What is eaten by bodybuilders for breakfast

The beautiful tightened body and excellent physical shape for 80% depend on food. From that how balanced and timely will be daily meal, depends how often energy for power trainings of the bodybuilder will be resupplied. It is no secret that the metabolism at bodybuilders occurs much quicker, than at other athletes therefore it is important correct to make and provide to an organism a source of power and nutrients. We will talk about all subtleties of healthy nutrition of the bodybuilder in more detail in article.

Value of morning food for a human body

Not accidentally among bodybuilders there is such saying — a breakfast to all the head. First of all it is necessary to remember that before morning meal the organism spends at least 7-8 hours, without receiving from the outside of any nutrients.

And though it seems that at night the organism has a rest, its actually many systems work in full: cages continue the recovery processes, the liver actively cleans an organism from slags, the brain processes a huge number of information, and the stomach digests food and excretes nutrients which then are carried to other bodies in blood.

Therefore it is quite natural that since morning the organism demands to fill those stocks of energy which were spent in the period of a dream therefore the main task after awakening is to feed itself with the correct, useful and nutritious breakfast.

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Besides completion of stocks of energy, the organism with morning meal begins to start those processes which were not active during the night period (in particular, exchange process amplifies even more). Morning meal (especially if it is the porridge or any other food having rough cellulose in structure) promotes clarification of a stomach from the remains of the processed food and toxins. Besides, from that how nutritious was a breakfast, the weight of the bodybuilder depends directly — if the organism received enough proteins, fats and carbohydrates, he will get feeling of satiety and will not demand after that harmful having a snack. Morning meal of the fact that at breakfast it is possible to dare to eat even fancy bread or candies is especially pleasant, without worrying that they will go to fat deposits.

Whether you know? According to institute of food, the ideal breakfast has to include cereals — for energy restoration, seasonal fruit — for an instant charge vitamins, and dairy products — for completion of reserves of protein and calcium. The most approximate to such definition is the English breakfast — as is well-known, in the morning meal British prefer porridge, boiled egg, strong tea and a glass of fresh juice.

Why in the mornings does not getting hungry

Excellent appetite in the mornings — a rarity: according to researchers, most often people does not hunger within 40–60 minutes after awakening. The reason is, strangely enough, in violation of the rules of food and daily routine. Namely:

• it is too much caffeine in the mornings — if for the night or since morning to drink on an empty stomach a cup of coffee, it begins to influence nervous system oddly: in the beginning the activity becomes aggravated, energy is excited, but already 10–15 minutes later there occurs obtusion and a zatormazhivaniye of all processes in an organism including the appetite which is responsible for emergence. We exclude coffee in the mornings — we receive healthy appetite;
• violation of a day regimen, too late wakefulness. If the person late went to bed, did not get enough sleep and hardly gets up in the morning, then the appetite as did not happen;
• too plentiful dinner — if before going to bed the excessive quantity of food got to an organism, he simply does not manage to process it in a night, respectively, since morning you get not feeling of hunger, but only weight in a stomach (and still plus to everything heartburn, unpleasant smack, and sometimes and nausea);
• stress, haste, lack of an order;
• excessive accumulation of intestinal slime. During sleep, when food does not come to a stomach, it continues to produce slime which neutralizes release of the intestinal juice promoting digestion. If the last meal was carried out more than in 5 hours prior to a dream, then the organism has nothing to digest at night, and on walls of intestines special mucous substance which dulls feeling of hunger in the mornings is formed.

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Will help to intensify exchange processes and to awaken appetite since morning a glass of clear water: having drunk it on an empty stomach, it is possible not only to get rid of intestinal slime and slags, but also to fill water balance.

What the refusal of a breakfast is fraught with

The refusal of a breakfast can have very serious consequences. So, according to researchers, people who have plentifully breakfast have less problems with excess weight — having correctly distributed intake of nutrients in an organism, to evening of people will not have heightened sense of hunger and, respectively, to overeat for the night (that is especially harmful to bodybuilders). Besides, the lack of morning meal promotes emergence of clots in blood which then cause various diseases of a cardiovascular system. If to miss a breakfast, then deterioration in metabolism will begin, and, as a result, cholesterol level in blood will increase that can lead to atherosclerosis. All these problems can be avoided in very simple way: to simply provide itself with a nutritious and useful breakfast.

It is important! Even if the organism does not hunger in the mornings, it is necessary to force — to drink at least it a glass of clear water. 20–30 minutes later eat a little cottage cheese, porridge or make fried eggs — if gradually to accustom an organism to a breakfast, you will notice that 10–12 days later your health much will improve, and the problem with lack of appetite will not appear in the mornings any more.

That it is possible and that it is impossible for breakfast

The optimum balance in an ideal breakfast is 50% of proteins and 50% of carbohydrates, and percent of daily caloric content in morning meal — up to 30% of day norm.

Useful products

The most useful products for a breakfast of any athlete including the bodybuilder, are:

• eggs (up to 3 pieces) — from this product tasty and nutritious omelet with vegetables turns out;
• — it is more preferable than some porridge buckwheat, oat and wheat;
• dairy products — in particular the cottage cheese which was (not fat-free);
• boiled chicken meat;
• the fresh vegetables salads filled with olive oil;
• some fruit are baked apples, pear, peaches, oranges. It is important to remember that a citrus cannot be used next the heart;
• nuts;
• honey.

Certainly, one meal should not include all listed ingredients, but the main part of a breakfast has to be based on the specified products. Herbal tea, toasts with oil and cheese (source of fats), coffee with milk and even some sweet will also become excellent addition (only one unit, excessively you should not be fond nevertheless).

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It is not recommended

Enter the list of products which you should not use in the morning:

• potatoes and pasta — sources of fast carbohydrates which quickly sate however do not bring benefit to an organism;
• cold carbonated drinks and fresh juices. It is impossible to drink on an empty stomach juice from a citrus categorically: they very much increase acidity of a stomach. Cold carbonated drinks not only are a source of unnecessary sugar, but also worsen process of blood circulation in a stomach that as a result will negatively affect digestion;
• spices. You should not season plentifully food at breakfast — spices can irritate very strongly walls mucous a stomach;
• dry ready breakfasts — contain high amount of sugar and fast carbohydrates;
• fancy bread — categorically is not recommended to use on a hungry stomach;
• mayonnaise sandwiches, sausage and smoked products — such products do not bring any benefit for an organism.

Certainly, if in any morning meal to replace cottage cheese with cheese and sausage sandwich, the organism will not test notable harm. However for keeping fit and excellent health it is recommended nevertheless to try to adhere to the principles of healthy nutrition.

Whether you know? Reception of a breakfast not only promotes saturation of an organism nutrients, but also improves memory: the American scientists came to such conclusion. According to their conducted research, school students who did not miss a breakfast on average for 30% showed the best result when passing the test for attention and memory, than those who refused a breakfast.

Popular myths

Rather morning meal there are some judgments which in actual fact are absolutely false. Let's consider the most widespread myths about a breakfast:

1. Promotes increase in weight. You remember — all food eaten in the morning will be digested and transferred to energy which is required to you during the day. Will manage to process all fats and carbohydrates received behind morning meal, a stomach within 5–6 hours.
2. For breakfast it is possible to eat anything: this incorrect statement. If very densely and plentifully to have breakfast, then the calories received in the morning will not manage to be spent to lunch meal. Also there are products which are better for not eating since morning (the list is higher).
3. The correct breakfast cancels the correct lunch and a dinner. For maintenance of physical health to watch that as as you eat, it is necessary throughout the day, and not just in the morning!
4. Coffee and muesli will provide with charge for all day. Coffee is a source of caffeine which will really provide with energy, but only for 15 minutes. A large number of sugar, as a rule, is a part myusly instant therefore the effect of such food will be very short-term: sugar, having come to blood, will cause fast saturation and will develop energy which will disappear the next 30-40 minutes, and the organism will demand the next portion again.

Examples of breakfasts

Certainly, each certain athlete and the bodybuilder has to make the menu of a breakfast, proceeding from the day activity, the number of physical activities, the state of health, weight and so forth.

It is important! In order that breakfasts did not become boring, it is possible to alternate products and to make each breakfast on separate category. It is not obligatory to stir in one step some food of a squirrel, fats and carbohydrates at all: it is possible to make, for example, one breakfast only proteinaceous (for example, omelet and herbal tea), another carbohydrate with addition of fats (for example, a toast with oil, porridge and boiled meat), etc.

We offer several options of an ideal breakfast which will suit both to bodybuilders with high physical activity, and to the beginning athletes below (everyone defines serving size for itself(himself)):

1. Porridge on milk with honey and dried fruits, 2 boiled eggs, herbal tea (it is possible to add a piece of whole-grain bread). Excellent example of a carbohydrate and proteinaceous breakfast.
2. Omelet with vegetables, boiled meat, coffee with milk (it is recommended to add no more than 5 eggs to omelet).
3. Buckwheat cereal with a boiled salmon, the vegetables baked on a grill, herbal tea, nuts. Such breakfast is saturated with carbohydrates, proteins and fats practically in equal proportions.
4. The rice boiled on milk, salad on olive oil with cheese/cottage cheese (as Greek), a piece of boiled fish. Very nutritious and saturated with carbohydrates and useful fats breakfast.
5. Unsweetened porridge with the baked pumpkin, walnut nutlets and cashew, cheesecakes in an oven, boiled egg, tea. Such breakfast will provide with energy at least for 3 hours.

Examples of the correct breakfast for the bodybuilder can vary: someone does not love porridge, for someone it is heavy to eat vegetables since morning, and someone has no herbal tea.

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Nevertheless, the basic principles stated in this article have to be observed, providing an organism since morning with the correct set of proteins, fats and carbohydrates not only will promote a set of weight, production of energy and activization of work of a stomach, but also will help to bring toxins out of an organism, to reduce a fat layer, will improve health and the general tone of an organism.