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. So 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 to the search for a competitor’s physical structure. In particular 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. Moreover I want to write about bodybuilders and muscle anabolism.
MATERIAL TO BUILD MUSCLES
In fact, this activity is aimed at a great increase in muscle mass. Therefore, in addition to training, the body must be supplied with the material to build muscles. That is especially the amino acids. In fact, muscle hypertrophy is based on the growth factors that mobilize the body. Therefore, it understands that its muscles are not sufficient to bear the new workload. It then releases chemicals that stimulate the multiplication of muscle cells. Furthermore, there is a need to provide the body with the material to make new muscle mass. Moreover my friend followed the advice of his coach who suggested that he increase his dietary consumption of foods with a high protein content. In addition he had to prefer protein sources with a high content of branched chain amino acids. In fact, they are the material that the body uses to build muscles.
PROTEINS FOR BODYBUILDERS
But 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. In addition his coach advised him to make omelettes (without using oil) by buying pasteurized egg white and eating lots of meat and fish. He bought egg whites in half-liter packs of pasteurized product and, as far as fish is concerned, he had to eat at least 300g. natural tuna. Moreover, this diet provides the body with a high amount of protein that goes beyond normal physiological needs. Therefore an overload is created that engages in an unhealthy way especially the liver and kidneys. In fact, the amino acids that the body cannot use are metabolized and generally used to produce energy.
METABOLISM AND SUGARS
In other words, metabolic energy can be derived from them. Therefore they are not the body’s preferred form of energy. However is interesting to know about the relation between bodybuilders and muscle anabolism. In fact, amino acids are an energetic form of emergency. Moreover when, in the event of an excessive drop in blood sugar, the body seeks alternative energy forms to survive. In addition, the main energy source of the animal body is sugars. Furthermore, the secondary energy source is fat. Moreover, the emergency one is proteins. Hence, sugars or carbohydrates are a clean energy source. In conclusion, they react with oxygen inside the cells, in the mitochondria producing as waste only carbon dioxide and water.
BE CAREFUL TO THE EXCESS OF PROTEINS
Therefore 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.
However “advanced” athletes, that is, who look after health and not only sports performance, are increasingly attentive to health as well as sports results. However 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. Therefore 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. Moreover are exactly the characteristics of the vegetarian diet.
PROPERTIES OF EGGS
Eggs have recently been considered not very harmful as regards the cholesterol supply. So the athlete could easily eat 4 or 5 of them 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. Moreover he has to study a lot about bodybuilders and muscle anabolism. He should calculate his needs according to the intensity of the training and the objectives to be achieved taking into account that soy has a protein content of 36% and an energy content of about 400 kcal / 100gr.
doc. Massimiliano Mangafà