Nutrition for a beginner bodybuilder

Nutrition has a direct effect on the metabolism in the human body. Metabolism depends on how much food a person consumes and what kind of food. The general physical and psychological state of the person himself, the level of the necessary substances of the body, as well as the level of intelligence, depend on this. No less important is the choice of nutrition in bodybuilding, since it is necessary to build muscle mass, and for this nutrients are needed, and a sufficient amount is needed. Therefore, there is no way to make a mistake in nutrition, otherwise the result of everyday training can not be seen.

Not the right approach to nutrition can negatively affect the results of training, but simply put - all the work will be in vain. This issue must be seriously addressed at the initial stage of bodybuilding. For this, detailed nutritional schemes have been developed that take into account the specifics of this sport: muscle building. This proposed plan is free from the mistakes that are inherent to novice athletes. At the same time, novice bodybuilders often ask questions for which there are already ready-made answers, since bodybuilding has existed for a long time, although it has its own specifics.


  • 1 How many times a day you can eat food "> 2 What is proper nutrition for gaining muscle mass?
  • 3 Can I eat at McDonald's?
  • 4 How much protein should you consume per day?
  • 5 Which protein is better?
  • 6 What is the concept of "good" fats
  • 7 What you need to eat before training?
  • 8 What should I eat after exercise?
  • 9 Is it necessary to drink water and how much?
  • 10 Is it possible to violate a sports diet?

How many times a day can I eat food?

The usual diet that most people use, including breakfast, lunch and dinner, is not suitable for bodybuilders. Since the breaks between meals are quite long, the athletes have time to get very hungry during this time, because they have much faster metabolic processes. Feeling of hunger makes the athlete's body eat energy reserves that are always in the athlete's body.

At these moments, the body begins the secretion of the hormone cortisol, which begins to burn muscles, in the face of decreasing energy potential of the body.

In addition, he begins to burn carbohydrates stored in the liver and muscles, and this cannot be allowed, since the muscle mass that the athlete is trying to build up during training is lost. The level of glycogen is also reduced, which is an indicator of readiness for the next training. The higher the level of glycogen in the liver and muscles, the greater the endurance of the athlete and the greater his performance. In this case, the athlete needs to eat about 6 times a day, but in smaller portions. Due to the reduced time between meals, the athlete’s body is constantly fed with glucose, which comes from the intestines. At the same time, the body does not touch glucose stores and does not produce cortisol. But this is just one plus of this approach to the nutrition of athletes.

Nutrition according to this scheme accelerates the metabolic process, which also leads to accelerated muscle growth. There is another, very important plus of frequent nutrition: amino acids constantly nourish the muscles, ensuring their growth. The constant presence of amino acids in the blood makes the athlete’s body more resistant to various negative external factors. Naturally, stable immunity contributes to more effective and high-quality training.

What is proper nutrition for gaining muscle mass ">

The term “proper nutrition” for an athlete means eating only those products that contribute to the growth of muscle tissue. But the rest of the products, which are of little use, it is better to exclude from the diet. Such products include soda, sweet foods, pastries, as well as harmful, fatty and fried foods. By proper nutrition, as a rule, they mean nutrition from natural ingredients. Bodybuilders mainly eat foods from markets where they purchase fresh meat, fish, greens, vegetables and fruits.

Food purchased in the markets is really healthy because it has not undergone special treatments that strip foods of vitamins and minerals. In addition, they do not fry foods, but cook them steamed, grilled, etc., without adding animal fats.

Can I eat at McDonalds ">

Of course, you can visit McDonald's, but it is not advisable to eat food cooked in it, especially if you are overweight. For thin athletes, you can replace one meal at McDonald's out of six. If you eat a couple of hamburgers, you can replenish the body with 25 g of protein and 66 g of carbohydrates. The indicator is not bad, but it is better to refuse the use of fried potatoes, cocktails, ice cream and pies, since in addition to harm it will not bring anything good.

How much protein to eat per day ">

Protein is the building foundation without which it is impossible to build muscle. Many people think that protein accelerates muscle growth. Hormones such as testosterone, growth hormone and insulin are responsible for muscle building. But this is provided that the body has a sufficient amount of protein. If the body feels its lack, then muscle building will stop. Protein is taken at 2 grams per kilogram of athlete's weight. Gradually, the norm can be raised to 2.5 grams. With a weight of about 90 kg, you need to use about 200 grams of protein per day, if not more. This amount is best distributed on 6 meals.

Which protein is better "> What is the concept of" good "fats

Fats are considered the main source of replenishment of the human body with energy, so they should not be afraid. One gram of fat contains up to 9 calories, which is two times more than in carbohydrates. It is generally accepted, especially recently, that good fats are vegetable fats, and bad fats are animals. In fact, this is not so, since man also needs animal fats, since they serve as a source for the secretion of testosterone and other, equally important hormones.

As a rule, vegetarians have low muscle tone and low sexual activity. This is due to the lack of testosterone in their body associated with the exclusion of animal origin from the diet. Basically, fats do not harm the human body if a person consumes them in moderation. For the normal growth of the body mass of a bodybuilder, he needs to consume food products of both plant and animal origin. In addition, he needs to consume fish oil containing fatty acids of the Omega 3 family, but not more than 30% of the total daily diet.

What you need to eat before training ">

Bodybuilding involves a mandatory meal before training. Somewhere, 1.5-2 hours before its start, you just need to eat. You can eat chicken, beef or fish with boiled potatoes, rice or oatmeal. Half an hour before training, a cocktail containing whey protein (20 g) and carbohydrates (40 g) is drunk. This approach to nutrition will allow for more effective training and build muscle.

What should be consumed after training "> Is it necessary to drink water and how much?

Since the human body consists mainly of water, without it no processes take place in the body, including muscle growth, since they also need fluid to build up. Often, dehydration is hidden. To find out, you need to drink 3 cups of water and monitor your condition. If everything is in order, then in half an hour you will have to go to the toilet. Otherwise, you should think about it, since the lack of urge to the toilet indicates the presence of a disease. 3.5 liters of fluid per day for a bodybuilder is the norm.

As a rule, liquid allows you to flush out toxins from the body on time, as well as nourish muscle tissue. When an athlete feels a sense of thirst, then it must be satisfied with excess. If you drink 1 glass and your thirst disappears, it is better to drink 2 glasses the next time.

Is it possible to violate a sports diet ">