DIET

The basic nutritional ingredients in the food are proteins, carbohydrates, fats, vitamins, minerals, water and dietary fibre. No food has all the ingredients, so a varied and well-balanced diet is advised.

PROTEINS

Proteins are made of amino acids connected in polypeptide chains. There are about 20 amino acids, of which the most important for muscle growth are glutamine, isoleucine, leucine and valine.

Protein quality is also defined by the concept of biological availability (BV). Biological availability tells us how much protein the body can build from 100g of protein consumed in food. The best foods are on the scale as close as possible to the number 100, such as eggs (94-97), fish (94), hard cheeses (84), oats (88), brown rice (88), and wheat germ (89). These are the best foods for bodybuilders and people who want to build muscle mass.

Bodybuilders should consume about 2g of protein per kilogram of body weight, divided into six smaller meals during the day every three hours. One gram of protein has 4 calories.

CARBOHYDRATES

Carbohydrates are the primary source of energy in the body. There are simple (cakes, dextrose, white sugar) and complex carbohydrates (brown rice, barley, oats, oatmeal, brown dough, buckwheat…). It is recommended that there should be as many complex carbohydrates as possible in the bodybuilder’s diet. In the phase of building lean muscle mass, we consume about 55% carbohydrates, 30% protein and 15% fat. One gram of carbohydrates, as well as protein, has 4 calories.

FATS

Fats are a reserve source of energy and are the most caloric. One gram of fat has 9 calories. Fats in the diet should not be feared, but they should be distinguished. Saturated fats found in hamburgers and fries should definitely be avoided.

Unsaturated fats found in cold-pressed oils (olive, sesame, pumpkin, hemp oil) are useful in nutrition and should be included in 15% of total caloric intake.

VITAMINS

Vitamins are needed by the body for the exchange of substances in the body, the functioning of the nerves, the building of blood and other functions necessary to maintain life.

The most famous are B complex vitamins because they help the incorporation of proteins into muscles and antioxidants (A, C, E) are important for the body’s immunity.

MINERALS

The importance of minerals in the body is during the exchange of substances and they participate in all body functions. Minerals cannot be produced by the body on their own, so they must be ingested daily with food.

The most important minerals are sodium, potassium, calcium and magnesium, also known as electrolytes. For all athletes who do very intense training, it is recommended to drink electrolyte drinks during training to prevent muscle cramps and compensate for lost fluids.

WATER

FIBERS

Fibres are indigestible components of food. They cannot be broken down by the body’s enzymes and do not contain any nutrients or micronutrients. Fibre is important for the better functioning of the digestive system, and at least 25-30g of fibre should be consumed daily. Foods rich in fibre are all whole grains (brown rice, barley, oats, rye, buckwheat) as well as legumes (beans, lentils, chickpeas, soybeans).

DIET

DIET

PROTEINS

CARBOHYDRATES

FATS

VITAMINS

MINERALS

WATER

FIBERS

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