Find out why you, like 90% of other gym goers, are deeply mistaken about the diet of professional bodybuilders. Recently, a lot has been said about proper nutrition, but often this information is distorted and not reliable. Today we will be discussing pseudo nutrition in bodybuilding.
How should you avoid eating in bodybuilding?
Elimination of fats from the diet
Almost all supporters of proper nutrition bypass animal fats for several kilometers and generally try not to use this nutrient, but they diligently add olive oil. Why they do it, and how olive oil differs from sunflower oil, they do not know exactly, but now they write everywhere that it is very useful.
However, you should not be afraid of fats, and even more so generally exclude them from your diet. Thanks to fats, the body is provided with vitamins and essential fatty acids. About a third of all energy used by the body comes from fat.
With a nutrient deficiency, the body's performance may be impaired. They will not appear immediately, but in the long term you will not have the best consequences. You need to consume at least a gram of the nutrient per day for every kilo of mass. It should also be remembered that fats saturate the body well during various diets.
Excessive restriction on carbohydrate intake
Today, for most people, carbohydrates are a big evil, as their ability to convert into fats is written everywhere. Also, carbohydrate intake is often reduced during weight loss. But at the same time, everyone forgets that carbohydrates are a source of energy for the body. This applies to all types of nutrients. Recall that the difference between a simple carbohydrate and a complex one lies in the rate of absorption. If you give up carbohydrates, you will not lose weight, but only create an energy deficit.
This fact will become clear if you have at least a superficial knowledge of the body's energy balance. To lose weight, you need to create a calorie deficit or, in other words, consume less energy than you expend. Carbohydrates cannot affect body composition in any way if you are in an energy deficit and for this reason the amount of nutrient consumed does not matter.
Eating a lot of protein
Every novice bodybuilder is sure that if protein compounds are necessary to create muscle tissue, then they should be consumed in large quantities. In addition to food, they actively use protein supplements, expecting a powerful increase in muscle mass.
But in practice, the situation is somewhat different. Of course, unlike carbohydrates, protein compounds will never turn into fats. However, proteins, more precisely the amines of which they are composed, can also be used as a source of energy. Scientists have calculated that one gram of protein can provide the body with 4 calories.
Some of the protein compounds you consume will be used to build new tissues, and the excess will be converted into energy. Thus, we can say that it is cheaper and tastier to consume carbohydrates to provide the body with energy. We will not talk about the body's need for protein now, every person knows this. But let us emphasize that all proteins in excess of this norm will supply excess energy to the body.
Abandoning salt
This is a grave and unacceptable mistake! The body contains about one gram of sodium for every kilogram of your body weight, and about 40 percent of this amount is found in bones.
Sodium plays an essential role in the body. On average, 10 to 15 grams of salt should be consumed during the day. Surely you will change your attitude towards sodium when you learn about the consequences of its deficiency in relation to bodybuilding:
- The rate of protein synthesis decreases.
- The blood flow rate decreases and you will not be able to achieve the pumping effect.
It should also be said that sodium is completely not involved in the lipolysis process, but with a lack of it, you can seriously disrupt the water balance, which is very bad.
The calorie content of the diet is not calculated
If you simply remove certain foods from your diet, then this does not guarantee a decrease in calories. It is much better to calculate the energy value of the nutrition program and not limit yourself to food. If you start counting calories, you will definitely start to lose weight, otherwise there will be no positive result.
Excessive calorie reduction
In no case should you use strict dietary nutrition programs. With their help, you will never lose more weight than with a regular diet. Such a step will only harm you.
For information on how to eat right for bodybuilders, see this video interview with a dietitian:
