In this article we will talk about the latest nutritional facts about bodybuilding.
The pre-workout meal is probably more important than the post-workout meal, especially if your training takes less than an hour. Remember that it takes time for nutrients to enter your system, and an increase in blood amino acids during training increases protein synthesis.
It is currently fashionable to say that breakfast is a waste of time. However, eating a high-protein breakfast is one of the best ways to increase satiety and increase the likelihood that the carbohydrates you eat at lunch will be stored as glycogen.
To maximize protein synthesis, increase blood levels with leucine throughout the day. There is increasing evidence that adding a serving of leucine to meals is a very smart and profitable trick for bodybuilders.
Nuts are one of the best “weight gainers.” They are cheap, portable, nutritious, and high in calories.
There is no need to use mega doses of BCAAs before workouts lasting 60 minutes or less. 5 grams is all you need.
Forty grams of casein protein before bed increases protein synthesis during sleep by 26%.
Sleeping more is a classic strategy for people who train and want to increase muscle size, getting 8 hours of sleep is also essential to optimize fat loss hormones such as leptin.
Resveratrol, green tea, and curcumin have been shown to improve blood sugar control.
Creatine is not a fancy supplement, but it is still one of the most effective. Take creatine with your pre-workout meal. This meal has to be high in carbohydrates (100-150 grams) as insulin enhances the transport of creatine.
Being at very low percentages of fat or being very defined is not normal in today’s society. This means that you have to do the things that normal people don’t do. You have to bring your own food to work, you have to ask that food be prepared differently from what appears on most menus, the idea of ”fast food” should be a protein shake, and you can’t take the weekend off your diet as we could do when we are in volume.
The powers of fish oil don’t just extend to improving blood sugar control. It is incredible for many other reasons (an increase in protein synthesis, optimal fat burning, helps your heart, reduces joint pain, etc.) If you want to add it to your diet consume 2.5-5 grams of EPA / DHA daily.
Detractors of very low carbohydrate diets often refer to the fact that this type of diet leads to a decrease in insulin sensitivity. However, the decrease is negligible, and since you are not taking as many carbohydrates anyway, insulin sensitivity is not as critical. “Low-carb diets are still the most effective way to lose fat.”
L-Carnitine L-Tartrate can increase androgen receptors in muscles and reduce post-exercise pain. If you want to add it to your diet, consume 1 gram twice a day.
The inflammation that occurs during the training session is a natural part of the muscle building process. Drinking antioxidant-rich cocktails to prevent this from happening can decrease insulin sensitivity after training.
Environmental toxins like xenoestrogens play a role in blocking muscle building goals. Be careful about what food you buy, how it is prepared and stored.
Xenoestrogens are man-made chemicals that can enter the body and mimic the effects of estrogen, a female hormone. We certainly know that large amounts of estrogen are not exactly suitable for people who want to be lean and muscular.
If you’re not making the gains you want, you need to spend more time quantifying exactly what you’re eating. You will be surprised at what you think you were doing.
After almost 4 weeks without internet, today Tuesday the 11th, they have finally installed it for me at home. It is time to continue writing articles about our beloved “sport”. And what better way to start than with an article about this incredible fruit.
You have most likely eaten this mysterious fruit before. Probably in your salads or even on your toasts.
The fruit I am referring to is the avocado .
Avocados are a misunderstood fruit. For one thing, it is often mistaken as a vegetable, but what is even more surprising is that many people believe that it should be avoided due to its high fat content. If you are one of those people then you are wrong. Avocados are packed with a ton of nutrients and may still play a role in weight loss and reducing your risk of various diseases.
Who cares if they are high in fat. The fats in avocados are good for bodybuilders because they are monounsaturated.
Benefits for bodybuilders and for health in general
According to online nutrition data, an avocado (approximately 201g) contains 422 calories and 40 grams of fat – which means that approximately 81% of its calories come from fat. But we are not talking about bad fats; We’re talking about the goodies – monounsaturated fatty acids (MUFA).
This fat is known to lower cholesterol. But the best thing is that while lowering bad cholesterol (low-density lipoprotein – LDL), simultaneously increasing good cholesterol (high-density lipoprotein – HDL).
Lowering LDL cholesterol alone may not be enough for people at high risk for heart disease. This is what makes avocado so good! Its high levels of MUFA raise and lower good and bad cholesterol respectively, making it an even more effective fruit to help reduce the risk of heart disease.
The monounsaturated fats in avocado help burn fat and maintain lean tissue. A study published in the Journal of Nutrition in 2010 established that, “The monounsaturated fats found in avocados are easily burned for fuel during exercise and actually stimulate fat burning.”
Avocado fats also preserve lean body mass during weight loss …
Avocados also contain a very interesting carbohydrate called mannoheptulose, a sugar that actually blocks the release of insulin and increases the absorption of calcium, both of which are essential to encourage fat loss.
Aside from its heart-healthy properties, Did you know that an avocado is considered a complete protein source? That means it contains all nine essential amino acids: histidine, isoleucine, leucine, lysine , methionine, phenylalanine, Theronine, Trypotophan and valine. For fitness lovers and for bodybuilders, this is excellent news! This means that eating avocado will help ensure that our bodies have what they need to regain and build new muscle. There are many fruits and vegetables that contain amino acids, but what makes avocado unique is that it does not leave any amino acids out. This is extremely important when repairing muscle tissue, « if an essential amino acid is missing, the body cannot adequately continue protein synthesis «
Nutrition facts online also claim that an avocado contains 13g of fiber – which is more fiber than 1½ cups of oatmeal! But what’s really interesting is that avocado contains both soluble and insoluble fiber.
Conclusion
It’s hard to believe there’s still something positive to say about avocado – it seems we’ve already covered everything! But, there is something else.
The avocado has another unique property; It contains three powerful antioxidants that help protect our bodies against free radicals – vitamins C, E and beta-carotene (precursor of vitamin A).
“These antioxidants play a very important role in helping to prevent diseases such as cancer, cardiovascular disease, Alzheimer’s disease and macular degeneration.”
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