![]() A higher protein diet ensures you have more than enough to go around and shifts your body into an anabolic mode, one that builds tissues rather than breaking them down. Your body also looks to proteins to supply amino acids for producing hormones like insulin and human growth hormone, which can further drain protein reserves. When intense weightlifting breaks down muscle protein synthesis provides the proteins needed to repair that muscle and spur it to grow bigger.Ģ. Proteins deliver the amino acids that form the building blocks of muscle. Making sure you’re eating enough protein is of paramount importance for two reasons:ġ. And the composition of what you eat before and after you stress that muscle can mean the difference between building up the muscle or destroying it. The actual process of growing muscle, when cells rush in to rebuild your torn-down muscle fibers, happens not in the gym but after your workout, when you rest. ![]() He gravitated toward sugary processed junk. Then he took a hard look at his crappy diet: He ate like a bird. A former skinny athlete, he was a self-described “hard gainer,” frustrated by his inability to grow bigger and stronger and run faster. ![]() Your diet needs to be strategically choreographed to accelerate the repair-and-grow process that follows that strenuous workout session you’re so proud of. In short, it’s time to master the soft art of building hard muscle- meal time. If the fat isn’t there, it’s going to affect energy levels and overall health.” If the carbs aren’t there, you’re going to feel sluggish. “If the protein isn’t there, it’s not going to help your muscles grow. “Nutrition is the cornerstone in building lean muscle,” says nutritionist and exercise physiologist Jim White, R.D. Are you getting enough protein and calories? Are you supporting your endocrine system properly? Are you getting quality sleep? Tweaking these crucial variables will result in the kind of muscle that fills out a T-shirt-and then some. During the off-season the diet should be slightly hyperenergetic (approximately 15% increase in energy intake) and during the pre-contest phase the diet should be hypoenergetic (approximately 15% decrease in energy intake).But now let’s focus on the other stuff. In summary, the composition of diets for body builders should be 55-60% carbohydrate, 25-30% protein and 15-20% of fat, for both the off-season and pre-contest phases. The optimal rate of carbohydrate ingested immediately after a training session should be 1.2 g/kg/hour at 30-minute intervals for 4 hours and the carbohydrate should be of high glycaemic index. Consumption of protein/amino acids and carbohydrate immediately before and after training sessions may augment protein synthesis, muscle glycogen resynthesis and reduce protein degradation. Thus, we suggest dietary fats comprise 15-20% of the body builders' off-season and pre-contest diets. Excess dietary saturated fat can exacerbate coronary artery disease however, low-fat diets result in a reduction in circulating testosterone. In both the off-season and pre-contest phases, adequate dietary carbohydrate should be ingested (55-60% of total energy intake) so that training intensity can be maintained. The higher protein intake will also provide a relatively large thermic effect that may aid in reducing body fat. There is evidence that a relatively high protein intake (approximately 30% of energy intake) will reduce lean mass loss relative to a lower protein intake (approximately 15% of energy intake) during energy restriction. Furthermore, during the pre-contest phase, protein intake must be adequate to maintain muscle mass. ![]() During the pre-contest phase, the bodybuilder should be in negative energy balance so that body fat can be oxidised. For 6-12 weeks prior to competition, body builders attempt to retain muscle mass and reduce body fat to very low levels. Additionally, during the off-season, adequate protein must be available to provide amino acids for protein synthesis. During the off-season, it is advantageous for the bodybuilder to be in positive energy balance so that extra energy is available for muscle anabolism. Body builders attempt to increase muscle mass during the off-season (no competitive events), which may be the great majority of the year. The purpose of this review is to evaluate the literature and provide recommendations regarding macronutrient intake during both 'off-season' and 'pre-contest' phases. ![]() In this respect, increased muscle size and definition are critical elements of success. Participants in the sport of bodybuilding are judged by appearance rather than performance. ![]()
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