Based bodybuilding (English: Bodybuilding) mainly to amplify the muscles of the body phenomenon Kaadilat chest, back, arms, shoulders, legs, and are competing in this sport on the basis of the magnitude of muscle, visibility, and detailed, and kills practitioners sport specific exercises to fatigue and muscle stretching , and also benefit from food in the rebuilding of the muscle and amplified.
Practitioners need bodybuilding food dramatically, as it is an important factor to inflate the muscles as well as exercises, and without it is difficult to inflate the muscles of the body, where the muscles of the human body is made up of packages containing muscle fibers.
Bodybuilder needs Alojsm protein is essential, and must include this nutrient in large quantities of food in the diet; because protein is very important in the rebuilding of tissue in the body. In addition to protein , it also needs carbohydrates, unsaturated fats, vitamins, and each of these nutrients own interest to improve the shape of the body and inflate his muscles.
Protein is the first food item that needs bodybuilder, it is necessary to rebuild muscle tissue after Ajhadha exercises . There is a daily requirement of protein for the bodybuilder, and in the case did not get this amount will not muscle inflation, but demolished if the protein intake is very low. can bodybuilder to get protein from two main sources: food, industrial products and protein as a dietary supplement.
There is food in the protein at high rates in the meat, fish, milk products, and the best foods that contain protein:
- Chicken (especially chicken breast).
- Red meat cow things like, calf, and the Lamb.
- the milk.
- Cheese (Kjbnh cottage).
Industrial protein is usually derived from food primarily, and the most prominent of which foods derived protein whey.
Players used bodybuilding trans fat ( in English: Monounsaturated Fats) in order to reduce weight, as fat intake is saturated and make it the main source of energy instead of carbohydrates leads to the burning of fat stored in the body, adding that unsaturated fats have many health benefits, they are very useful for the heart and blood circulation, it also regulates blood sugar. There are unsaturated fats in the following foods:
- Oils (that are not fried) such as olive oil .
Preferably players bodybuilding with carbohydrate intake Galayseme index ( in English: Glycemic Index) is low, as such carbohydrates are the least Acassapa weight; due to the high speed digest. The carbohydrates stimulate the secretion of insulin in the blood, increases the muscle absorption of nutrients , and thus increasing the usefulness of the muscle of the food, then amplified faster. It is useful sources of carbohydrates for bodybuilders:
- sweet potato.
- Brown rice.
- Beans .
Vitamins and Minerals
Exploits the players bodybuilding benefits of multivitamins and minerals, given the cumbersome exercises that they practice, and lead to injuries in various body organs, introduces players bodybuilding minerals and vitamins , especially vitamin D within the food Hmyatem in order to accelerate the healing of these injuries, and an example of the injuries of joints , injuries rupture muscle, In addition to being important for the immune system and the strength of bones and muscles. players bodybuilding from different types of vitamins and minerals benefit, the most important of calcium and vitamin D , potassium, zinc, and can be obtained from food or by products dietary supplements, and are found in abundance in the following foods:
The water is essential not only for bodybuilders, but for all, then everyone drink sufficient amounts of water per day to ensure a healthy body and healthy, since drinking plenty of water (in batches) helps to stimulate the metabolic processes in the body, also water provide the body with sufficient energy in the day, in addition , the water is essential to the cells of the body, which is necessary for the health of the brain.
Drink players bodybuilding large amounts of water, because it stimulates the metabolism, it helps to amplify the muscle, the only case that reduces players bodybuilding where from drinking water are in recent periods before the competition, so as to drying their body; which makes the muscle more prominent and visible disembarking to review theater.
Food programs for bodybuilders
Food programs for bodybuilders generally contain high levels of protein, in addition to containing sources of energy, but any diet program varies depending on the different desired goal, Flaab bodybuilder who wants to inflate his body needs to amounts of greater than those needed carbohydrates who wants blotting, As for the player who wants to perfect objects relieve weight and fat burning small amounts setting calls of carbohydrates, relatively high amounts of beneficial fats (such as oils and non – fried nuts).
Food program simple bodybuilding starts with breakfast with good proportions of carbohydrates (considered oats and milk is an example of good breakfast), protein (eggs boiled), and then a lunch containing chicken breast, that the exercise begins after lunch two hours , so as to extend the body with energy, and the food needs about 4 hours to digest, Visttia the body make use of the protein it contains this food after the completion of the exercise, as the meal is about to be digested completely, and prefer to drink scoop protein an industrial one after exercise MP Gluttonous, so as to feed the muscles of the body weary of the exercise, The meal after exercise is preferable to contain high amounts of protein (considered packet Sardines or just a good meal after exercise), and after this meal a final meal before bedtime contain protein slow absorption; so as to feed the muscle during sleep, and represent a cheese low – fat as a good example of such meals.
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