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DIETS AND WEIGHT TRAINING

Those who are experienced in weight training must adjust their diet to suit their training sessions. Intensive practice of such a sport requires a higher calorie intake than average in order to match the level of energy expended. The body must be provided with large measured amounts of protein, carbohydrates and fat.

 

If you also wish to increase you muscle mass effectively, lose fat and burn off energy lifting weights, here is a small selection of menus that you can follow to suit your needs and objectives.

 

The essentials

A sportsman or woman engaging in intensive weight training exercises must increase his or her daily calorie intake. Indeed this can be said for all sports. The body must be provided with specific amounts of protein, carbohydrates and fat in order to compensate for the energy expenditure and the hours of training. Often, bodybuilders take a snack every two to three hours while ensuring that meals taken after training are more comprehensive as they are essential for bulking up and muscle recovery.

 

Protein is the basic weight training food as it is the nutrient that helps to increase muscle mass. The muscles are made from proteins composed of small fragments, called amino acids, that are used by the body to repair damaged muscle tissue. As for carbohydrates, they supply energy to the body and help the proteins to penetrate inside the muscles. Lastly, fat helps the body produce the hormone called testosterone that is essential for bulking up.

 

It is often recommended that you alternate between a normal meal and a protein-rich shake every 2 to 3 hours. Shakes based on whey are frequently used, because whey is a form of protein that helps you recover after training and enhances growth in muscles. Regarding quantities, you should take 30 to 40 grams of protein per meal and 50 to 60 grams of carbohydrates (100 g for post-training meals). There is no need to add any fat as there is enough contained in the food.

 

For intensive weight training, there are different diets to suit your objectives. Here, we suggest two typical menus for bulking up, two for losing fat and a stricter diet for losing fat as well. Please note, these menus should be adjusted to suit your physical condition and the level of intensity of your training sessions.

 

Two menus for bulking up

MENU 1

Breakfast:

-        2 eggs + 6 scrambled egg whites

-        1 piece of toast

10/10.30am snack:

-        2 measures of whey protein

-        1 low-fat bran muffin

Lunch:

-        175 g minced beef + 1 hamburger bap

-        1 apple

Snack (post-training):

-        175 g of chicken

-        420 g of pasta + tomato sauce

Evening meal:

-        225 g of salmon

-        160 g of rice

-        Small green salad

Snack:

-        2 measures of whey protein + 1 medium-sized bowl of oats

 

MENU 2

Breakfast:

-        2 measures of whey protein + semi-skimmed milk

-        1 low-fat muffin

10/10.30am snack:

-        1 tin of tuna + low-fat mayonnaise + 2 slices of bread

-        1 banana

Lunch:

-        2 measures of whey protein

-        1 piece of toast

Snack (post-training):

-        4 slices of turkey breast + 30 g of low-fat cheese + fat-free mayonnaise + 1 large pita bread

-        1 low-fat muffin

Snack:

-        2 measures of whey protein + semi-skimmed milk

-        4 fig biscuits

Evening meal:

-        200 g of minced turkey meat

-        1 medium-sized potato

-        Small green salad

 

Two menus for burning off fat

These meals are aimed at healthy individuals weighing 90kg, who train between 18 and 20 hrs. To stimulate fat loss without slowing down the metabolism, you should vary the calorie intake and nutrients every day. The evening meal should be taken 1 hour after the post-training meal.

 

MENU 1 (low in calories, even lower in carbohydrates and low in fat) 

Breakfast:

-        8 egg whites

-        25 g of low-fat cheese

-        3 slices of extra low-fat turkey bacon

10/10.30am snack:

-        1 measure of whey protein

Lunch:

-        175 g of chicken breast

-        90 g of sliced sweet peppers

-        ¼ avocado

4pm snack:

-        175 g of low-fat quark

-        1 soup spoon of sunflower seeds

Pre-training:

-        115 g of oats

-        1 measure of whey protein

Post-training:

-        475 ml of Gatorade

-        2 measures of whey protein

Evening meal:

-        175 g of pork fillet

-        300 g of green salad

-        1 soup spoon of vinaigrette

Snack before bed:

-        1 measure of casein protein

-        1 soup spoon of linseed oil

TOTALS: 1850 calories, 269 g of protein, 63 g of carbohydrates, 58 g of fat

 

MENU 2 (moderate calories, richer in carbohydrates, low in fat) 

Breakfast:

-        230 g of oats

-        1 measure of whey protein

-        2 hard-boiled eggs

10/10.30am snack:

-        225 g of low-fat Greek yoghurt

-        25 g of walnuts

Lunch:

-        175 g of chicken breast

-        1 wholemeal tortilla

-        300 g of green salad

-        50 ml of salsa

4pm snack:

-        75 g of pre-cooked roast beef

-        25 g of low-fat Emmental cheese

Pre-training:

-        1 apple

-        1 measure of whey protein

Post-training:

-        1 slice of white bread + 1 soup spoon of jam

-        2 measures of whey protein

Evening meal:

-        225 g of turkey breast meat

-        1 sweet potato

Snack before bed:

-        175 g of low-fat quark

TOTALS: 2330 calories, 282 g of protein, 140 g of carbohydrates, 58 g of fat

 

A stricter menu for losing fat

This menu was put together for losing fat very fast. It contains no carbohydrates and the fat content is less than 10 % of the calorie intake, given that there is no fat in the menu other than that contained in the protein allowance. This type of diet is not for everyone and it must be done in cycles, never exceeding two weeks in succession as this could result in a deficiency in certain nutrients that the body needs. Some supplements such as coffee or omega 3 or 6 fatty acids may be added in moderation to the menu.

 

Breakfast:

-        12 large egg whites

-        30 g of spinach

-        ½ medium-sized red pepper, chopped

-        ¼ medium-sized onion, chopped

Snack:

-        150 g of tinned white albacore tuna

Lunch:

-        175 g of chicken breast

-        95 g of lettuce

-        1 soup spoon of red wine vinegar

Pre-training:

-        2 measures of whey protein

Post-training:

-        2 measures of whey protein

Evening meal:

-        350 g of chicken breast

-        100 g of cauliflower

-        95 g of lettuce

-        1 medium-sized cucumber

-        1 soup spoon of red wine vinegar

Snack before bed:

-        150 g of tinned white albacore tuna

Shake in the middle of the night:

-        1 measure of whey protein

TOTALS: 1584 calories, 331 g of protein, 26 g of carbohydrates, 10 g of fat.

 

 

 

Source: Muscle & Fitness no.259, 263 and 269.

BODYBUILDING
conseils-cross-dietetique-les-proteines-vignette

Proteins are an essential part of our cells and help increase muscle mass. Some athletes eat a high-protein diet. Domyos is pleased to offer some tips about these diets.

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