Bodybuilding: some nutrition tips

BODYBUILDING and nutrition

The goal of a bodybuilder's diet is to have more muscle and less fat. This can be achieved by naturally increasing the body's own anabolic hormones: insulin, testosterone and growth hormone (GH), without resorting to doping substances.

The basic anabolic diet provides a normal fat intake (15-20%), a low carbohydrate intake (50%) and a higher protein intake (30-35%) for 5 days a week. On the other two days, sugars are increased (60%) and protein is reduced (15-20%).

On the two carbohydrate-loading days, insulin secretion will be high enough to maximise muscle glycogen stores and the entry of amino acids into the cells. This effect will translate into a much greater training capacity and consequent muscle growth. Appetite on the 2 loading days should be greater. In any case, you should not gorge yourself, otherwise you risk building up more fat.

On the 5 low-carbohydrate days, all kinds of meat, eggs, cheese, butter, seed oil and extra virgin olive oil are fine, as are seasonings such as salt, pepper and vinegar. Sugar cravings can be eased with drinks containing artificial sweeteners. Vegetables are fine too, because they give a feeling of fullness and contain non-metabolisable carbohydrates (fibre). During this period, bread, pasta, pizza, rice, potatoes and sweets should be cut out or reduced as much as possible, keeping them for the two carbohydrate-loading days. During the low-carbohydrate period, fruit should be reduced but not cut out, favouring nuts and dried fruit. A useful plan for starting the anabolic diet is as follows:

• have a full preliminary medical check-up

• stop the carbohydrate loading if you start to feel bloated

• reduce sugar cravings with artificial sweeteners

• eat as varied a diet as possible

• eat when you are hungry, not by the clock

• don't cut out fats on the 2 carbohydrate-loading days

• to maximise energy, eat carbohydrates towards the end of the day.

This diet makes it possible to increase lean mass synthesis through training, minimising muscle loss and burning excess fat. When training is intense, you should sleep at least 9-10 hours a day, e.g. 8 hours at night and 1-2 hours in the afternoon. Alcohol should be consumed in moderation: no more than 2 beers or 2 glasses of wine a day.

Spirits should be avoided altogether.

Training is the most powerful anabolic agent for a bodybuilder, even though at the same time it can be catabolic. Training sessions of 45 minutes are advisable, using weights that are not too heavy, for sets of 6-20 repetitions at most, with short rest intervals. Aerobic training sessions such as running should be limited to no more than 1-2 hours a week.

Adding certain supplements can be helpful, bearing in mind, however, that they do not replace training and an appropriate lifestyle.

The first supplement to add is a complete multivitamin and mineral complex balanced according to the RDAs (e.g. MIVITOP).

The protein requirement for well-trained power athletes is 1.4-2 g/kg BM/day. As early as the 1960s, Hunter had shown that giving milk protein could increase the growth hormone response to physical work. To avoid filling up on meat and eggs, protein supplements based on highly concentrated protein isolates (e.g. MIRABOL) are very useful, to be taken throughout the day dissolved in milk or in a good fresh fruit salad.

Some free amino acids can usefully be added to the diet:

• Branched-chain amino acids (BCAA) Leucine Valine Isoleucine (e.g. VOLAMIN) to stimulate insulin secretion and recovery.
• Arginine (e.g. ARGIN) and ornithine alpha-ketoglutarate (e.g. SOMATRON) to increase growth hormone (GH) secretion and help eliminate waste products from protein metabolism.
• Glutamine (e.g. GLUTAMASS) to prevent overtraining syndromes characterised by fatigability, loss of appetite and weight loss.
• L-carnitine (e.g. MEGAVIS), essential for obtaining energy from the fats metabolised during exercise.
• Creatine monohydrate (e.g. CREATYL or CREATYL POWDER) increases cellular phosphagen reserves by 20-30% and consequently the bioavailability of ATP, with 2 important results:

1. increased power
2. increased mass

• Omega-3 EPA/DHA oils (e.g. SUPER w-3) have anti-inflammatory properties, useful for joints subjected to heavy strain such as those of a bodybuilder. They are also able to modulate lipid metabolism, reducing cardiovascular risk. Omega-3s can also be obtained by eating more sea fish. E.g. 100 g of salmon provides 1400 mg of omega-3

 

Watch the video of bodybuilder Carmelo Militello