For normal muscle growth, you need to consume 20-30 grams of protein daily. You will learn where to get the required amount of this element from the article. The content of the article:
- Protein for the bodybuilder
- Products
- Protein table
Every athlete knows that you need to eat fractionally, at least 5-6 times a day. Moreover, it should be rich in proteins, fats and carbohydrates. The first element is of particular importance, since it is protein that is responsible for building muscle mass.
Protein for the bodybuilder
Trainers have conducted research on more than one occasion to establish the ideal protein intake. If the athlete does not get the required amount of protein, muscles grow poorly. The body has nowhere to take an additional source of energy, and it quickly gets tired. Of course, excess protein does not mean that in a short time you will become a powerful mountain of muscle mass. Everything should be in moderation, especially when it comes to the bodybuilder's diet.
After numerous studies, it was found that for stable muscle growth, you need to eat no more than 30 grams of protein (the minimum dosage is 20 grams). In order for each snack to be complete, it is necessary to break down the food into micronutrients. This is the only way to understand which product contains the required 30 grams of healthy protein.
Bodybuilder food
The food market offers many options for decorating the dining table. But a bodybuilder cannot absorb everything. Only a smart menu will give you the desired result. Let's take a look at the most popular protein-rich foods. The amount in grams will allow you to calculate the allowable dosage.
First, let's examine the foods that can be included in the athlete's diet. After that, we give a detailed table of calorie content and composition.
- Chicken breast, peeled and boneless. The meat of this bird is actively used by all athletes and people concerned with dietary nutrition. There are no carbohydrates in this product, and there is very little fat. But there is enough protein in the breast. It is worth remembering that you need to eat it without sauces, bread crumbs and mayonnaise. Otherwise, you will end up with a completely different food composition. In the daily diet of a bodybuilder, there is always a portion of chicken meat.
- Steak from the thigh of a cloven-hoofed animal. This product is one of the most loved in the diet of an athlete. It is pleasant to enjoy the aroma and taste of freshly roasted steak. This dish is completely free of carbohydrates, but a lot of protein. It is important that the appetizing piece of thigh is fried without adding ketchup or sauces. Otherwise, the calorie and fat content will increase significantly.
- Pork chops should also be present in the diet of any athlete. Many will say that this product is fatty and unacceptable on the athlete's menu. In fact, the pork tenderloin contains a little fat. There are no carbohydrates at all, but the product is enriched with proteins. It is important to properly prepare such meat. To do this, soak a fresh piece of pork for 1–4 hours in slightly salted water. This will make the product softer and more pleasant. After that, fry each side in a pan for three minutes. Next, the tenderloin is placed in the oven, preheated to 200 degrees, where an appetizing piece languishes for another eight minutes.
- Salmon attracts many with its taste. It is impossible not to enjoy the aroma of a properly cooked fish fillet. Celebrity chefs always include this product in their signature dishes. Of course, an athlete does not need to be an exquisite cook. It is enough to know how to stew or cook salmon meat. Eight species of Pacific salmon and one Atlantic salmon are known in nature. In the latter, the meat is especially tender. Canned fish should also be mentioned. This salmon is also rich in protein, which is important for a bodybuilder. Therefore, if you love fish, then feel free to enrich your menu with this product.
- Canned tuna must be present in the diet of any athlete. On the shelves of the store you can find several types of fish - striped, yellow and blue. The last type of fish is on the verge of extinction. Therefore, if you are not indifferent to the fate of the poor fish, then pass by the showcase with bluefin tuna meat. It is best to choose a striped tuna for your diet. There are plenty of proteins in this product, and the amount of fat is minimized. This is a great product for anyone who is pumping their body. The only drawback of the product is that it becomes boring quickly.
- Octopus will appeal to all connoisseurs of seafood. It is sold frozen in our stores. You can safely buy one package, and dilute the daily diet with six small octopuses. They are best cooked on the grill. If you don't like this type of cooking, then simply cook the seafood for three minutes. The taste of this product is peculiar, the smell is also.
- Chicken eggs allow you to prepare several options for meals. It can be an omelet, scrambled eggs, or just a boiled product. Eggs are a great source of protein, but you shouldn't forget about their fat content. Therefore, you cannot eat them in large quantities. Whenever possible, it is better to buy the product from farmers who obtain eggs naturally. Far from humane methods of "persuading" chickens operate at poultry farms - electricity is used. Of course, it's everyone's business, which egg to boil for breakfast. In any case, the nutritional properties are the same in each of these foods.
- Almond - This is a nut that is rich not only in healthy protein, but also in fats. Better not to include it in your daily menu. It is best to consume almonds once a week. In supermarkets, you can find peeled almonds, packaged in bags of various weights.
- Peanut butter becomes a favorite treat for bodybuilders with a sweet tooth. This food is rich in protein and unsaturated fat. Of course, you shouldn't abuse it, but you can afford to eat 2-5 teaspoons with toast. The amount of carbohydrates in the product is also rather big.
- Cottage cheese is a dairy product obtained by processing sour milk. Cottage cheese is valued for the casein content, which is necessary for everyone who is fond of power loads. The dairy product is usually eaten before bed to help muscle fibers recover from strenuous exercise. During the day, it is also permissible to use cottage cheese, especially if you like this product. But you should beware of curd masses with various additives that will not benefit anyone. Choose a grainy curd with a natural color. Pay attention to the expiration date - natural curd cannot be stored for more than a week.
- Greek yogurt just recently found my buyer among people who watch their bodies. In consistency, such a product resembles Georgian yogurt. Unlike the usual yoghurt, in the Greek product a spoon is literally “worth it”. For its production, a large amount of milk is used. At the final stage, whey, sugar and lactose are completely expelled. Due to this, Greek yogurt has become a dietary product, and has earned the love of bodybuilders.
- Skimmed milk is also a very popular drink. This is perhaps the cheapest and most readily available source of protein. All protein shakes and powders are derived from this product. Therefore, if you love cow's milk, then drink to your health.
- Tofu - a product that still causes quite a lot of controversy. Someone is convinced that soy provokes the production of a female hormone. And although scientists have proven the opposite several times, athletes still look with apprehension at this source of protein.
- Peas, lentils, beans and peanuts - a source of not only protein, but also fiber. Vegetarian bodybuilders have long proven that this protein source can be used to safely grow muscle. Of course, there is a second side to this available product - gas formation.
- Quinoa is a product that you may have heard of for the first time. This is a cereal crop located on a shelf in a supermarket next to buckwheat and peas. Take a closer look and you will probably see her. Grain grows in areas of mountain slopes. Until 2006, no one paid attention to this product, it was eaten by low-income residents of Bolivia and Peru. But that soon changed, and quinoa became the leading grain crop for all vegetarians and healthy eating habits.
Protein content table in foods:
All these products can be safely included in the diet of any athlete. With this protein content, muscle mass will begin to grow with moderate strength. It is important to take into account that in the table the products were calculated without adding additional spices and sauces. If you are in favor of a healthy lifestyle, then it is better to refuse such supplements altogether.
Of course, there is always an alternative - protein supplements. Sports stores offer powdered blends that are packed with just the right amount of protein. You choose which approach to nutrition suits your body. Train smartly, and only then will the benefits of increased training be noticeable.
Protein Source Videos:
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