Those who practice body building have specific nutritional needs, on which, for better or for worse, most of the results obtained depend. Body building is perhaps the sport in which athletic performance is most influenced by diet and lifestyle. In fact, it would be unthinkable to try your hand at this discipline and hope to obtain immediate results, without first having clear at least the basic rules to follow in the kitchen.
Given the great importance that it holds, the diet of every body builder should be accompanied by the best food supplements, chosen according to the type of diet and training.
Rule number one: don't overdo the supplements
Aware of the very important role played by diet and nutritional supplements, many bodybuilders take the nutritional approach to the extreme, thinking that they must take as much food and supplements as possible. Such a strategy, in addition to not giving the desired results in many cases, could even prove to be counterproductive.
Think of those bodybuilders who take every day: high-dose multivitamin for breakfast, 30-gram protein shake mid-morning, another mid-afternoon with creatine, and one at bedtime with glutamine and ZMA.If we combine all this with a high-protein diet, it is evident that the whole organism is subjected to stress that is counterproductive in many ways. So let's try to establish some guidelines that we will deepen, case by case, in the rest of the article:
a) do not take more than three different supplements per day
b) insert in the integration plan some periods of absolute discharge (suspend the intake of all supplements) or relative (replace a given supplement with another)
c) as a general rule, do not take more than double the recommended intake doses
d) adapt the dietary supplement to one's diet and the type of training performed. A truly correct diet may be sufficient to quickly reach the set goals
Rule number two: don't underestimate vitamins
Vitamins are essential nutrients for the organism and even more so for that of a boybuilder. These powerful micronutrients intervene in a myriad of chemical reactions, regulating, on the whole, the entire body metabolism. The typical diet of industrialized countries is often deficient in vitamins and becomes even more so when their needs increase due to intense psychophysical stress. Bodybuilders who do not consume a wide variety and quantity of fruits and vegetables every day (at least 400-500 grams) should seriously consider taking a low-dose vitamin supplement daily. Although these products alone cover a large part of the basic vitamin requirement, they are generally well tolerated and there is no risk of overdose. Undesirable effects, on the other hand, may arise from the continued use of supplements with a high vitamin content (generally sold in pharmacies). For more information see "Vitamin supplements".
Rule number three: don't overestimate protein
Protein supplements are important for the nutrition of a bodybuilder but they are not as essential as some would have us believe. Reaching the famous 1.5-2 grams of protein per kg of body weight (equivalent to 105-150 grams) with diet alone for an individual of 75 kg of normal weight) is certainly not impossible. Three hundred grams of chicken, 100 of tuna or beans, 300 ml of milk in the morning and 50 grams of bresaola in a snack, are enough, alone, to cover the needs protein of most bodybuilders.
Protein supplementation therefore makes sense if used for practical reasons as a substitute for a snack (the classic smoothie with milk, protein and banana) or to accompany a low-protein diet.
One of the most effective and underrated strategies for maximizing muscle mass gain is to consume a small meal before bed on training days. In this regard, you can choose between 50 grams of Grana Padano, a little bread with lean sliced or 300 ml of whole milk with 15-20 grams of protein. The results will be evident upon waking up when you feel a pleasant sense of fullness. muscle (except, of course, basic digestive problems that make such a nutritional approach contraindicated) For further information: Protein supplements; Milk proteins.
Rule number four: amino acids, learn how to choose them
Much of the dietary supplements dedicated to bodybuilding are based on amino acids. This category includes supplements such as creatine, glutamine, arginine, carnitine, ornithine, BCAAs, and so on and so forth. Finding your way around all these commercial proposals is not at all simple and for the inexperienced bodybuilder it becomes extremely easy to make risky choices. First of all, it is important to keep in mind that amino acids are the constituents of proteins. Consequently, any protein food contains, in varying proportions, all the various amino acids. Consuming a wide range of protein-rich foods (fish, legumes, dairy products and meat) is more than enough to meet the need for these nutrients.
The belief that some amino acids increase athletic performance when taken alone in high doses is scientifically proven only for some (BCAAs and creatine), while for others there are still strong doubts, dictated by the conflicting results of the various scientific researches. Once again, the use of these dietary supplements has practicality of use and ease of assumption as a strong point.
Hoping that some amino acids increase the secretion of GH or testosterone by 30%, as we often read in advertising flyers, is pure science fiction, as underlined by numerous studies and scientific research in the sector. If this were not the case, to treat children with pituitary dwarfism it would be sufficient to administer particular amino acids, rather than spending thousands of public dollars for growth hormone injections.
Beyond this, it is good to experiment with the various products without trusting too much what is reported by the advertisements. The response to these supplements varies from person to person. Who writes to you, purely by way of example, particularly appreciates the ergogenic effects of glutamine, both after training and before night rest. "other, they don't get any benefit of supplementing with creatine." To learn more see: Amino acid supplements
Rule number five: minerals, better not to stay in reserve
Going back to the speech made for vitamins, it is very important to take the right quantities of minerals every day. Diet and physical activity typical of body building are often the cause of real deficiencies in these micronutrients.
The intake of zinc, calcium, iodine, iron and magnesium is particularly important; these minerals are in fact lacking both in the diet of bodybuilders and in that of many sedentary people. As for calcium, consuming high amounts of protein and avoiding dairy products makes it quite easy for a bodybuilder to suffer from a calcium deficiency. Sodium, despite being avoided like the plague by many athletes, is also a very important mineral. In the summer months, for example, when sweating is conspicuous, drinking plenty of low-sodium water would only further reduce its blood concentration (hyponatremia). This phenomenon, now re-evaluated compared to the past, is responsible for symptoms such as mental confusion, chronic fatigue, muscle cramps and dehydration.
Many bodybuilders throw money and results on supplements they wouldn't need (see amino acids and proteins taken in disproportionate quantities) by forgetting to meet the minimum requirement of vitamins and minerals. Choosing a great supplement that contains both is an effective and economical choice. Very often, in fact, you pay disproportionate amounts to buy supplements enriched with single vitamins, when it would be much cheaper to take a multivitamin in the morning and buy standard products. For further information: Supplements of mineral salts.
Rule number six: choose supplements based on training
Among the many supplements there are some indicated during the preparation for training, others for the postworkout and still others for the "pre-workout". In addition to the time of day it is important to evaluate a supplement also based on the training period. Take three grams of branched amino acids before a "Heavy Duty" session in a period of mass, it would not make much sense, especially if the diet were already integrated with whey proteins. These supplements would instead become very useful in the definition period, especially in "hour before and after an aerobic workout.
Rule number seven: consult an expert
The thriving market of food supplements is enriched, day by day, with new products. Finding your way around all these commercial proposals is not easy. For this reason it is important to rely, at least initially, on the advice of a nutritionist or a personal trainer who is expert in the field.
Rule number eight: burn fat, not health
We conclude this article by renewing our invitation not to joke with your health. Food supplements, fortunately, are safe products and this is generally independent of their effectiveness. However, it is good to respect the intake doses and avoid dangerous behaviors such as taking multiple high-dose products at the same time.
A particular discourse concerns fat-burning supplements, also known as thermogenic or thermogenic. Often bodybuilders tend to abuse these products which can be addictive and become responsible for even important side effects.
Those who practice bodybuilding, through the optimization of diet, training and supplementation, should stimulate weight loss by defusing those physiological mechanisms that cause a reduction in muscle mass. To do this, it is better to follow a balanced diet throughout the year, rather than adopting a balanced diet throughout the year. last minute extreme dietary and supplementation strategies. Thermogenics, in addition to being particularly dangerous for the heart and brain, can negatively affect muscle mass and the immune system. For further information: Fat burning supplements; Caffeine and sport; Ephedrine and sport.
See also: Diet and body building
