Now I will briefly explain how it works:
Having eaten carbohydrates, our body leg workout begins to release insulin in the blood, insulin itself is the hormone that stores when its level is high in the blood, then our cells (fat and muscle) are saturated with nutrients.
In the morning, our cells, both muscle and fat, are most sensitive to insulin, so the worst thing you can do is eat carbohydrates in the morning, because then there is the greatest chance that they will be accumulated in muscles in the form of glycogen and in the same way weighted calf raise as fat in fat cells.
In order not to gain fat, it is best standing calf raise not to eat a lot of carbohydrates in the evening, because then the vulnerability to insulin is the same, both muscle cells and fat falls.
For example, once on Monday, the other on Thursday. In those days when you go to the hall you need to do well (lay out 100%)! In the direct meaning of this word, for a time of 50-70 minutes, no longer necessary, training should be very intense, but not long. To gain muscle mass, you must have a correctly formulated training program, basic exercises should be included in the program. On the set of weight you need to do from 6 to 8 reps, no more!
After exercise, you need to immediately eat carbohydrates (fast), since your body is very depleted, all the glycogen stores in muscles are spent, if the catabolism process starts, the body starts to break down the proteins (muscles) into amino acids and uses them to use as a ” Fuel “. The next two days you need a lot to eat and relax, you can not do physical activities. Your muscles grow leg workout at this time and you do not need to load them with physical exertion, as some do.
Approximate diet of athlete:
A man weighing 70 kg standing calf raise should consume 2 grams of protein per 1 kg of his own weight. So, we multiply 70 * 2 and get a figure equal to 140 gr. This amount of protein is needed for recovery after training, for building muscle mass and burning fat, for the proper functioning of the digestive system. The amount of carbohydrates athletes should use depending on what the goal is before it, whether it is a set of muscle mass or weight loss or maintaining the body in a tone. But we will take as a basis 3 grams of carbohydrates per kg of body weight.
How often do bodybuilders eat vegans?
Fractional food helps to keep the form. Many of their own experiences are advised to eat 6-10 times a day, but in small portions. With this approach, the muscles will constantly receive the necessary components, which means that it will become much easier to build up the muscles. Not to feel hunger and at the same time not to overeat – this is the golden mean to which any bodybuilder aspires, and the bodybuilder-vegan and even more so.
Of course, frequent consumption of food causes some difficulties, since it is impossible to be constantly at the refrigerator or near the stove. Athletes find a way out of this situation: they always have food with them, but most importantly – they plan a meal in advance! Bodybuilders-vegans can not afford to eat at random – which is necessary. Every morning they make their own diet for the day and take the necessary food with them.
In many cases, it makes sense to use a ready-made food set – Vega, consisting of many products, useful and tasty at the same time. It can be peas, rice, hemp, flax and other products that include a balanced amount of amino acids. Of course, Vega is not suitable as a food option for every day, but sometimes this dish can be a great help.
From the usual products prepared in advance, you can use nuts, seeds and other billets – small stocks that take up little space and help you out at the right moment. It is desirable to avoid perishable products. For example, if you put cooked rice or potatoes in special food courts, they will not deteriorate and become a reliable support for the bodybuilder in the intervals between training sessions.
Useful tips for bodybuilders-vegans:
- Forget about artificial over weighted calf raise processed foods and gradually switch to natural: only in such food the body will be able to draw strength and energy for itself.
- Eat fruit for breakfast – they do not just feed your body with useful substances, but also will awaken it, stimulating to active actions. A proper start to a day for an athlete is the key to a successful day!
- Let your diet have at least one serving of green salad per day – the amino acids contained in it will be healthy to promote muscle growth.
- Give up fried food in favor of boiled – this you will significantly help your body and your muscles.
- If during workouts or at night you notice cramps in your legs, then you do not have enough sodium and potassium. Try to increase the flow of these elements into the body – help, for example, nutritional supplements.
- If you are worried about sleeping problems, add zinc and magnesium to your diet, which will help the body relax after exhausting workouts.
Whole food is the basis of the bodybuilder diet
To cope with the burden and achieve results, a bodybuilder-vegan should preferably focus on whole foods. Fruits, vegetables, nuts, grains, beans, seeds – this is perhaps the healthiest and best food, which is really capable of providing the body with everything necessary. Of course, the diet should be diversified, but of all the above, you can always choose a variety of products that, separately and in the complex will form the basis for full-fledged training.
Despite the fact that the products have practically everything you need, it is not always possible, due to various circumstances, to get a balanced complex of vitamins, minerals and trace elements from natural products. There are many reasons for this, and this applies equally to both vegan and meat eaters. Therefore, it makes sense for every person to include in the diet nutritional supplements, which include proteins, carbohydrates, fats and amino acids.
What from food additives it is shown to bodybuilders? Naturally, multivitamins, glucose, vitamin B-12, calcium, iron, vitamins E and C. Do not abuse vitamins – one admission per day will be enough. In general, forming your own style of nutrition, you should start from the formula that is optimal for bodybuilders: 40% protein, 30% fat and 30% carbohydrates.
Hence 70 * 3 = 210 g. This figure will allow the athlete to be within the norm, getting all the necessary trace elements, keeping himself in good shape. If the target is a set of mass, then the amount of carbohydrates should be increased to 5 -7 grams per 1 kg of leg workout weight. You need to regulate and watch how the changes occur, if carbohydrates start to gain too much fat, if not enough, the mass will not grow much.
With fats, everything is easier. It is enough to buy fish oil, linseed oil and take under the scheme:
In the morning a portion of fish oil, before going to bed a tablespoon of flaxseed oil. It can be washed down with water or dissolved again in water and drunk (open the bottle of oil stored in the refrigerator standing calf raise .)