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The passion for body-building has always had a wide spread especially in recent decades. Usually the bodybuilder has in mind some models to reach and identifies them, often, by leafing through the specialized magazines. The passion for this sport can have various degrees, in fact, it ranges from the search for a moderate physical shape for both men and women with the aim of having a beautiful body to show on the beach up to the search for a competitor’s physical structure. The latter obviously requires great commitment and dedication, in fact 1 or 2 hours in the gym two or three times a week are not enough. In fact, a daily workout is necessary and, as a close friend of mine who is passionate about bodybuilding said, 60% of the results are based on an appropriate diet.

So he confided to me that he was a little worried because the bodybuilder’s diet required the ingestion of a high amount of high-protein foods. His coach advised him to make omelettes (without using oil) by buying pasteurized egg white and eating lots of meat and fish. In particular, he bought egg whites in half-liter packs of pasteurized product and, as regards the fish, he had to eat at least 300g. natural tuna.

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To limit liver damage due to these protein excesses, my friend uses hepatoprotective drugs. However, he confided to me that he is a little worried about his health because it is known that these overeating can cause liver and kidney damage. Furthermore, excessive consumption of tuna can cause methylmercury poisoning in the long run. It is also known that excess meat can produce antibiotic intoxication as well as raising cholesterol and triglycerides.


Evolved” athletes, that is, those who look after health and not only sports performance, are ever more attentive to health as well as sports results. The supporters of the vegetarian diet for bodybuilders rightly argue that it provides all the amino acids necessary for anabolism (building muscle mass) being legumes, eggs, meat very rich not only in proteins but also in branched amino acids. The preferred diet of bodybuilders must be rich in protein, branched chain amino acids, low in fat, with the right amount of carbohydrates and rich in vitamins and minerals. These are exactly the characteristics of the vegetarian diet. Eggs have recently been considered not very harmful as regards the cholesterol supply, so the athlete could easily eat 4 or 5 a week, as far as milk is concerned he should choose the skimmed one which is rich in protein but very low in fat.


The best protein source of plant origin and branched amino acids are however legumes and soy in particular. Obviously, the athlete attentive to results and their health should choose BIO and non-GMO soy. He should calculate his needs according to the intensity of the training and the goals to be achieved taking into account that soy has a protein content of 36% and an energy content of about 400 kcal / 100gr. A person with a reduced level of physical activity could eat up to 40 or 50 grams of soy per day which involves the ingestion of about 120 mg of flavonoids. So an agonist bodybuider can ingest even 2.5 grams of protein per kilo of body weight. That is, an individual of 80 kilograms of weight should ingest about 200 grams of protein per day (with a prevalence of proteins of high biological value). However, I do not recommend practicing competitive bodybuilding because it could be harmful to health and too stressful from a psychic point of view

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So I recommend pursuing models of beauty, harmony and health by practicing moderate bodybuilding with a protein intake of about half that of the competitive bodybuilder. So for a correct well-being of the body and kidneys I would recommend eating about 1.2 grams of protein per kilo of body weight. Specifically, an 80-kilogram athlete should ingest 96 grams of protein. So you should calculate the protein content of the foods consumed during the day and add the necessary organic soy. That is, taking into account that it has a protein content of about 36%

doc. Massimiliano Mangafà


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