Aminostar

Therefore, the diet should promote muscle growth and their shaping as well as their regeneration. Muscles grow only when they are overloaded during the training, for which you need a sufficient amount of energy, concentration as well as explosiveness. Moreover, based on the two preparatory periods, competitive bodybuilding nutrition is divided into a volume and shape phase. To promote the muscle growth, we have to provide energy (gainers, volumizers) and building substances in the form of amino acids and proteins about an hour before the training. When the body does not have enough proteins (at least 1.7 g of proteins/kg of weight), it lacks the basic building substances necessary for regeneration as well as growth of the muscular tissue. The same applies to energy needed for the training and for the muscle growth. When you multiply the body weight by coefficient 37.8, you will get the value of the minimal daily consumption of energy which should suffice for maintaining the body weight (a bodybuilder weighing 68 kg should consume at least 2560 kcal a day). However, to make the muscle mass grow you need to add additional 500 kcal which means you need to consume more than 3000 kcal of energy a day. You should eat 6 times a day as it stimulates the muscle metabolism and muscles grow in proportion with the training. Saccharides with slower absorbability are excellent as a continuous source of energy. In practice, it means you should consume 50-100 grams of these saccharides before and after the training with the help of supplements (gainers, volumizers, bars). Muscles can be also prepared and energized before the training by arginine (expanding blood vessels), creatine (see special products) and performance stimulants such as caffeine (see energy and regeneration) and others. The body is supplied with water during the training (see energy and regeneration) and after the training, we should take energy in a form of a quickly absorbed saccharide drink (gainers, volumizers) and amino acids (within ½ h after the training) and then proteins in the form of a protein drink. Supplementation is also necessary before the night rest when we want to slow down the natural “degradation” phase at night, when we do not take food, and to support anabolic processes leading to maintenance and growth of muscles (CLA, ZMA, HMB, SRH - see special products and weight reduction). Therefore, you should supply your body by “slow” proteins before you go to bed while it is appropriate to take quality saccharide-protein combinations in the morning (see gainers, volumizers) with amino acids. In bodybuilding, it is also necessary to take care of your joints by appropriate joint nourishment, to take care continuously of a proper proportion of active muscle mass and fat mass with the help of burners (see weight reduction), to stimulate anabolic processes (see special products) and to eliminate the oxidation stress (see vitamins and minerals) decreasing the muscle gains which intensify catabolism. Large muscles mean fast metabolism, i.e. fast discharge of bodily energy reserves. Therefore, it is necessary to supply the muscles and liver with glycogen at least every three hours, e.g. energy snacks in the form of energy bars. The increased intake of proteins represents increased burden on kidneys which can be supported by an appropriate drinking regime and detoxication preparations (see energy and regeneration, vitamins and minerals). Consumption of food in bodybuilding is a requirement but not the main stimulant of muscle growth – training is. In bodybuilding, there is no place for illegal hormonal stimulants of muscle growth which destroy the efficiency of training by their indisputable side-effects damaging the health of the athlete and consequently expelling such an athlete from the group of mentally and physically balanced sportspeople who follow the standards of sports ethics.