Bodybuilding is a sport that aims to increase the volume of one’s muscle mass. That is, it consists in stimulating the organism with increasing workloads. In fact, in this way, the body adapts to the new needs of work. That is, there is a multiplication of muscle cells and an increase in contractile fibers within each single cell. In addition, the body builds a dense vascular network that has the purpose of nourishing the new muscle fibers. In particular, these fibers are called myocytes and work by consuming glucose and oxygen. That is, they generate a contractile force by exploiting the energy generated by the bond between oxygen and sugars.
INDUCED MUSCULAR HYPERTROPHY
Above all, the organism adapts to the increased demand for muscular work by producing somatotropin thanks to the pituitary gland. Certainly, bodybuilding is a sport so it stimulates cell multiplication which helps to increase muscle volume. Otherwise, the animal organism has three types of muscle fibers. In other words, slow twitch or type I fibers, fast twitch or type II fibers are known. Then the latter can be divided into type IIa and type IIb fibers. In particular, the fast-twitch fibers are innervated by motor neurons. In addition, they have a fairly low density of blood capillaries.
Then the amount of mitochondria in it and also of myoglobin is also reduced. Still they have a high rate of contraction. In addition they are suitable for high and short-term efforts. In fact they are sensitive to fatigue during prolonged efforts (fibers IIb).
In addition to the IIb fibers there are the IIa muscle fibers which are also called intermediate fibers. That is, they possess an intermediate speed of contraction and contraction force between type I and type II muscle fibers.
SLOW AND FAST CONTRACT MUSCLE FIBERS
Slow twitch muscle fibers are also called red fibers. Plus they consume glycogen. That is, they consume oxygen within a system based on an aerobic metabolism. Again, the mitochondria of this type of fiber are different from those of slow twitch fibers. That is, they are more numerous and have a greater density of mitochondrial crests. In addition they have a characteristic red color due to their high myoglobin content. Then the white fibers are larger and are rich in the typical enzymes of anaerobic metabolism.
CHARACTERISTICS OF THE DIET AIMED AT MUSCLE HYPERTROPHY
Bodybuilding is a sport. So it need a correct diet. Otherwise the correct diet of the bodybuilder must have specific characteristics to increase muscle volume. That is, it must be healthy and balanced. In other words, it is very useful to reduce saturated fats, fried foods, cold cuts, salt and red meats. So, I am not saying to completely eliminate these foods but to drastically reduce their consumption. Then you have to adapt the intake of calories to your needs. For example, make a calculation of caloric needs based on the degree of muscle work required during workouts.
In addition, it is essential to avoid a reduction in blood sugar because the body would react by burning its own tissues. That is, fat but also muscles, therefore it would nullify a part of the muscle anabolism work. In other words, we need to avoid drops in blood sugar by eating close meals. That is, six meals a day: breakfast, snack, lunch, first afternoon snack, second afternoon snack, dinner.
Bodybuilding is a sport that needs a balanced diet with the aim of increasing muscle volume must contain all essential nutrients in the right proportions. That is amino acid, vitamin, mineral salts and fatty acids. As well as an increase in the introduction of proteins is necessary. In addition, a useful parameter to calculate the protein requirement for the bodybuilder is the one given by the formula that associates the introduction of proteins with body weight. That is, it multiplies the weight expressed in kolograms by a value in grams ranging from 1.5 to 2.5 depending on the intensity of the training. For example, a bodybuilder weighing 80 kilograms should ingest a variable amount of protein between 80 x 1.5 = 120 gr. and 80 x 2.5 = 200 grams.
INSULINE AND KIDNEYS
Still 25 – 30% of the caloric requirement should be met by fat. Then dose the carbohydrates in order to meet energy needs and stimulate insulin production. That is, a substance that regulates blood sugar but also has a high muscle anabolic effect.
Then it must be taken into account that a high increase in protein consumption could strain the kidneys. First of all, therefore, we must not think of being able to introduce large quantities of proteins without control. Then a medical examination is essential before starting to practice this dietary regimen. That is, you need to make sure your kidneys are in good health. In other words, they will need to be in good health to be able to handle the increased protein intake.
PREFERABLE PROTEIN SOURCES
Muscular fibers have a protein component within their composition. In other words, a bodybuilder who wants to achieve good results must take care of both training and nutrition. That is, it must provide the body with the material necessary to build muscles. In particular, it is necessary to be attentive to the quantity and quality of the protein sources introduced. That is, there are many foods containing proteins. But not all of them are suitable for those who aim to increase their muscle mass and, above all, to maintain a good state of health.
FOODS WITH A HIGH PROTEIN CONTENT
The best sources of branched chain amino acids for increasing muscle volume are foods of animal origin. So, all meats. In particular I would prefer lean meats. Bodybuilding is a sport aimed to a better muscle definition, so it is preferable to introduce little fat. In particular, to minimize the adipose panniculus present between muscles and skin. Then I would limit meats because of their cholesterol content and, in many cases, antibiotics as well. In addition, another source of this type of amino acids is milk which must still be limited due to its 3% protein content.
That is, to introduce 60 grams of protein we should drink two liters. Then even cheeses and eggs should be limited due to their high cholesterol content. Legumes that have a good protein content would still be useful. But, being vegetables, they have a low biological value. That is, the body will have a high amount of non-usable amino acids to be eliminated. That is with a consequent kidney fatigue. Finally the best food for the bodybuilder should be fish, albeit with some precautions.
FISH AND BODYBUILDING
Fish is an excellent food for its high protein content, its low saturated fat content and its richness in branched chain amino acids. That is, it will provide all the components necessary for building muscle mass. Then it will introduce large benefits into the body with a cardiovascular protection function. Then it contains the amino acids suitable for repairing the muscle damage caused by overload typical of those who practice bodybuilding.
SELECT THE RIGHT FISH
In addition, it is essential to know how to choose the best fish both for the content of nutritional principles and for healthiness. So, the best choice would be to prefer good quality salmon and blue fish. Then you have to choose fish at the base of the marine food chain.
That is, fish at the top of the food chain such as tuna and swordfish undergo a phenomenon called biomagnification. That is, for years they feed on thousands of fish, some of which are intermediate predators. In particular, in this way, they accumulate high doses of heavy metals such as mercury.
Then these metals could be transmitted to those who make a habitual consumption of these fish. Finally I want to give some advice to those who want to introduce proteins in a healthy way. In other words, use fish as the main protein source. but prefer salmon and blue fish such as sardines, anchovies, mackerel, cod. That is fish that, in addition to a high content of omega3, have an excellent amino acid and lipid composition. but they are also characteristic fish of seas with clean waters.
doc. Massimiliano Mangafà
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