How to eat an athlete? Sports and nutrition during set-up and drying


How many proteins, fats and carbohydrates you need to consume on a set of masses and on drying. Differences due to physique.

Nutrition plays a huge role in the life of every person. Consumed products affect not only the appearance of the figure, but also form the quality of life as a whole. And the harder the conditions of this life itself, the more important it is to monitor what enters the stomach to maintain it.

This is especially true for active athletes. The nutrition of athletes must be balanced especially well. Physical activity and constant overcoming of body limits require the best compensation in the form of micronutrients. A top workout blog will not only help you gain muscle or lose fat faster, but it will also make each person stronger, stronger and healthier.


Possible goals

I would like to derive some universal formula that suits everyone and everyone. That's just impossible to do. After all, everyone has different goals in sports, and the peculiarities of their body also need to be considered. Based on these facts, nutrition for athletes can vary quite a lot.

So, diets will be completely different for:

  • muscle gain;

  • destruction of subcutaneous fat;

  • nutrition of hardgainers and people with a slow metabolism.

Only the high content of natural vitamins and minerals in food will remain unchanged. This is due to their increased consumption in the process of any physical activity. It is no coincidence that almost every diet for an athlete includes fresh fruits and vegetables.

Let's look at each of the options for diets separately.

Weight Gain Nutrition

If an athlete sets himself the goal of increasing muscle volumes, then he must observe a number of certain conditions in the diet:

  • consume a lot of protein;

  • use enough carbohydrates;

  • maintain high calorie content.

If you characterize the principles of the diet for mass gain in one word, then it will be - “satisfying”. Forget about diet food if you do not want to slow down your own development.

Muscle growth protein

Only one protein will have to eat at least 2-2.5 grams for every kilogram of your weight . You are still in the weight of the pen and barely reach 50 kg? Then the daily diet should consist of at least 125 grams of easily digestible protein.

Any lean meat, fish and poultry are great for saturating the muscles with the necessary amino acids. Vegetable protein is worse, but putting a portion of beans on a side dish with chicken will not be out of place.

Such food for athletes is a great burden on the digestive system, which is why part of the protein that is missing in the required daily serving is often obtained from protein shakes, which are much easier to digest.

And do not try to eat a chop of 300 grams at dinner, hoping with it to solve all your problems at once:

  • First, from the same beef, protein is absorbed only by 60%. And 300 grams of meat are not equal to 300 grams of pure protein.

  • Secondly, at a time, the stomach can absorb no more than 30-40 grams of protein. Therefore, its greater use in one sitting will not give any advantages, but only overload the digestive tract.

How to eat an athlete? Sports and nutrition during set-up and drying

Carbohydrates for energy

Carbohydrates during weight gain also need to be consumed a lot - 4-6 grams for each kilogram ! The athlete's menu for each day should include a sufficient number of cereals and legumes. Various porridges harmlessly fill the body with carbohydrates without turning into fatty deposits.

But do not give up on fast (sweet) carbohydrates. After training, they perfectly replenish energy, helping to build muscle mass.

Better Bigger Better

If you think that meals for athletes during weight gain consist of a careful calculation of calories, then you are ... right! Only now they are considered so that, God forbid, eat less than they can digest.

If without jokes, then the food in the typesetting period should be super-calorie. Useful are even healthy fats from nuts or fish. And all this in order to not only cover the needs of a hard-training body, but also give it resources for building muscles.

Nutrition to kill fat

A completely different story if an athlete sets himself the goal of destroying accumulated fat. By the way, in any case, it accumulates during a set of muscle mass. None of the best menus will help you gain 10-15 kg of lean muscle without a single gram of fat, as it is said in the brochures.

The intake of protein, slow carbohydrates and beneficial fatty acids only reduces the percentage of stored fat, but does not completely block it.

But now it's time to get rid of him. How to do it better?


Protein continues to be consumed in large enough portions, even large ones - up to 3 grams per kg of weight . After all, this is the basis for maintaining existing muscles. If you exclude it from the diet, then you will lose weight even faster, but you will only lose a lot of kilograms of previously gained muscles.

Only the most dietary meat is accepted - chicken and steamed fish. Eggs are only in the form of separated proteins from which you can make an omelet. Again, legumes and other sources of vegetable protein are still welcome.

Total caloric intake is reduced. Now you need to spend more calories than get them from food.
How to eat an athlete? Sports and nutrition during set-up and drying


They need to be minimized - 0.5-1 g per kg of weight . The athlete's menu at the stage of fat burning should generally be devoid of sweets! And carbohydrates should only give a starting fuse for starting a workout, but no more. Otherwise, the expenditure of fat as energy will never begin.

Contrary to popular belief, it is necessary to have breakfast before the morning strength training and not only protein. Vegetable salad, unsweetened oatmeal or another small portion of slow carbohydrates will be very useful. If a person ignores breakfast, then his body begins to slow down the metabolism, and this is the enemy of weight loss. And there will simply be no strength to start classes at an energetic pace if you refuse breakfast within a few days.

Fats in the process of getting rid of excess weight are allowed to be consumed only in plant form and only as part of low-calorie foods. So, salad dressing with olive oil is quite acceptable, if you do not treat yourself to such food every day.

Different metabolic rate

You probably noticed that different people react to the same diet in different ways. A person who is thin by nature can gobble up a bunch of hamburgers one by one, without ever overgrown with fat. But for a dense individual, an extra chocolate bar pulls the arrow of the scales to overload. The faster the metabolism, the more difficult it is for a person to gain weight and vice versa.
How to eat an athlete? Sports and nutrition during set-up and drying
The diet for athletes with fast metabolism should be much more high-calorie. They are allowed to lean on fast carbohydrates more actively in the process of mass gain, so that the energy received does not have time to be burned until it helps amino acids to build protein muscle tissue.

If your metabolism is slow, then you should think 10 times before eating extra sweetness, even after the hardest workout. Going over the top calorie line will be dangerous in terms of the deposition of excess fat.


There is no universal nutritional plan for an athlete. It all depends on the goals set for him. The value of high-calorie food during typesetting exercises will turn into a disaster in the process of fat burning.

Only large volumes of natural vitamins - fruits and vegetables - remain unchanged. Because, regardless of the type of load, an active athlete consumes these trace elements much more than an ordinary person.


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