Half a century of experience in professional bodybuilding-check: extreme growth begins with 4000 calories per day, period!
About 25 percent of calories - protein, very little fat (10-15%) and the rest - carbohydrates.
And remember: the ratio of macro nutrition scientifically proven.
Science has convincingly proved - if your diet on carbohydrates even have half the calories of food will not increase, even hurt himself head against the wall!
For the bodybuilder lower limit of carbohydrate content - 60 percent of the total energy value of the daily menu! Only in this way can expect to increase weight!
How many unfortunates years of marking time in one place just because they eat a lot, but illiterate! Do not repeat silly mistakes!
And now the most important thing - the proteins. Consume least 2-2.5 g protein per kilogram of its own weight. In total protein should account for 25% of daily calories.
In general, fat should make up about 15% of the caloric content of the diet. However, fats fats are different.
Animal fats frankly harmful. Even from the plant are useful not all. Those that fit bodybuilder and all can be counted on one hand: peanut butter, fats in avocados and nuts, as well as "fish oil" salmon and tuna.
So, 21 best foods for bodybuilders.
1. eggs
Other pros eat 2-3 dozen eggs a day. And all because the egg protein is absorbed better than any other. Hence the apparent return the egg diet, repeatedly rechecked for the half-century history of bodybuilding. There was a time when the emphasis on kachkovy eggs doctors considered barbaric, as in de eggs too much cholesterol. However, reputable scientific studies have shown that even overkill with eggs does not increase cholesterol levels in the blood. At the very least, seriously practicing athletes. Mere mortals science still does not advise to eat more than one egg per day.
The egg yolk contains vitamin A, folic acid and carotenoids. Here is the lion's share of egg cholesterol. It would seem to be afraid of him? It is said also that it is not dangerous. All true, but not for bodybuilders who use steroids. The fact that the steroid hormones in the blood increases the total number of so-called The "bad" cholesterol that stick together in clumps, and then hermetically seals the lumen of the arteries. If every day to ship a more and egg cholesterol, can easily result in the funeral music. So, pitching sinning steroids are advised to throw away the yolks. It is clear that the omelettes and scrambled eggs, in this case automatically "fall out" from the menu. If the egg is cooked only. However, you can separate the egg yolks until the eggs raw, and only then cook omelettes of some proteins. But this is troublesome.
In one whole egg: 76 calories, 6.5 g protein, 0.6 g carbohydrates, 5 grams of fat.
In one egg white: 16 calories, 3.5 g protein, 0.3 g carbohydrates, 0 g fat.
2. Beef
Beef - one of the most useful products for bodybuilders. It is not only the proteins necessary for muscle building, but also iron, zinc, niacin, as well as vital to athletes vitamin B6 and B12. Choose pieces that less total fat, namely the loin. Well, if the fat is still caught, it should be cut before cooking.
super loin weighing 100 g: 199 calories, 28 g protein, 0 g carbohydrate, 9 grams of fat.
3. Oat flakes
Oatmeal - a great source of "long-playing" carbohydrates. It provides the body with energy at least 3.5 hours after administration. For all professionals who understand a lot about mass recruitment, oatmeal - the staple food. Not only that oatmeal provides the body with selected carbohydrates. It contains a lot of vegetable protein and heart-healthy soluble fiber. To make oatmeal really "shock" dish, it adds protein powder or egg whites.
1 cup oatmeal: 145 calories, 6 g protein, 25 g carbohydrate, 2 g fat, 4 g of fibers.
4. Pasta
For knowledgeable bodybuilder pasta - basic diet dish, since they contain the bombing of calories (200 per serving). Can be added to ground beef pasta (pasta are obtained nautically) or just pieces of lean beef. And it is possible to limit tomato sauce without fat and hot spices. Incidentally, the tomato has its own advantage: they contain lycopene. They reduce the risk of cancer.
In one portion (1 a bowl of pasta sauce 1/2 cup, 100 g of beef): 437 calories, 33 g protein, 51 g carbohydrates and 11 g fat.
6. A sandwich
Official Nutrition defy the sandwiches, but for pitching a sandwich - an indispensable thing for a snack between meals. Sandwich contains proteins and carbohydrates, and minerals (if adding greens). The main thing you can do "to build" the most beloved "version": Take the ham or meat, add on some cheese and hot sauce. Classic - a big roll, cut in half. Within 60 g chicken, 2 slices of cheese, little tomatoes, lettuce, onion, pepper and mustard. The stuffing on top, you can sprinkle a little wine vinegar.
Sandwich (described by recipe): 339 calories, 27 g protein, 41 g carbohydrate, 7 g fat.
7. Chicken breasts
A great source of protein. And almost no fat. The main thing - to cook properly. In no case do not fry in butter! It is better to buy a home portable grill and cook the breast on it.
100 g of the breast: 165 calories, 31 g protein, 0 g carbohydrate, 4 g fat.
8. apricots
This small, bright yellow fruit taste and rich in nutrients. And when not in season, you can buy dried apricots or apricot compote.
Why apricots bodybuilder? The fresh apricots rich in potassium - invaluable for the connection of the heart, in addition, actually stimulates muscle growth. Immediately beta-carotene, vitamin C and dietary fiber. The dried apricots concentration of these substances greater. Calories in dried apricots is also greater, but the vitamin C - less. Canned apricots are a good source of vitamin C, but potassium and fiber in them a lot less.
Peaches on the usefulness of much inferior younger brothers - apricots. But their mutual relative nectarine and almost completely useless.
Three fresh apricot: 54 calories, 1.5 g protein, 12 g carbohydrate, 2.5 g fiber.
1/4 cup of dried apricots 84 calories, 1 g protein, 20 g carbohydrate, 3 g of the fibers.
1/2 cup canned apricots: 64 calories, 1 g protein, 15 g carbohydrate, 2 g of fiber.
9. Sweet potato
Why buy an ordinary potato, sweet potato as much tasty and nutritious? There are lots of beta-carotene, potassium, vitamins C and B6, dietary fiber. Plain potatoes, of course, also be useful, but it has beta-carotene is almost there. No matter what kind of potatoes you prefer, in any case do not fry it in fat.
Sweet potato, about 150 g: 117 calories, 2 g protein, 28 g carbohydrate, 3.4 g fiber.
10. Tuna
Tuna is rich in protein and in addition contains invaluable type omega 3. These fats are known to be able to protect the athlete's heart from overload. There is also evidence that omega-3 fats can stimulate muscle growth. Many eat fish straight from the can, but you can think of, and something to have fun, for example, green salad with tuna or a sandwich.
Tuna in its own juice, 100 g: 116 calories, 26 g protein, 0 g carbohydrate, 1 g fat.
11. Protein
Protein Powder - a convenient source of protein. Judge for yourself: in the powder and no grams of fat! It is possible to prepare protein powders on milk, with the addition of fruit, and can fill in and oatmeal. The best types of protein - those of milk: whey and casein. Soy proteins are also good, but less digestible. But contain isoflavones, which significantly reduce the level of cholesterol. So, soybean powder - irreplaceable thing for bullies sitting on steroids. Which is better - pure protein or with the addition of carbohydrates? For a snack is more appropriate mix of protein and carbohydrates. The porridge should add only the pure protein.
Protein 30 g: 100 calories, 24 g protein, 0 g carbohydrate, 0 g fat.
12. apples
Apples, seemingly ordinary fruit, but very useful. One or two should always be kept in a sports bag. A source of easily digestible simple carbohydrates. Almost instantly raises blood sugar levels. Apples contain many acidic potassium and vitamin C. Apples - a very convenient and economical way to satisfy the hunger. Besides apples contain isoflavones (see. higher).
Apple average value: 81 calories, 21 g carbohydrate, about 4 g dietary fiber.
13. Yogurt
Heavy training impairs digestion, as any stress. Yogurt can help, because it contains useful fungal culture, activating digestion. In addition, in yogurt rich in calcium, and calcium is necessary as air, when you consume protein than usual. Protein increases the consumption of calcium. In the conditions of calcium deficiency the body withdraws it from the bones, and therefore dramatically increases the risk of all sorts of injuries. Yogurt can be mixed with fresh fruit, whip in a blender and drink a cocktail prepared on the basis of its different sauces.
Yogurt without sugar, 240 g: 127 calories, 13 g protein, 17 g carbohydrate.
14. Kiwi
This valuable exotic fruit stands are surprisingly inexpensive and sold everywhere. Kiwi sensation that the fruit contains vitamin C more than lemon! In addition, a lot of potassium in the kiwi. The kiwifruit has decided as follows: they are cut in half and eat away the core of a teaspoon.
Kiwi 46 calories, 11 g carbohydrate, 2.6 g fiber.
15. Pizza
The pizza itself is very convenient for the bodybuilder because even a small piece of it contains a lot of calories. In addition to pizza, there are carbohydrates, and proteins. Regardless of whether you will be cooking the pizza yourself or buy in the store, choose a lighter stuffing - with low fat content. Nutritional value in different varieties of pizza, of course, different, but in any case it is large enough. Convenient finished pizza in a frozen form. There is no need to split hairs: the content of macronutrients and calories on the label.
Pizza (138 g): 270 calories, 25 g protein, 30 g carbohydrate, 9 grams of fat.
16. Orange juice
Concentrate contains carbohydrates, vitamin C, carotenoids, potassium and folic acid. Instantly raises blood sugar levels. In the pulp of fresh orange mineral fiber, of course, more than in the juice with pulp. However juice carbohydrates are digested faster.
In one glass of juice: 105 calories, 2 g protein, 24 g carbohydrate, fat traces.
17. bilberry
Examining the 40 fruits and vegetables, the researchers found that the highest antioxidant capacity has just blueberries. Anthocyanins (giving this berry blue) and other components contained in bilberry, for builder have many useful properties. In particular, preserve vision, which at the bodybuilder usually falls under the condition a genetic predisposition. The blueberries have potassium, zinc, magnesium, some vitamin C and edible fiber. No fresh, buy fresh frozen.
One glass blueberry: 80 calories, 1 g protein, 19 g carbohydrate, 1 g fat, 4 g of fibers.
18. Protein-carbohydrate drink
According to nutritionists, this is the ideal sports nutrition during the recovery of the body after exercise. With such a drink you get about 350-400 calories, approximately 20 g protein, 60 g carbohydrate, and probably a little fat (about 10 g). You can mix the powder with milk protein and add to the fruit drink. Or you can buy ready-made protein-carbohydrate mixture.
Drink to recuperate after training 600 g: 400 calories, 20 g protein, 60 g carbohydrate, 9 grams of fat.
19. nuts
All types of nuts are useful bodybuilder. For example, in peanuts have proteins, dietary fibers, magnesium, vitamin E, copper, phosphorus, potassium and zinc. Good hazelnuts, walnuts and almonds. But! It is not necessary to eat nuts in large quantities - after all there is a lot of fat. Serving Size - about '30
Roasted peanuts unsalted, 30 g: 178 calories, 7 g protein, 6 g carbohydrates, 14 g fat, 2 g of fiber.
20. Water
This is the most important "nutrient" substance for athletes. You need to drink about 3.5 liters per day. Increased water intake by athletes for two reasons. Firstly, a lot of water requires the absorption of protein and carbohydrates. (So, intake of water is in direct proportion to the calorie content of your diet. The higher it is, the more need to drink water) Second. The athlete spends a lot more water due to exercise. On the day of extra heavy training need to further increase the water intake to offset the extreme loss of fluid. Even slight dehydration harms the heart, but because the fluid intake you should be kept under strict control.
21. bananas
In the pulp of bananas contains vitamin C, which help to cope with winter colds and infections, and is also an antioxidant, i.e., slows the aging process, the appearance of early predotvrschaet wrinkles. B vitamins (essential remedy for stress, insomnia, brittle hair and acne). Carotene (not only slows down the aging process, but also protects the body against cancer and cardiovascular disease). There are bananas and vitamin E, it extends life of cells, makes skin smooth and supple, while at the same time and is responsible for good mood. It was found that the banana - wonderful, and most importantly, it is harmless antidepressant. Sweet banana pulp contributes to the formation in the human body a substance called serotonin, which is called hormone happiness. Therefore, daily consumption of bananas help to cope with sadness and irritability.
Bananas quickly restore power after a long practice and good as "filling" before exercise.
In 100 g. 96 calories, 1.5 g protein, 21 g carbohydrate, 0.5 g fat.
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