Effective training and nutrition are the two main elements for bodybuilders to obtain a perfect muscle shape and stronger muscle strength.

Compared with other exercise methods, strength training is more critical for nutritional needs. In the process of strength training, due to the strengthening of the muscle remodeling process, it is necessary to ensure not only a reasonable dietary intake but also certain special nutrients.
(1) Whey Protein
Some people think that whey is the most perfect protein. Adding whey protein to the diet has a very obvious effect on increasing muscle mass. Studies have shown that among all protein products, whey protein is the easiest protein to digest and absorb.
Strength training speeds up the consumption of sugar and fat, and at the same time increases the protein requirement. The daily protein requirement of a normal person is 2 grams of body weight, but for athletes and bodybuilders, it is much more than this amount. Supplement milk Albumen will satisfy your body’s needs.

  1. The source of whey protein The protein in milk contains about 80% casein and 20% is whey protein. There are five kinds of proteins in whey: β-lactoglobulin, the content of which is up to about 50%, followed by a-lactalbumin, about 25%, and the others are serum albumin (bovine serum albumin), immunoglobulin, and embryo-protein. Whey protein is easier to be digested and absorbed by babies, while casein is not easy to digest. In breast milk, whey contains 60% and casein contains 40%. Therefore, children who drink breast milk have softer stools and a smaller amount.
  2. The need of bodybuilders for whey protein For high-activity people and athletes engaged in various sports, protein needs to be added to make the intake exceed the current RDA amount. Whey protein concentrate is a very high-quality protein, which has a higher biological value (BV: the percentage of nitrogen in food that can be absorbed and retained by the body) than any other protein that has not been studied. This is why athletes consume milk The uniqueness of albumin concentrate. A good whey protein product is perfect and easy to add protein to the diet.
    Because whey protein has excellent physiological value and its biological value (BV value) is higher than that of eggs and beef, it is highly valued by bodybuilders.
    Also because of its advantage, we should pay more attention to the timing of use.
    The standard usage is: drink 1 to 2 servings (about 22 to 45 grams) of whey protein within 30 to 40 minutes after exercise.
  3. How to calculate how much protein you should use?
[Step 1] Convert your weight and weight in pounds = weight in kilograms ÷ 0454 (1 pound = 0.454 kg)
Weight in pounds × 10 = total protein requirement in muscle growth period Weight in pounds × 0.7 = total protein requirement in the muscle maintenance period
[Step 2] Calculate the number of nutritional supplements you should use. Contestant level: nutritional supplements account for about 60% of the total protein intake
The average person: nutritional supplements account for about 20~60% of total protein intake
Drinking after exercise is because the muscles that have been trained are congested and swelled to achieve the effect of where the training is. But for girls, don’t be nervous. If you want to train big muscles, you need to do heavy weight training to get bigger, and the right weight can modify the beautiful lines. Will I get fat after I stop practicing? Because the calorie demand and consumption are reduced at this time, it is OK to reduce the intake. Therefore, instead of eating a bowl of instant noodles after exercise, it is better to drink a cup of whey protein, which is practical and unburdened, whether it is supplemented alone or used in combination with other products, it has good results.
(1) Pure whey protein is low in calories and can be used for repairing, growing, modifying muscle groups, and controlling calories. It can also help promote GF-1, help your body burn fat, and increase lean muscle tissue.
(2) After exercise with whey protein and creatine, increase the use of muscle tissue and quickly eliminate fatigue.
(3) Whey protein plus weight gain formula increases the total protein content, gains weight, and builds muscle.
(4) The secret weapon of whey protein plus soy protein is to modify the lines and maintain the muscle group. It is a special formula before the game.

(Two) Creatine
Creatine is a natural nutrient that exists in the human body and consists of three essential amino acids; Arginine,
It is composed of Glycine and Methionine. Creatine is the source of energy for explosive force movements. It can increase strength, regenerate ATP (adenosine triphosphate), and keep -B muscle fibers in water, achieving the purpose of muscle gain. To achieve the best results, women should add 5 grams after exercise, and men should add 7-10 grams.

  • Basic functions of creatine
    (1) Increase the water content of muscle cells When you first start using creatine, you will obviously feel that the muscles have become larger and stronger. This is because creatine causes the muscle cells of the human body to store a larger amount of water; and when all muscle cells absorb a larger amount of water to increase their volume, the muscles will naturally become fuller and more visible.
    (2) Help muscle cells store energy. The muscle fibers of the human body contain two different forms of creatine: unbound creatine and creatine phosphate with phosphate roots, and creatine phosphate accounts for about two-thirds of the total. The content of creatine. When muscles contract to produce movement, the body uses a compound called ATP as its energy source.
    The muscle cells of the human body can only provide the ATP energy required for rapid contraction in less than ten seconds. More ATP must be produced to maintain continuous movement. At this time, the creatine phosphate stored in the muscles will sacrifice itself. Phosphate causes ATP to be synthesized again. Therefore, if there is more creatine in the muscles, the muscles have greater potential strength to be used. In addition, the supplementation of creatine can also help tired muscle cells to rejuvenate. The reason is that when the ATP energy in the muscles is exhausted, the body also It activates another ATP production system (glycolysis) to produce lactic acid (Lactic acid).
    When the body exercises intensely, the production of a large amount of lactic acid will make the muscles feel sore and tired; at this time, if more creatine phosphate can be stored in the muscles to provide ATP, the body will reduce the production of lactic acid and reduce the fatigue of muscle cells. , So that we can exercise longer and more explosive.
    (3) Increasing the intake of protein production and synthesis of creatine can make the body use more protein to build muscle.
    The two protein structures in muscles: actin and myosin are the most important components that make muscle fibers contract and produce movement. Therefore, if sufficient creatine can be added to reduce the energy consumption of protein and synthesize more actin and myosin cells, the muscles will naturally become stronger and more powerful.
  • The effect of creatine on muscle growth, body weight and muscle strength. In 1995, Earnest et al. took 8 men as experimental subjects, and gave 20 grams of oral creatine a day with one month of strength training.
    The results of the study found that the average weight of the subjects increased by about 1.7 kg, of which 1.6 kg was the lean body mass (ean body mass); in addition, in terms of the maximum benchpress, the subjects could increase the bench press weight by about 8 kg on average. Yes, in the same year, Balsom et al. also took 7 men as subjects and gave 20 grams of creatine supplements a day, and then measured their physical performance and muscle growth after 6 days.
    The results of the experiment found that the concentration of creatine in the muscles of the subjects increased by about 53%, the accumulation of lactic acid after exercise decreased by 41%, and the contraction strength of the ankle also increased in terms of exercise performance. It is worth noting that after 6 days, all subjects gained about 1.1 kg of body weight. From these two experiments, it can be found that oral creatine combined with exercise training can not only increase the strength of our muscles, but also may have a good effect in gaining muscle and weight.
  • The recommended amount of creatine supplementation The research on the recommended intake of creatine can be traced back to 1990. In 1992, Dr. Harris’s study on creatine overload found that if only 1 gram of creatine is supplemented a day, the content of creatine in the body does not increase for people who are just starting to supplement creatine. On the contrary, supplementing a large amount of creatine (4 times a day, 5 grams each time) in the initial period can greatly increase the content of creatine in muscle fibers.
    Another experiment conducted by Dr. Balsom showed that if 0.3 grams of creatine per kilogram of body weight was supplemented in the first 6 days, for a 70 kilogram person, about 21 grams of creatine per day would be consumed during this period. Most of it is absorbed by the body (the so-called creatine overload period); but after this period, the creatine in the body will maintain a certain concentration and creatine waste products (creatinine) will gradually appear, so after that, only the consumed creatine needs to be supplemented That’s it (creatine maintenance period).
    This principle is like a newly-purchased car. The fuel tank is usually filled up at the beginning, and if the gasoline is consumed by driving in the future, the consumed gasoline can be refilled.
    However, the creatine load of each person is different from the difference in personal weight, muscle content, and exercise intensity, just like a car has different cc number, cylinder number and driving frequency, so its gasoline consumption is also different. same. Therefore, you can use the recommended amounts listed in the table below to calculate your creatine intake.
    Exercise intensity classification and creatine supplementation during the overload period and creatine supplementation during the maintenance period 4 Creatine supplements should pay attention to the problem Creatine Monohydrate is a fine white powder that resembles sugar cubes, and has no special smell or taste. .
    Because creatine itself has the effect of adsorbing water, it is generally recommended to use creatine with beverages. According to many studies, the absorption of creatine, if used together with glucose, will increase a lot (glucose will promote the secretion of human insulin and then bring creatine into muscle cells for storage), so it is rich in glucose or fructose and many others. Nutrient fruit juice or vegetable juice will be a good choice. However, are all juices suitable?
    In theory, citrus juices (such as orange juice, grapefruit juice, etc.) should be avoided as much as possible, because their acidity and alkalinity enter the body, and too much acid seems to destroy the composition of creatine or promote the excretion of creatine from the body.
    In addition, beverages or pills with too much caffeine will reduce the energy reversal rate of creatine, so it is not recommended to consume creatine at the same time. As for some nutritional formulas that mix creatine with high protein/high carbohydrates in the market, will their absorption be compromised?
    In principle, the absorption of pure creatine plus fruit juice is slightly lower than that of pure creatine plus juice, but for people with more sensitive stomachs, it is a good way to use such compound formula products to reduce discomfort.
    It is generally recommended that the best time to use creatine is before or after exercise, but its meaning is slightly different. Pre-exercise intake can quickly re-load creatine and increase energy (ATP) during exercise, so it can increase muscle breakout. It is generally recommended that the best time to use creatine is before or after exercise, but its significance It’s a little different.
    Pre-exercise intake can quickly re-load (re-load) and increase energy (ATP) during exercise, so it can increase muscle explosive power and muscle endurance, thereby enhancing exercise performance or gravity training intensity. The post-exercise intake focuses on improving the recovery of muscles, and helps the most important protein absorption and construction within one hour after exercise.
    In short, when you are in the creatine maintenance period, it is best to choose to eat once before (or after) exercise or eat twice before and after exercise; if it is during the overload period, it is best to divide the daily amount into 4 times: each before and after exercise Once, after eating (2 meals), you can eat once again.

(3) Other special nutrition

  1. Glutamine This “conditionally needed” amino acid is only needed when the human body is under great stress.
    Glutamine provides energy for the immune system. Intensive training reduces glutamine in the muscles. In order to balance the effect of catabolism, 7~15 grams should be supplemented after training.
  2. Branched Chain Amino Acids (BCAA)
    These amino acids promote anabolism (muscle growth) in two special ways: the release of insulin and the stimulation of the release of growth hormone. The most important of the branched chain amino acids is leucine, the predecessor of ketoisocaproic acid (KC) and HMB. KC and HMB can increase muscle, reduce fat, and provide nutrition for the human body.
    Whey protein has a higher BCA content. 4~6 grams should be added after training.
  3. Fish oil is a special nutrient that prevents muscle loss. The stress of intense training, the consumption of saturated fat and simple sugars produce E2 (a catabolic hormone that accelerates the breakdown of proteins). The E1 produced by fish oil can inhibit E2 and stimulate the production of growth hormone, so that the body can process insulin more effectively. Suggested dosage: 4~6 capsules per day (1 gram per capsule).
  4. Arginine, like glutamine, is only needed when the body is under great stress. Bodybuilders are often in this state, so they need to supplement arginine. Supplementing 10 to 20 grams before going to bed can increase the level of growth hormone in the body.
  5. Vitamin C is a powerful antioxidant that can absorb free radicals in the blood like a sponge. Suggested dosage: 2000 mg per day. Taking 1000 mg immediately after training can inhibit the catabolic hormone cortisol.
  6. Vitamin E is another powerful antioxidant. While protecting the cell membrane from oxidative damage, it can enhance the muscle’s ability to use insulin because the insulin receptor is on the cell membrane. Suggested dosage: 200~400 international units per day.

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