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Regardless of whether you are planning to lose or, on the contrary, gain weight, the issue of nutrition remains the main issue. When exercising, it is easy to overdo it and leave the body without essential nutrients. We figure out what and how to eat, so as not to harm.
“The success of every athlete is based not only on good genes, well-built training methodology or enviable willpower, but also on proper nutrition,” says Dmitry Shumilov, founder of the fitgympro fitness school, world champion, holder of three powerlifting titles. – Those who think that it is enough to visit the fitness room several times a week to get into the desired shape are mistaken. A healthy athletic body is about daily work on yourself, including when building a diet during training. With proper nutrition, energy is evenly distributed throughout the day, and at night, you get the reward in the form of sound sleep. “
Those looking to build muscle should keep an eye on protein intake. It is the main building material, accounting for about 20% of body weight. Protein can be obtained from foods such as lean meat, milk, kefir, low-fat cottage cheese, eggs, and legumes. The minimum that women should consume is 90-100 grams of protein per day, men – 130-200 grams, based on physical activity. Carbohydrates are also extremely important for athletes as they provide the body with the glucose it needs for energy. Some of the glucose is stored in the muscles and liver and is used during exercise to maintain a balanced blood sugar level. If it is not enough, you will feel weak and quickly overwork, which will negatively affect the quality of sports. Complex carbohydrates that are good for the body are found in cereals, pasta, vegetables, and whole grain breads. But simple carbohydrates, which are saturated with sweets and pastries, should be excluded from the diet. And do not forget to drink plenty of water: lack of it will have a detrimental effect on your health.
“As a champion and fitness trainer, I can say that the main thing in preparing for a competition is recovery after training. Any overwork is stress for the body, so I pay great attention to such simple things as sleep, proper nutrition, and of course – continues Dmitry Shumilov. – Vitamins do not directly serve as material for muscle growth and energy production, but the secret is that they accelerate metabolic processes in the body, including hormonal ones, support protein synthesis and energy metabolism. When designing programs for doing strength sports, be it bodybuilding or regular workouts in the fitness room, I always draw the attention of students that sports nutrition with amino acids and protein shakes is not a panacea for all ills. The daily diet should include cereals, vegetables, meat and be sure containing the daily requirement. Because an excess of vitamins is just as dangerous as a lack of them, ”says Dmitry Shumilov.
What vitamins should you pay attention to during physical activity?
Vitamin A especially important for bodybuilders, as it takes an active part in the process of creating new muscle cells. A deficiency can nullify post-workout recovery. Vitamin A affects not only muscle density and volume, but also the athlete’s potential for high-intensity, energy-intensive workouts.
thanks vitamin D the body absorbs calcium and phosphorus – two trace elements that are essential for muscle contraction. Lack of this vitamin leads to a decrease in strength endurance.
“Increased doses vitamin E are widely used in modern sports during periods of percussion training, says Dmitry Shumilov. – This is due to its ability to regulate muscle activity, preventing fatigue. At the same time, vitamin E acts as an important regulator of protein metabolism in muscles and affects the normal functioning of the gonads. Those, in turn, continuously provide the bodybuilder with the most important hormone – testosterone. “
Vitamin C Is the “king” of muscle mass. It is on him that the assimilation of food protein and the further synthesis of new protein structures, in particular in muscles, depend. However, it should be taken with caution. Excessive intake of vitamin C from food can block its own production. If the body lacks thiamine, the carbohydrates eaten are not absorbed. Moreover, toxic products of intermediate metabolism of carbohydrates – lactic and pyruvic acids – accumulate. Between muscle volume and absorption vitamin B2 scientists have noted a strong connection. This is explained by the participation of riboflavin in protein metabolism. Studies have shown that engaging in any kind of sport causes an increased consumption of vitamin B2. Also, athletes have a great need for pyridoxine, since it participates in all processes of growth of protein tissues, and especially in muscles, and biotin plays a huge role in the metabolism of amino acids and in the processes that provide muscles with energy. Often it is a biotin deficiency that is the reason for the slow growth of muscle mass.
“According to a number of nutritionists, the consumption of white bread, especially yeast bread, impairs the absorption of vitamin B12… Its main importance lies in the fact that it directly affects muscle growth, since it is involved in the processes of protein metabolism and the synthesis of amino acids. In addition, it activates energy exchange in the body, ”says Dmitry Shumilov.
Strength training increases the consumption of vitamins, so the need for them increases. Most are not synthesized in the body, but they must enter it daily and in the required amount. “When choosing vitamin and mineral complexes, I recommend trusting only bought in a pharmacy, advises Dmitry Shumilov. – If you do not talk about the period of each athlete before the competition, when only vitamins in very high dosages are used, then for myself and my students I chose Duovit for men and Duovit for women. This complex contains all the necessary vitamins described above, and the dosages in it are specially selected for men and women. Most importantly, does not contain sugar – which I always draw the attention of the fair sex, striving for an ideal figure. These vitamins help you recover from workouts and stay in good shape. “
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