Board logo

subject: Effective "twenty " For Bodybuilders [print this page]


About the products that help to do fitness, infit.ru wrote more than once. Today we present another look at the set of products, which are commonly consumed bodybuilders or those who seek to maximize the effect of exercise.

Today we tell about the "list of Jo Ellen Krumm" - a famous bodybuilder, who will share with us their views on nutrition.

Immediately want to stipulate that the list of products and the estimated diet designed and created for people who are actively involved in sports. Kramm himself so described his "twenty":

- Once again, the diet is aimed at building real muscle, contains a brutal number of calories - no less than 4 thousand per day. This is much more than is necessary for training in normal mode, or just to keep myself in good shape. But even in the latter case, my "Top Twenty" will be most welcome. True, the amount eaten would have to seriously podsokratit.

1. Eggs

In the egg yolk contains vitamin A, folic acid and carotenoids. There is also, and the lion's share of egg cholesterol. It would seem that something to be afraid of? It is said also that it is not dangerous. All true, but not for bullies who use steroids. The fact that steroid hormones in the blood increase the total number of so-called "Bad" cholesterol that sticks together in clumps, and then tightly clog the lumen of the arteries. If every ship in a still and egg cholesterol, all could easily result in the funeral music. So, pitching, greshaschim steroids are advised to discard the yolks. It is clear that the omelets and scrambled eggs in this case automatically "fall out" from the menu. If the eggs, then just boiled. However, the yolk can be separated, until the eggs raw, and only then to cook some of the proteins omelets. But this is troublesome.

In one whole egg: 76 calories, 6.5 grams protein, 0.6 g carbohydrates, 5 grams of fat.

In one egg white: 16 calories, 3.5 grams protein, 0.3 g carbohydrate, 0 grams fat

2. Beef

Beef - one of the most useful products for bodybuilders. It is not only the proteins needed for muscle building, but also iron, zinc, niacin, as well as the vital sportsmen vitamins B6 and B12. Select pieces in which the least fat, but it is part of the sirloin. Well, if the fat is still caught, it must be cut before cooking.

Loin of the highest quality 100 g: 199 calories, 28 grams protein, 0 g carbohydrate, 9 g fat.

3. Oat-flakes

Oatmeal - a great source of "long-running" of carbohydrates. It provides the body with energy at least 3.5 hours after ingestion. For all the pros who understand the sense in recruiting the masses, oatmeal - a staple food. Not only is oatmeal provides the body with carbohydrates selective. It contains a lot of vegetable protein and beneficial for the heart of soluble fiber. To make oatmeal is really "shock" dish, it add protein powder or egg whites.

1 cup oatmeal: 145 calories, 6 grams protein, 25 grams carbohydrates, 2 grams fat, 4 g fiber.

4. Pasta

For a knowledgeable bodybuilder pasta - basic dish diet because they contain a bomb calories (200 per serving). You can add ground beef spaghetti (pasta are obtained nautically) or just pieces of lean beef. And we can restrict tomato puree without the fat and hot spices. Incidentally, the tomato is an advantage: they contain lycopene. They reduce the risk of cancer.

Per serving (1 bowl of pasta, 1 / 2 cup of sauce, 100 grams of beef): 437 calories, 33 grams protein, 51 g carbohydrate, 11 g fat.

5. Sandwich

Official Nutrition defy the sandwiches, but for pitching a sandwich - an indispensable thing to snack between meals. Sandwich contains proteins and carbohydrates, and minerals (if you add the green). Importantly, you yourself can "build" the most beloved "version": take a ham or meat, add on some cheese and hot sauce. Classics - a big roll, cut in half. Inside 60 g of chicken, 2 slices of cheese, some tomato, lettuce, onion, Bulgarian pepper and mustard. Stuffing on top can be lightly sprinkled with wine vinegar.

Sandwich (described in the recipe): 339 calories, 27 grams protein, 41 g carbohydrate, 7 g fat.

7. Chicken breasts

Excellent source of protein. And almost no fat. The main thing - to prepare properly. In no case do not fry in butter! It is better to buy a home portable grill and cook the breast on it.

100 g of the breast: 165 calories, 31 grams protein, 0 g carbohydrate, 4 grams of fat.

8. Apricots

This small, bright yellow fruit taste and rich in nutrients. And when not in season, you can buy dried apricots or apricot compote.

Why are apricots bodybuilder? In fresh apricots much potassium - invaluable for the heart connection, in addition, actually stimulating the muscles. Immediately beta-carotene, vitamin C and dietary fiber. Dried apricots in the concentration of all these substances more. Calories in dried apricots is also greater, but the vitamin C - less. Canned apricots are a good source of vitamin C, but potassium and fiber in them a lot less.

Peaches on the usefulness of much inferior to younger brothers - apricots. But their mutual relative nectarine and almost completely useless.

3 fresh apricots: 54 calories, 1.5 grams protein, 12 grams carbohydrates, 2.5 g fiber.

1 / 4 cup dried apricots: 84 calories, 1 g protein, 20 grams carbohydrates, 3 g fiber.

1 / 2 cup of canned apricots: 64 calories, 1 g protein, 15 grams carbohydrates, 2 g fiber.

9. Sweet potato

Why buy a regular potatoes, sweet potatoes, which are much more tasty and nutritious? There are lots of beta-carotene, potassium, vitamins C and B6, dietary fiber. Plain potatoes, of course, also be useful, but there's beta-carotene is almost there. Regardless of what kind of potatoes do you prefer, in any case not fry it in oil.

Yam, approximately 150 grams: 117 calories, 2 grams protein, 28 g carbohydrate, 3.4 g fiber.

10. Tuna

Tuna is rich in protein and in addition provides an invaluable form of omega 3. Of these fats are known to be able to protect the athlete's heart from overexertion. There is also evidence that omega-3 fats can stimulate muscle growth. Many people eat fish straight from the jar, but you can come up with and something a little brighter, for example, green salad with tuna fish or a sandwich.

Tuna in its own juice, 100 grams: 116 calories, 26 grams protein, 0 g carbohydrate, 1 g fat.

11. Protein

Protein Powder - a convenient source of protein. Judge for yourself: in the powder and no grams of fat! You can make protein shakes with milk, with fruit, but you can pour into oatmeal. The best kinds of proteins - those that are out of milk: casein and whey. Soy protein is good too, but less digestible. On the other hand contain isoflavones, which significantly reduce cholesterol levels. So, soy powder - irreplaceable thing for the bullies who are on steroids. Which is better - pure protein or with the addition of carbohydrates? For a snack is more appropriate cocktail of proteins and carbohydrates. In the mess is to add only the pure protein.

Protein, 30 g: 100 calories, 24 grams protein, 0 g carbohydrate, 0 grams of fat.

12. Apples

Apples, seemingly ordinary fruit, but very useful. One or two always have to have a sports bag. Source of easily digestible simple carbohydrates. Almost instantly raises your blood sugar levels. Sour apples contain a lot of potassium and vitamin C. The apples - it is very convenient and economical way to satisfy the hunger. Besides apples contain isoflavones (see above).

Apple average: 81 calories, 21 g carbohydrate, 4 g almost fiber.

13. Yogurt

Heavy training impairs digestion, as any stress. Yogurt can help, as it contains useful fungal culture, activating the digestion. Also a lot of calcium in yogurt, and calcium is needed as the air when you eat protein more than usual. Protein increases the flow of calcium. Under calcium deficiency the body withdraws it from the bones, and therefore dramatically increases the risk of various injuries. Yogurt can be mixed with fresh fruit, whipped in a blender and drink as a cocktail, cook on the basis different sauces.

Yogurt, no sugar, 240 grams: 127 calories, 13 grams protein, 17 grams carbohydrate.

14. Kiwi

This valuable exotic fruit is surprisingly inexpensive and sold everywhere. Kiwi sensation that the fruit contains more vitamin C than a lemon! In addition to the Kiwis a lot of potassium. Kiwifruit to eat this way: they are cut in half and eat away the core of a teaspoon.

Kiwifruit: 46 calories, 11 g carbohydrate, 2.6 g fiber.

15. Pizza

Pizza itself is very convenient for the bodybuilder, because even a small piece of it contains a lot of calories. In addition to pizza, there are carbohydrates and proteins. Regardless of whether you cook a pizza by yourself or buy at the store, choose a lighter stuffing - with low fat content. The nutritional value of different varieties of pizza, of course, is different, but in any case, it is large enough. Convenient ready-frozen pizza. There is no need to hide the icon: the content of macroelements and calories on the label.

Pizza (138 g): 270 calories, 25 grams protein, 30 g carbohydrate, 9 g fat.

16. Orange juice

Concentrate contains carbohydrates, vitamin C, carotenoids, potassium and folic acid. Instantly raises your blood sugar levels. In the pulp of fresh orange mineral fiber, of course, more than in the juice with pulp. However, carbohydrates are quickly absorbed from juice.

In one glass of juice: 105 calories, 2 grams protein, 24 grams carbohydrates, trace fat.

17. Blueberries

Examining the 40 fruits and vegetables, the researchers found that the highest antioxidant capacity has just blueberries. Anthocyanins (which give this berry blue) and other components contained in blueberries, for bodybuilders have a lot of useful properties. In particular, preserve vision, which is a bodybuilder usually falls under the condition of genetic predisposition. In blueberries are potassium, zinc, magnesium, some vitamin C and dietary fiber. No fresh, buy fresh frozen.

One cup of blueberries: 80 calories, 1 g protein, 19 g carbohydrate, 1 g fat, 4 g fiber.

18. Protein-carbohydrate drink

According to nutritionists, is the ideal nutrition during recovery of the body after a workout. With this drink you will get about 350-400 calories, 20 grams protein, 60 g carbohydrate, and probably a little bit of fat (approximately 10 g). You can mix the protein powder with milk and add fruit drink. Or you can buy ready-protein-carbohydrate mixture.

Drink to recuperate after a workout, 600 g: 400 calories, 20 grams protein, 60 g carbohydrate, 9 g fat.

19. Nuts

All kinds of nuts are useful bodybuilder. For example, peanuts are protein, dietary fiber, magnesium, vitamin E, copper, phosphorus, potassium and zinc. Good hazelnuts, walnuts and almonds. But! You should not eat nuts in large quantities - still there's a lot of fat. Single portion - about 1930

Roasted unsalted peanuts, 30 g: 178 calories, 7 grams protein, 6 g carbohydrate, 14 g fat, 2 g fiber.

20. Water

This is the most important "nutrient" substance for athletes. You need to drink about 3.5 liters per day. Increased water intake by athletes for two reasons. Firstly, a lot of water requires the assimilation of proteins and carbohydrates. (Thus, water intake is in direct proportion to the calorie content of your diet. The higher it is, the greater the need to drink water.) Second: the athlete spends a lot more water because of physical exertion. On the day of particularly heavy training need more to increase water intake to offset the extreme loss of fluids. Even a slight dehydration harms the heart, and because fluid intake you need to keep under strict control.

by: Samson144




welcome to loan (http://www.yloan.com/) Powered by Discuz! 5.5.0