In bodybuilding jargon, there is a saying that “half by training, half by eating,” This is indeed a common experience. Although the performance of athletes depends on scientific training and a good psychological quality, reasonable nutrition is very important; it helps to improve the effectiveness of training bodybuilders and competitive abilities.
It should be noted that the diet to promote the ability of competition is not easy, and it is not too much to expect before the competition that diet produces a miraculous effect. But the diet before competition can help to maintain good sports for the athletes to create conditions for the good state. On the contrary, if they have poor diet before the game, it often affects the ability of athletes.
Many bodybuilders in the pre-race preparation phase, there are some conceptual issues and doubts, leading to exercise-induced fatigue, loss of lean body mass, circumference reduction, etc., seriously affect the ability of the game.
One problem: too much protein intake before competition. No protein, it cannot build muscle, but is it better you have the more protein? We found that, before competition a large number of high-protein diet did not translate into muscle, but is broken down for energy. This can be seen before biochemical monitoring. This will not only increase the liver, kidney burden, but also because of excessive urination lead to dehydration of the body prematurely. In addition, the protein metabolite is acidic. Excess protein causes the acidification of the blood, causing fatigue, and affects the game state. We should remember, muscle growth is not accomplished overnight, protein supplement should be consumed before competition and can maintain muscle circumference, especially before 3 days, the diet should reduce protein intake to 20-30%.
Second problem: the restricted carbohydrate intake, leading to inadequate intake of carbohydrates. When carbohydrate intake is too small and not enough to meet the needs of the body for energy, there is a large part of energy to rely on the muscle protein breakdown to get, which led to lean body mass decreased. Thus, even in the period of the reduced fat before competition, carbohydrate intake cannot be too small. In the last month before the game, the best daily carbohydrate intake is not less than 2-3 grams per kilogram of body weight. In fact, as long as the allocation is reasonable, we can achieve not only reduce fat, but also to meet the physical needs. Carbohydrate intake is as much as possible on the breakfast and after exercise, carbohydrate intake should be avoided before bedtime to prevent the conversion of carbohydrate to fat accumulation in the body, so that increases body fat. Â
