuilder IFBB
Mark describes his offseason diet as unconventional. Even during weight gain he prefers to keep carbohydrate intake under control, unlike many other athletes who lean for carbohydrates, not even afraid that most of them will turn into body fat.
“I am a supporter of maintaining body fat at a level not over 9% all year round because I feel my muscles grow even without excess body fat, “says Dugdale.
Another unusual detail of his diet is a large amount of game. He loves bison meat so much that he eats it for breakfast. “I’m cooking meat (sternum) for 8 hours in a slow cooker. 2.5 kilograms of meat provide me with breakfast for the whole week, “he says.
Mark prefers wild-fed herbal meats such as like a bison, a wild boar and an elk. There are 3 reasons for this:
- Low fat content.
- The increased amount of fatty acids.
- Less toxicity (without hormones and chemicals), which positively affects recovery and muscle growth.
Bodybuilder Mark Dugdale Nutrition Plan:
First meal
- Bison meat – 170 g
- Sauerkraut – 1 cup
- Ezekiel bread with 1/2 tablespoon coconut oil – 1 slice
Second meal
- Salad: chicken breast, arugula, lettuce, Greek yogurt, chopped walnuts, olive oil, sea salt – 1 a portion
Third meal
- Protein Shake – 1 Serving
- Almonds – 1/4 cup
Fourth meal
- Salad: chicken breast, arugula, lettuce, Greek yogurt, chopped walnuts, olive oil, sea salt – 1 a portion
Fifth meal
- Protein Shake – 1 Serving
- Almonds – 1/4 cup
Sixth meal
- Pre-workout supplement complex – 1 dose
- BCAA – 10 mg
Seventh meal
- Moose Steak – 220 g
- Cauliflower puree: 1/2 head of boiled cauliflower mixed with parmesan cheese, 1 tbsp. organic butter and sea salt.
Greg Plitt
Occupation: Fintes Model
Did you find the Dugdale diet unconventional? You haven’t seen Greg Plitt’s meal plan! He calls it a “diet caveman “because he avoids all processed products, focusing on natural meat and vegetables. His diet truly unique. He does just one, but big (3500 kcal) intake of natural food per day.
In this regard, the Plitta diet resembles the warrior diet, which involves taking small portions throughout the day, and one large servings in the evening. “I prefer to have a big meal in the middle days, while most people only eat 5-6 small servings. My approach ensures that all food is digested before sleep, “says Plitt, one of the most recognizable fitness models in the world.
Greg consumes all other calories with fluid before and after training sessions. His diet may vary with each
smoke during the day and depends mainly on the work schedule.
“My nutrition plan depends on the work schedule. That if I have planned shooting (Plitt moonlights as an actor) or photo shoot, my diet is changing. Usually in preparation for him I go to the gym twice a day. I start to eat only after finished work to replenish the supply of nutrients substances. I don’t have breakfast, lunch or dinner as such, and I don’t I eat strictly on schedule. I eat only to nourish your body, not satisfy your appetite, “says Plitt.
Greg Plitta Fitness Model Nutrition Plan:
Before morning workout
- Cocktail from “Met-RX Amped ECN NOS Powder”, Glutamine, Creatine, hydroxymethyl butyrate (NMB), omega-3, multivitamins, whey protein and 1 tbsp. l raw honey.
After training
- Whey protein cocktail (0.6 g per 1 kg of body weight), dextrose (0.4 g per 1 kg of body weight), creatine, glutamine and NMV.
Main meal of the day
- Meat, fish or poultry, vegetables – only 3,500 kcal.
For instance:
- Grilled salmon and asparagus
Or
- Baked Halibut with Spinach and Green Beans
Or
- Grilled chicken or steamed shrimp with carrots and cucumbers.
Before an evening workout or cardio
- Cocktail from “Met-RX Amped ECN NOS Powder”, Glutamine, Creatine, hydroxymethyl butyrate (NMB), omega-3, multivitamins, whey protein and 1 tablespoon of raw honey.
After training
- Whey protein cocktail (0.6 g per 1 kg of body weight), dextrose (0.4 g per 1 kg of body weight), creatine, glutamine and NMV.
Brian Stann
Occupation: professional MMA fighter
At the peak of the training season, Brian eats 11 once a day. Is there a need for this? If you train 3 times per day, then definitely yes.
“If you are going to become a real athlete, you must be purposeful not only in training, but also responsibly refers to his diet, “says Stann, a middle-aged fighter weight category.
“Food is fuel that helps you work. Depend on it your results. “Stann thanks Teresa for her diet, which has a degree in nutrition. Supply system based on quality protein sources like chicken breasts, salmon, eggs, and also on fruits, vegetables and rich healthy fats almonds.
Beyond Whole Foods, Early and Often During the Day, Brian takes supplements.
A strict intake schedule is critical to maintaining strength during weight loss to prepare for battle. They also help him maintain lean muscle mass despite tight training schedule. “With 3-4 workouts per week, the last thing I need muscle loss. ”
Fighter Plan Brian Stann
First meal
- “Gaspari Myofusion Probiotic” – 1 stingy
- Egg whites – 6 pcs.
- Almonds – 1/2 cup
- “Gaspari Anavite” – 3 tablets
Before training
- Greek yogurt – 1 serving
- Almond oil – 1 tablespoon
- “Gaspari Myofusion Probiotic” – 1 stingy
- “Gaspari BCAA” – 4 tablets
First training
After training
- “Gaspari Myofusion Probiotic” – 2 stingy
- “Powdered Greens Mix” – 1 serving
- “Waxy Maize Carbohydrate Complex” – 40 g
Fourth meal
- Grilled chicken breast with vegetables – 2 pcs.
Fifth meal
- Greek yogurt with raspberries and blueberries – 1 serving
Before training
- Almond oil – 1 tablespoon
- Longfin tuna salad (without dressing) – 1 serving
- “Gaspari Anavite” – 3 tablets
Second training
After training
- “Gaspari Myofusion Probiotic” – 2 stingy
- “Powdered Greens Mix” – 1 serving
- “Waxy Maize Carbohydrate Complex” – 40 g
Third workout
After training (for recovery)
- “Gaspari Myofusion Probiotic” – 1 stingy
- “Gaspari BCAA” – 4 tablets
Ninth meal
- Grilled salmon with vegetables – 1 serving
Tenth meal
- Blueberry, raspberry, strawberry and yogurt fruit salad – 1 a portion
Eleventh meal (before bedtime)
- Gaspari Myofusion Probiotic with Almond Butter and BCAA 6000 ”