Now I am going to explain on example what athletes should eat, whose goal is muscle mass buildup. This process is almost continuous and it’s worth noting that to eat on time is the foundation of muscle buildup. Researches show that the number of meals per day should not be less than five, if you really want to progress.
Below is given an example what time you should eat and what products are the most valuable for bodybuilders:
- 08.30 – 1st meal: 4-5 whole eggs (in any form), 1 potato, black bread and vegetables or a plate of porridge. At night, the blood sugar concentration reduces gradually. If the athlete does not take meal
on time to restore blood glucose level, muscles begin to convert glycogen into glucose. It is inadmissible, because glycogen is required for to supply the muscle buildup. - 11.00 – 2nd meal: 200-250 gr. of chicken, rice, vegetables, black bread.
- 14.00 – 3rd meal: 250 gr. of red fish, buckwheat.
- 17.00 – 4th meal: 200 gr. of beef or turkey, pasta and vegetables.
- 20.00 – 5th meal: 200-250 gr. of low-fat cottage cheese with milk, yogurt or kefir.
- 23.00 – 6th meal: 100-150 gr. of chicken, vegetable salad, white bread.
This example is not obligatory. Only the interval between meals should be 2.5-3 hours. All product and amounts may be replaced by other, more suitable for you. Avoid semi-prepared foods (meat dumplings, sausages, etc), otherwise the quality of the weight gain may be doubtful. Moreover, with such food is generally difficult to provide the body with all necessary nutrients. People with excess body fat should never eat semi-prepared foods as fried potatoes and pork.
Foundation of well-balance diet is a protein dietary food. If you have a good metabolism then you may use any bulking foods reach in protein and carbohydrates. If you have excess fat, then you just need to adjust to the proper protein nutrition. Such food as chicken, rice, buckwheat, vegetables, eggs, low-fat cottage cheese should be your menu for a long time. Only in this case you may gain muscle weight and lose fat.
What about the numerous supplements (protein mixture, creatine, amino acids, etc.) that sell at the numerous stores? Always assess the real needs of your body. Our body needs only proteins, carbohydrates, fats, vitamins and minerals. You will never replace the natural products with chemical powders or pills. You may only supplement your diet with protein or protein-carbohydrate mixtures, as well as amino acids, minerals and vitamins.
If you have excess fat and your goal is to increase muscle mass along with fat utilization, it is recommended to take whey protein mixture. It may be taken, when you do not have enough time to eat or in the evening, instead of dinner. In addition, mixtures containing carbohydrates are not recommended. If you do not have problems with excess weight, the best option to add to your diet is a protein-carbohydrate mixture. It may be taken to substitute a meal (breakfast and meal before or after a workout).
Moreover, taking vitamins is another important point. “Vita” in means “life”. Vitamins play very important role in the metabolic processes. Even with a healthy well-balances diet, any organism suffers lack of vitamins not only in the spring, as many think, but all year round. Taking vitamins helps your body to feel more energetic. In addition, it improves well-being and provides immune system to work better, which is especially important while taking steroids.
Using amino acid is also important. Amino acids speed up the synthesis of the body’s proteins, which in turn are used for muscle building. Amino acids contain in eggs, meat and dairy products.
Eventually it becomes clear that the most essential and most important condition for progress while taking steroids is healthy well-balanced diet with the correct regimen. No one powder will replace
natural products, but may serve only as a good addition to the diet.
