The secret to having beautiful muscles, they are proteins. Meat, eggs, cheese. Where to find these essential components in the athlete's diet?
'To increase muscle mass, it must increase its intake of proteins' explains Dr. Marie-France Oprendek, a nutritionist at the INSEP. ' We consume on average 0.8 g per kilo and per day (48 g / day for a 60 kg woman). When this consumption is less than our needs, the Agency then draws on its own reserves, and muscle mass background ' she stresses.
Vary the origin of proteins
athlete's diet ' proteins contain amino acids, essential to our Organization. There are eight essential that we do not make, and if it lacks one of the eight, it is any machine that is disturbed. Animal proteins are very good qualities and used directly for building muscle, while most plant proteins are deficient in one or two essential amino acids. That is why it is very important to vary his diet and consume at least two servings of proteins from different backgrounds every day ' says the doctor.
The consumption of proteins associated with a sporting activity allows to increase muscle mass and decrease fat mass. But so that the muscles can integrate them, it is important to consume carbohydrates (starches, bread) during the same meal. The energy produced will thus the digestion of proteins, and the functioning of muscles and will not be stored.
Programe:
Should raw for breakfast
how many eggs I eat protein per day? Generally, the French consume more protein as they should. To be precise, they consume even at least 35% more in have need.
A passionate sportsman of bodybuilding had told me swallow 15 eggs per day. Although eggs contain proteins of good quality, there is no interest in consuming the same food all day.
Over our discussion, I noticed that in addition to that, a large majority of eggs consumed was raw way, in a shaker at breakfast.
When you know that more than half of the egg is not digested if you consume raw, does reflect on the event that is imposed every morning this sportsman... In addition, eggs provide an interesting amount of protein, but almost as many lipids (concentrated in yellow). Attention therefore to the caloric intake.
2.5 g of protein per day per kg
the amount of protein to be made must be proportional to the weight of the athlete. It should in no case exceed 2,5 g of protein per day per kilo (approximately 200 g of protein for an athlete of 80 kg) and over a short period, not exceeding a few months to a year.
No scientific evidence from reliable studies justifies the intakes for a gain of muscle mass. Most importantly, beyond the extra calories they represent that may cause weight gain, it may trigger major dysfunctions of the body.
It is important to be followed by a specialist in sports nutrition to avoid ca.
Kidney is particularly targeted. This is a body which, if it suffers damage, will be in the majority of cases affected irreversibly. If you eat far too much protein over a long period, you may create significant damage to your kidneys. And once the analysis will reveal, it will be too late to catch evil already.
Add to this the blood environment, inter alia, acidification due to degradation of the protein in excess, cause inflammation, tendonitis, injuries to repeat...
Beyond the amount of protein consumed, it is important to also focus on the moment at which you must consume. If a regular intake is recommended throughout the day, there is a moment for a better reconstruction of your muscle fibers.
the end of training
This time is immediately after your workout. Your body produces from the judgment of the effort a significant amount of insulin and growth hormone, which must work to repair damage caused in your muscles. Nature is well done! But in order to make the best, the ideal would be to immediately bring him the items she needs.
And what she needs immediately, are good quality proteins, and carbohydrates, which will allow a better muscle reconstruction. You can pamper yourself with a small sandwich of white bread and ham. You may be prefer a bowl of milk with a bit of chocolate or a bowl of curd cheese with muesli.
A period of less than a half hour after exercise is ideal.
Some athletes eat seven, eight times a day
With regard to the number of meals you can find athletes eating up to seven or eight times a day, some rising even at night to not spend more than 5 or 6 h without input.
It is interesting to split its food outlets to get a better absorption of food, but it is not useful, unless you are at a very high level of practice and with very important needs, to make more than 3 meals and 2 snacks per day.
Finally, it is important to remember that you must estimate your spontaneous consumption before taking a supplement or nutrient (protein, minerals, vitamins,...)
Vitamins also have a dosage
in addition, the dosages are finely calculated, studied, and it is important to know that all vitamins and other important elements for the proper functioning of the body have a daily dose should not exceed.
Sometimes, edit just the affected food quality or timing of their consumption may be sufficient to obtain the desired results. Do not forget that taking muscle mass requires an appropriate diet but also and of course muscle solicitation as a result.
It is essential to apply to a graduate coach who will provide you with a program based on your opportunities, your level and your objective.
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