Question answer. Sports nutrition. Part 2
What will help my muscles grow on a weightlifting program? Should I buy protein drinks?
Answer: The notion, supported by many bodybuilders, that you have to consume tons of protein to build muscle is a myth. A dozen eggs and a steak for breakfast will probably give you a heart attack, not a muscular body. With extremely hard training, you can put on 8 lbs (3.6 kg) in a year no matter how much protein you eat. A typical gain in muscle mass is 2.5 oz (71 g) a week, or 0.3 oz (9.5 g ) per day. Muscle is only 22% protein, so an increase in consumption of less than one tenth of an ounce, or 2.8 grams per day, which is equivalent to a quarter of a teaspoon, is the weight you need to get for the maximum rate of muscle growth!
So instead of overloading your body with unnecessary protein, which puts more strain on your body than helps it, follow the rules of moderation that will help you use the protein in your diet appropriately. Eat good quality fish and meat, and make sure you get some of your protein from plant sources: beans, lentils, protein-rich quinoa grains, and soy. Because muscle building is dependent on amino acids, zinc and vitamin B6, make sure your supplement contains 15mg zinc, 50mg vitamin B6 and an amino acid complex. There is also some evidence that the amino acids arginine and ornithine stimulate muscle growth. They are available as supplements and in powders that can be used to make a drink.
Question: I’m going to run a marathon. What should I eat?
Answer: Complex carbohydrates are the body’s best fuel, so eat more fruits, vegetables, whole grains, and baked potatoes. Avoid sugar and refined carbs — they can give you a boost, but then a slump will follow and you’ll feel more tired than before. Make sure you have a good breakfast every day — oats are best, so opt for muesli or oatmeal — and eat small meals and eat the right foods throughout the day to keep your blood sugar levels up. Make sure you eat enough protein to repair tired muscles. This means at least half the carbs of the protein in each serving and snack, so eat fruits with nuts or seeds, rice with fish or lentils, baked potatoes with beans or tuna salad, oatmeal with spreadable chickpeas, etc. Further. Remember also that with increased physical activity, the body produces more oxidants, so eat more foods rich in antioxidants, orange and red-blue fruits and vegetables, especially berries, are best. Remember to drink more water: dehydration is the main cause of fatigue. I would also recommend adding a multivitamin, 2g extra vitamin C each day, and 5g glutamine powder before bed to help with muscle recovery.
Good luck to you!
Q: What would you recommend for eating and drinking during long sports and during training camps?
Answer: When you deplete your body’s resources during peak exercise, you need something that can quickly replenish lost glucose, water, and beneficial minerals to keep you moving.
Two hours before a competition, you can also boost your glucose levels by eating lots of complex carbohydrates: fruits, vegetables, whole grains (wholemeal pasta, rye bread, and baked potatoes). But avoid sugar and refined carbs — they can give you a momentary lift and then make you feel even more tired than before. Make sure you’re eating enough protein to rebuild muscle — at least double the amount of carbs in each serving and snacks. Therefore, eat nuts or seeds with fresh or dried fruits, rice with fish, tofu or lentils, and so on (there can be many combinations). Remember, too, that an intense exercise regime creates more oxidants, so eat more antioxidant-rich foods like orange, red, and blue-colored fruits and vegetables, especially berries. Drink at least 1.5 to 2 liters of water and add a multivitamin, 2 grams extra vitamin C each day, and 5 grams of glutamine powder before bed to help with muscle recovery.
Question: When I train, I have more energy. Why?
Answer: Probably because physical activity increases the body’s metabolic rate, which is essentially the conversion of food into energy. One workout can create an acceleration of metabolic processes for 48 hours. Therefore, three workouts a week constantly support your inner “fire”, which you feel as energy. Aerobic exercise: running, dancing, or swimming, but not weight lifting, also forces you to breathe deeper, which, if you’re not overdoing it, saturates the body with oxygen. Certain types of exercise also loosen up the body to allow «life energy», also known in the Far East as «chi» or «ki» or prana in India, to flow more freely. This further increases your energy. The best forms of exercise for this are yoga and tai chi.
Question answer. Sports nutrition. Part 1
Source: Adapted from 500 Health and Nutrition Questions and Answers
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