Products useful for fitness and bodybuilding. The best foods for bodybuilding Legumes for bodybuilding

It is now difficult for all parents to maintain the correct diet for their child, but what if the child is an athlete?

It is for athletes that the problem of choosing the most healthy products and dishes for their diet is relevant. From the point of view of energy requirements, the nutritional norm of the average adult, depending on the type of activity, is in the range from 1.8–3.5 thousand kilocalories. But for athletes, especially athletic sports, for whom maintaining optimal body weight is important, or those who actively train before competitions, this norm is in the range of 4-5 thousand kcal.

Of course, it is not always possible to get such a number of calories from regular food, especially since an athlete needs not only calories as such, but also a specifically balanced set of nutritional components: proteins, fats, carbohydrates, fiber, vitamins, minerals, etc.
In big sports, there is such a thing as sports nutrition, which is mainly based on protein shakes. But this does not exclude the presence of ordinary products in the athlete’s food.
It is extremely important for an athlete to include in his menu only those products that are optimal from the point of view of sports. One such product is beans. And that's why.

100 g of beans contains:
60 g carbohydrates (20–25% dietary fiber, 70–75% starch, 5% sugar);
21–23 g of proteins (12 essential and 8 nonessential amino acids, among which the most are glutamic and aspartic acids, as well as leucine amino acid BCAA - 18%). The absorption of bean proteins is 70–80%, which is considered an extremely high indicator for protein;
0.8–1.7 g of fats, of which healthy (unsaturated) – 70%;
Vitamins B1, B2, B4, B5, B6, B9, E, K, PP, which enhance neural conductivity, promote normal cell growth and regeneration and are responsible for protein synthesis. The intensity and quality of training depends on these vitamins, and a deficiency of these vitamins leads to disruption of the metabolism of fats and proteins, which, in turn, inhibits the growth of muscle mass.
100 g of “6 sotka” beans contains 120–265 kcal. The glycemic index of beans is low: from 15 to 35 depending on the variety.

It will also be useful for mothers to know that consumption of beans is recommended for the prevention of hypertension, stroke, pyelonephritis and cardiac arrhythmias, which is the basis for protecting a child athlete from the adverse effects of heavy physical activity.

Every workout and, especially, competition is a serious physical stress, and regular consumption of beans helps increase the body's resistance and endurance of the athlete, strengthens his immunity.

It is safer and easier to use canned beans in an athlete’s diet. This is due to the fact that when choosing beans for canning, only the best fruits, undamaged and untouched by rotting processes, are used. In addition, canned beans are already ready to eat, which makes them almost the main product in an athlete’s diet! My personal favorite in the line of canned beans is the 6 Sotok brand beans. It meets all the necessary quality requirements and, in addition, has a great taste!

With regards to physical education,
your Marianna Trifonova

Roughly speaking, muscle mass begins to grow not at the time of exercise, but half an hour to an hour after its completion. If the strength is not reinforced, the entire load will be in vain. However, the above is only true for those cases when the athlete’s goal is to increase muscle mass or maintain body tone. In a situation where training is practiced to lose weight or dry the body, fueling yourself with food is not only ineffective, but simply harmful. After significant exertion, it is not recommended to even quench your thirst and completely abstain from food and drink for at least 1 hour.

What exactly should you eat after exercise?

Not only after training, but also in everyday life, preference should be given to healthy foods. Its composition will help you decide what food you should eat. The body, depleted by the load, first of all needs carbohydrates - they should make up at least 60 percent of the diet.

It doesn’t matter whether you’ve been doing fitness, running on a treadmill or pedaling on an exercise bike, carbohydrates will help you restore strength faster and get the most out of your workouts. Among foods rich in carbohydrates, pay special attention to the following foods:

almost any fruit, except those rich in sugar;
vegetables;
berries;
fresh juices;
whole wheat bread;
dried fruits, muesli;
legumes - peas, beans, beans, lentils;
cereals, especially rice, oats and pearl barley.

The situation is different for those who engage in weightlifting and strength sports. They are practiced when muscle mass is a priority, and to build it you cannot do without proteins, which means we give preference to them. They must form at least 50 percent of the diet. After training with heavy strength loads, the following foods are especially welcome:

meat - chicken, lean beef, veal, horse meat (their protein content is maximum - from 20 to 25%);
boiled eggs;
milk and dairy products, cheeses;
fish is also rich in proteins.

We also must not forget that it is important not only to satisfy the body’s need for useful elements, but also to protect it from harmful ones. Athletes must understand that the fat content in foods must be kept to a minimum - no more than 15 percent of the diet. In addition, caffeine-containing foods and drinks and alcohol are excluded from the diet during the first two hours after training, and you should not smoke. This is especially harmful for the body experiencing energy starvation after exercise.

What exactly you need to eat after training, and what is best to exclude from your menu, is important for every novice athlete to know. It doesn’t matter for what purpose the classes are held - to lose weight or build muscle mass, the effectiveness of the training directly depends on compliance with nutritional rules.

An article about the rate and timing of protein and carbohydrate consumption after training.

The basis of any changes in the body is primarily nutrition, not physical activity. The result will largely depend on him. If the intensity of sports is high enough, it is also necessary to adjust the nutrition plan to the training. In this article, we will introduce you to the general norm and timing of protein and carbohydrate consumption after training.

Recommendations for protein and carbohydrate intake. To achieve your goal, be it losing weight, gaining muscle mass or maintaining body shape, you first need to consume a certain amount of proteins, fats and carbohydrates over a period of time. all day. This is important for building your body! For example, if you consume your entire daily intake of carbohydrates immediately after training, your efforts will not bring results. Firstly, as a rule, many simply physically cannot eat the required daily carbohydrate intake in one meal. Secondly, even if you try and regularly eat this way, you risk stretching your stomach and not having time to evenly use up the energy received from carbohydrate foods during the day and it will be stored as fat.

Therefore, let's understand the general role of carbohydrates and proteins.

So, healthy carbohydrate foods (fruits, grains, legumes) help the body produce energy throughout the day, including for training. During digestion, carbohydrate products are broken down into individual glucose molecules. They then pass through the intestinal wall into the blood. Glucose is transported through the bloodstream to the liver, where it is filtered and stored in reserve. The pituitary gland (an endocrine gland located in the brain) sends a signal to the pancreas and thyroid glands to release hormones that force the liver to release accumulated glucose into the bloodstream, after which the blood delivers it to those organs and muscles that need it. Having reached the desired organ, glucose molecules penetrate into the cells, where they are converted into a source of energy that is available for use by the cells.

They also speed up the recovery process after intense exercise and stimulate insulin production. They store glycogen in the muscles and liver, thanks to which the brain receives signals of satiety, so the body spends energy on muscle growth.

Daily requirement for carbohydrates. The American College of Sports Medicine gives general recommendations, which indicate that the daily amount of carbohydrates depends on the type of sport and the level of activity during training.

According to these data, most people should consume 3 to 5 grams of carbohydrates per 1 kg of body weight per day, provided that you exercise 3-4 times a week and the goal is to increase lean body mass. For those who train 3-4 times a week and want to lose weight, 2 grams of carbohydrates per 1 kg of body weight will be enough.

Carbohydrate intake after exercise

If there are 24 to 48 hours between workouts or sporting events, it is important to pay attention not to how many carbohydrates you consume at a time after training, but to ensure that you consume the daily amount necessary for your goals and activity level. In this case, glycogen reserves will be evenly restored between workouts.

Protein products (dairy, eggs, poultry, fish, meat) help maintain or increase muscle volume, avoid serious muscle damage and fill the bloodstream with amino acids, since protein is the main plastic material for the construction of cells, tissues and organs, the formation of enzymes, many hormones, and hemoglobin.

Daily protein requirement. According to research from the National Academy of Sports Medicine, it is recommended for physically active people to consume up to 2 grams per 1 kg of body weight. If you exercise 3-4 times a week, this is considered an average level of activity. In this case, it is recommended not more than 1.7 g of protein per 1 kg of body weight per day.

Protein intake after exercise. According to research from the American College of Sports Medicine, post-workout intake of about 20 grams of protein along with carbohydrates within the first 30 minutes of physical activity is recommended to optimize the recovery process. Experts from the National Academy of Sports Medicine note that after training it is necessary to give preference to dairy products, as well as eggs, since the protein in these products is more easily absorbed than from other sources.

Example of a post-workout meal:

1. When losing weight:

• cod (protein) + green beans (fiber)

• turkey (protein) + fresh vegetable salad (fiber)

2. When gaining muscle mass:

• cod (protein) + green beans (fiber) + brown rice (complex carbohydrates)

• chicken breast (protein) + lentils (complex carbs) + broccoli (fiber)

Summarize:

Remember that nutrition after training, as before, should be balanced. This way you will make the work done truly effective.
December 21, 2016, 17:28 2016-12-21

Beneficial features. - a favorite side dish before competitions for all competing athletes.

Green beans are a storehouse of vitamins A, C, E, B, as well as microelements - magnesium, folic acid, iron, calcium, chromium. The uniqueness of this type of bean is that green beans do not absorb all toxic substances from the environment.

This type of bean actively helps to establish hormonal levels, this is due to the presence of vitamins C, A, E. This type of bean should be introduced from time to time into the diet of adolescents, pregnant women, and women during menopause in order to mitigate “hormonal storms” in the body.

Green beans cope well with anemia and anemia. Green beans improve the function of the kidneys, liver, respiratory organs, stomach and all organs of the gastrointestinal tract, nervous system, heart and blood vessels.

Green beans are a low-calorie and dietary product. Dishes made from it can be consumed by people who care about their figure and fitness. Moreover, green beans are present in many diets as a product that helps fight obesity.

Green beans are an indispensable medicine for patients with diabetes. The fact is that bean pods lower blood sugar levels, which allows you to reduce the dose of insulin or other diabetes medications. IN Bean pods contain an insulin-like substance arginine, it lowers the level. Particularly strong effect on reducing the amount of sugar in blood of diabetic patients provides a decoction of bean pods with blueberry leaves, which is taken half a glass before meals.

Green beans have beneficial effects on the nervous system, and the person becomes calmer.

Eating beans regularly is an excellent prevention of tartar, as well as bacterial infections.

In case of tuberculosis, regular consumption of green beans promotes a speedy recovery.

For cardiovascular diseases, green beans are a medicine: they actively resist the aging process of tissues, the formation of cholesterol, the development of atherosclerosis, hypertension, and heart rhythm disturbances.

Zinc in green beans regulates carbohydrate metabolism, helps overcome obesity and lipid metabolism disorders.

Copper in green beans stimulates the synthesis of hemoglobin and adrenaline.

If eat legumes beans often, then you don’t have to go on a diet: your weight will return to normal over time, thanks to active work of beans to normalize carbohydrate metabolism.

Beans resist the formation of adenoma in men, restore genitourinary function and potency.

Small kidney stones using regularly edible green beans may dissolve. Beans have a diuretic effect, remove excess salts from the body, and therefore green beans are a very desirable dish for gout and urolithiasis.

Gallbladder under action of substances green beans are also cleared of stones. This type of bean is recommended for use in case of hepatitis and other liver diseases, because it actively eliminates inflammatory processes and restores normal tissue functions.

If beans are canned or frozen, they retain all their beneficial properties.

Green beans are now grown almost everywhere; they are increasingly gaining popularity as a valuable and dietary food product with unique healing and nutritional properties.

Beans contain a lot of starch and proteins, which are used to build tissue cells and nourish cells.

Green beans contain antibiotic substances that lower blood sugar levels. A decoction of ripe bean pods is especially beneficial for people with diabetes.

Infusions of bean pods are drunk for diseases of the bladder, kidneys, hypertension, gout and rheumatism.

Ripe beans of any kind are ground, and this flour is sprinkled on wounds and burns for speedy epithelization.

The question of the daily nutrition of an athlete, a healthy lifestyle person who strives to monitor weight and health, is always relevant, because I myself have been involved in sports all my life and have been on all the diets in the world. And I continue to look for the best option.

The protein we are used to in the form of meat is not only starting to get boring, but we want variety. The question of the quality of this protein made me pay attention to plant protein.

So, legumes, namely beans, are the most optimal source of protein for both the athlete and modern society.

Let's try to figure out together what this “golden” product is and why it is attractive.

The calorie content of beans is 260 kcal, protein is 21-22 grams. But to cook it you need to soak it.

The most convenient option for consuming fruit beans, let’s call them by the usual word “beans beans,” is canned beans.

So, let's look at the most available options

There are many types of beans, but the most famous are white and red.

1. Biological value of beans, composition. Useful qualities and digestibility.

The chemical composition of canned beans is rich in highly nutritious vegetable protein, which helps athletes and supporters of a healthy lifestyle quickly and fully recover after exercise.

In addition, beans are rich in complex carbohydrates (i.e. fiber), which gives us long-lasting energy. Beans contain a lot of B vitamins, especially B 6, as well as minerals: iron, sulfur, zinc, magnesium, phosphorus, calcium, sodium and potassium.

About white Alubia: a source of iron, magnesium, potassium, phosphorus and calcium

6 grams protein

Interestingly, the composition of canned beans is not much different from unprocessed beans. The product retains more than 80% of its nutrients after canning. Canned beans contain practically no fat; the calorie content of canned white beans is 95 kcal.

The most famous variety of red beans is the variety Kindy. High amino acid content. Source of iron, potassium, molybdenum and thiamine with pyridoxine.

Squirrel 7.8. kcal 123.

Canned beans normalize metabolism in the body, mainly protein and carbohydrate. Regular consumption of them helps reduce the level of “bad” cholesterol in the blood.

Canned beans are a blood-forming product. Due to the high content of iron and vitamin B6.

An excellent diuretic, expectorant and sedative.

Many sports use diuretics (which is unacceptable), so beans can come to the rescue of athletes such as: wrestling, boxing, and rhythmic gymnastics.

A very important point: protein from beans is much easier and faster to digest by the body. This is especially important for athletes when they need to quickly recover before the next workout.

A very important point: during preparation and preservation, the manufacturer soaks the beans correctly. Which is not always possible at home. That is why canned beans are well and easily digested in the stomach, there is no bloating or fermentation.

Beans are digested in an average of 2 hours.

1. Lose weight with beans.

White beans for weight loss.

White beans are high in zinc and copper, calcium, and iron. They have a delicate structure and are digested better than other legumes. Due to its high concentration of zinc, white beans are equally beneficial for both women and men. Zinc deficiency in representatives of the stronger sex can cause infertility.

Eating beans 2-3 times a week will replenish our body with these elements.

The presence of dietary fiber, which stimulates the digestive system and gives a feeling of fullness;

Reduced blood sugar levels;

Blocking calories and starch;

Low energy value.

Red beans for weight loss

In terms of the amount of protein, red beans are close to meat and fish. Red beans contain large amounts of iron, potassium, and sulfur. The latter is necessary in the treatment of bronchial, intestinal and skin diseases.

Beneficial properties of red beans for weight loss:

Low calorie content, 85 kcal in a can.

It has a diuretic effect, which in turn helps remove excess fluid from the body and eliminate swelling;

Takes part in the breakdown and elimination of fats.

Coarse plant fiber fibers in beans They normalize the functioning of the digestive tract, maintain a feeling of satiety, which leads to a reduction in the amount of food consumed and weight loss.

You don’t want to eat for 3-3.5 hours if you have canned beans in your diet, due to the fiber and high protein content.

1. Beans in sports.
   

Protein sports nutrition and a dissolved protein shake are produced based on legumes. The basis of nutrition for bodybuilders and those who like to train with weights.

Pay special attention to the anti-allergenic property of legumes. Such sports nutrition perfectly restores muscles with building material and does not cause a negative reaction from the body. The digestibility of vegetable protein is up to 80%. They are a long-lasting protein; their best use is in the evening when the body is sleeping. Gradual nutrition of tired muscles at night.

“The athlete sleeps, the muscles grow.”

Due to its high fiber content, it may help you reduce levels
cholesterol, it regulates digestion and prevents constipation. Water-soluble fiber may help
regulate blood sugar levels (like a sponge absorbs glucose) and therefore less insulin is released. This is especially welcome
for diabetics and those suffering from insulin resistance and hypoglycemia, as well as for people who want
lose excess fat

For athletes and marathon enthusiasts, red beans are the most suitable. It contains a large amount of iron and B vitamins, which promotes the formation of red blood cells - hemoglobin.

1. Beans as a meat replacement for vegetarian athletes. Or during Lent.

Protein is a vital building material for humans. It should be in the daily diet and make up 25-45% of the total.

But what about those people who, in their conviction, do not accept animal protein?

Or during Orthodox fasts, there are 4 of them, and the total number of days in the year is about 120, and this is a third of the year - without meat and other animal protein.

Eating beans daily helps the body get everything it needs to function.

We take canned beans, 100 grams of product contain 6-8 grams of protein. An adult needs 100-150 grams of protein per day.

The daily diet of an athlete (vegetarian) may look like this:

Breakfast.

Buckwheat porridge 200 grams 6 grams protein

200 grams red beans 17 grams protein

Lean bread toast with soy cheese

40 grams of nuts (walnuts and almonds) 7 grams

=30 grams per morning.

Snack.

2 fruits (apple, banana, 50 grams peanuts) 10 grams of protein

Dinner.

Lentil soup 200 grams- 8 grams protein

Cauliflower with mushrooms 350 grams – 15 grams of protein = 23 grams

Snack after training, a protein shake with plant protein. 23 grams

Dinner.

Canned white beans in tomato paste 200 grams 14 grams

Salad of fresh vegetables and spinach leaves 200 grams 4 grams of protein = 18 grams

In the evening, isolate on vegetable protein 23 grams

=127 grams of protein per day for an athlete, average, without animal products.

It is well known that vegetarians do not suffer from obesity and rarely suffer from type II diabetes mellitus and coronary heart disease.

By replacing animal protein with plant protein, the following occurs:

Unloading the digestive organs. Meat takes a long time to digest, contributing to the formation of toxins and waste in the intestines.

Elimination of edema and lowering blood pressure. This happens due to an increase in fluid excretion naturally, with urine. And a decrease in its amount leads to a decrease in blood pressure.

Improving the elimination of lactic acid. From its excess, muscles ache after physical exertion, general weakness appears, and sometimes even the temperature rises.

But when talking about replacing meat with beans, you should remember that meat contains vitamin B12, which is absent in plant sources. This vitamin is critical for the normal functioning of the nervous system. During intense physical activity, the consumption of this vitamin is significant.

Therefore, when replacing animal protein with vegetable protein, it is imperative to use an additional source of vitamins, and pay special attention to the content of vitamin B12 in it.

1. Beans for every day.

We have already told you above that it is not advisable to rely entirely on plant protein in our daily diet. But beans have a “magic time of day” when they are the best dish, ideal in taste and nutritional qualities - breakfast

After all proper breakfast- this is a successful day, good health and a slim body.

The carbohydrates needed to charge our brain are absorbed in moderation, without a big spike in insulin, if we add beans to breakfast. The large amount of fiber in beans slows down the absorption of carbohydrates, which allows you to obtain the necessary energy gradually, without storing excess energy in the fat layer. Plus, the presence of protein in beans makes your muscles full and energized.

And naturally, in the modern world, when we usually have no time to soak beans, a person’s ideal breakfast would be a diet using canned beans.

I’ll give you an example of a proper breakfast for a man and a woman.

A proper breakfast for a man should not exceed 600 kcal. This breakfast includes for example:

Scrambled eggs from 2 eggs (the body receives 150 kcal and 20 grams of protein)

- 2 grain toasts (250 kcal, 8 grams protein, 30 grams complex carbohydrates)

100 grams canned beans (85 kcal, 15 grams protein + fiber)

Cappuccino (100 kcal)

Breakfast for a slim lady, 450 kcal

Scrambled eggs from one egg (80kcal, protein and essential fats)

Cereal toast (120 kcal plus complex carbohydrate energy)

100 grams of red beans (85 kcal and satiation for the whole morning)

A woman needs to pay more attention to iron-containing foods to maintain normal hemoglobin levels. Iron is better absorbed at breakfast.

Cappuccino without sugar, but with one piece of chocolate (150 kcal)

The coarse fiber in beans will prevent high insulin release. Therefore, chocolate in this diet will only be beneficial for a girl.

The benefits of eating beans are certainly not limited to the morning hours.

Lunch with beans is also healthy.

And the first thing that comes to mind in this case is, of course, lobio. The national dish of Georgia, lobio translated from Georgian means beans. To prepare this dish, use red or purple beans. All kinds of seasonings are added to lobio: garlic, walnuts, wine vinegar, vegetable oil and onions. Typically, onions account for up to half the amount of beans. Depending on the recipe, tkemali, tomatoes, and cheese are added. Spices: red and black pepper, cloves and coriander.

The dish turns out to be very nutritious and tasty.

For 100 grams of lobio we get:

65-80 kcal, depending on added ingredients (nuts and cheese)

0.5 fat (vegetable oil and some nuts)

4 grams of protein

12 grams complex carbohydrates (fiber)

For a serving of 300 grams we get fullness, 12 grams of protein and a slim figure.

1. canned beans are the most layered, light and satisfying snack for an athlete.

And finally, I’ll give an example from my own experience of eating beans. Athlete's experience.

One day after an evening workout I was so hungry that I couldn’t make it home. While running, you can only eat buns and shawarma, and this is not at all sporty and not for slender women. I gathered my strength into a fist and looked more closely at the counter (anything, but not rolls with chocolate, I didn’t want fruit at all). I remembered about canned beans, and took white beans in tomato sauce and a disposable spoon from the store, opened it on a bench in the park, ate half of it, felt that I was full and moved towards home. At home, I made a sandwich with black bread toast from the remaining half a jar. It turned out very tasty and the most interesting thing - satisfying. 300 calories from beans and 100 calories from toast - a wonderful dinner, both light and full. Now I regularly eat beans for dinner with a salad of greens and vegetables. it really replenishes both strength and well-being. And the most important thing is saving precious time for health benefits.