Today, when the popularity of sports nutrition is increasing every day, most people who are not related to sports believe that it is impossible to achieve the desired result without it, to pump up the body. But, is it really so? Is it possible to pump up without sports nutrition and how to do it?
Protein food for muscle growth
Is sports nutrition necessary?
In order to answer the question as to whether it is possible to build muscle without resorting to the use of sports nutrition, it is worth looking into the past. After all, a few decades ago, when bodybuilding already existed, athletes somehow managed without proteins and other additives. And, therefore, even today this food is not mandatory in order to gain muscle mass. So, why do most athletes cannot do without it and consume various supplements in large quantities? The fact is that such a sport as bodybuilding provides for the need speed dial masses, since bodybuilders often take part in various competitions, competitions, demonstrating their bodies.
When it comes to a person who came to the gym in order to put his body in order and gain muscle mass, he can easily do without dietary supplements. Unless, of course, we are talking about the need to make your transformation lightning fast.
Therefore, on initial stage training a beginner in the sport can do with the help of properly selected nutrition.
Balanced diet for muscle building
After all, a balanced diet can fully replace supplements. But, at the same time, it is constantly required to control what is eaten.
Quite often, after training, athletes resort to the use of proteins to nourish the muscles. But, if they have the opportunity to get it from food, for example, boiled chicken meat, then why not do it. Gaining muscle mass without the use of sports nutrition is possible only if a complex of training, nutrition and rest is developed. As for nutrition, it should be adjusted in favor of foods that contain sufficient amounts of protein, simple and complex carbohydrates, and unsaturated fats.
Bodybuilding can do without sports nutrition, but muscle mass gain will be somewhat slower than with its use. But, the process is possible, so everyone can achieve the desired result by making great efforts, or by giving preference to sports nutrition.
What is the reason for the popularity of sports nutrition
The modern world is in constant motion, which does not wait for anyone. Therefore, most people are in a frantic rhythm of life, in which there is not always time to do basic things, such as having a snack. In this regard, manufacturers of sports nutrition have made sure that athletes can supply their body with the necessary substances and microelements in a timely manner, contributing to the consolidation of the result.
Bodybuilding will give results only when the physical work done is backed up by the necessary nutrition and rest. In order for mass gain to continue during rest, it is necessary to reinforce the body with proteins that enter it with the use of protein. After all, it is not always possible for an athlete after a workout to eat a portion of fish, chicken, or another product that is a source of protein. But drinking a protein shake on time is not difficult. This will have a positive effect on the result, because if you do not supply the body with the necessary substance after training in time, then all the efforts made may be in vain.
You need to eat chicken, it has a lot of protein
Bodybuilding involves the use of dietary supplements also because it allows athletes to:
- Recover faster after a workout.
- Increase your scores.
- Gain the necessary muscle mass due to increased blood flow to the muscles.
- Concentrate on achieving your goal.
Bodybuilding is not limited to the use of proteins as ancillary supplements that allow you to gain muscle mass. There are other supplements that are responsible for weight gain.
Sports nutrition Gold Standard
These include supplements such as:
- Aimed at the breakdown of fats.
- Contributing to the rapid recovery of the athlete after the training process.
- Stimulating metabolic processes in the body.
- Preventing catabolism.
- Replenishing energy, strength to perform physical activity.
Sports nutrition is an auxiliary complex that is designed to achieve results in the shortest possible time. . By resorting to the use of supplements, weight gain is much faster, because the body receives in the required volume all the nutrients that are the building material for muscle tissue. Thus, the muscles grow faster.
I have a guy who trains with me at the club who never drinks protein after a workout. I decided to ask him why he does not take sports nutrition like everyone else.
It turned out that everything is simple - he is absolutely sure that sports nutrition is not only addictive, but can also lead to disastrous consequences. I failed to convince him of the absurdity of his thinking.
I sat on various forums, trying to find out if bodybuilding without protein can exist and if it is realistic to achieve results. More on this later…
Interesting articles about chemical additives and their action:
Is it possible to build muscle without protein
The modern power athlete has been so spoiled by civilization that he cannot imagine his life without sports nutrition. But some nutritionists believe that this component is completely optional, it only makes life easier, and even a properly composed balanced diet can bring the result.
A worthy replacement for protein is considered by many to be products containing protein, such as meat, eggs, fish and dairy products (cheese, milk, cottage cheese, and others).
But is the replacement the same? In the event that a bodybuilder wants to achieve results on a regular diet without protein, you should first find out how much protein the body will absorb.
And when using only ordinary products, it is quite difficult, because in addition to protein, they also contain fats and carbohydrates. Therefore, along with a large amount of protein, unwanted components can enter the body.
Using sports nutrition, it is much easier to calculate how much and what nutrients will enter your body. But if you are determined to give up sports nutrition, you should be prepared for a long wait for the result and a slow increase in muscle mass.
Another negative point of ordinary (but high-quality) food is its high cost, because truly healthy and complete food is expensive.
What and how to eat an athlete when refusing sports nutrition
To begin with, you should be patient, because by giving up protein, you complicate and lengthen your path to a sports result. To achieve the goal, strict discipline and self-confidence are needed.
So, here are some tips to help you reach your peak in sports.
- First you need to determine what calorie intake should be for gaining muscle mass. To do this, multiply your body weight by 40 and get the answer you need. If your weight is 70kg but required amount calories will equal 2800 kilocalories per day.
- The next step is the calculation of the daily diet of proteins, fats and carbohydrates for your body. To achieve the goal - a set of muscle mass, proteins, carbohydrates and fats should be distributed as follows, 30%: 50%: 20%. Thus, the share of protein in the daily diet falls 840 kcal, carbohydrates - 1400 kcal and fat - 560 kcal.
- Now we need to calculate the required amount of nutrients. We know that 1 gram of protein and carbohydrates contains 4 kilocalories, and 1 gram of fat contains 9. Therefore, to achieve the desired body weight, you need 210 grams of protein, 350 grams of carbohydrates, and 62 grams of fat.
- The next step is to select the desired products according to the resulting calculations. To do this, we need literature describing the caloric content and nutritional value each product and a kitchen scale. For accounting, you should stock up on a notebook or notepad, where you should record everything eaten during the day.
By the way, you should not drastically abandon the usual diet. The transition to a new diet must be carried out gradually so that the body does not have a state of stress. The period of adaptation to a new diet takes about 2 weeks.
When you're sticking to a new diet to build muscle, you should pay attention to your carb intake, which can be "slow" or "fast".
After training, “fast” carbohydrates should not be consumed; it is better to give preference to quickly digestible protein foods (boiled fish, eggs and milk). Long digestible proteins and "slow" carbohydrates are best eaten for breakfast.
And you also need to remember to consume the right amount of liquid, which should be whiter than 2 liters in the daily diet. Preference should be given to water and green tea.
As you can see, a pain-builder can get the desired result even without sports nutrition, if he has patience and puts in more effort. Don't forget to share it on your social media. And visit my blog more often.
(3
ratings, average: 5,00
out of 5)
Is it possible to pump up without sports nutrition? Is that what I need? Similar thoughts arise in everyone who is just starting to exercise regularly. We have prepared an answer for you.
What are your goals
To begin with, it is worth deciding what you want to get from playing sports. If you are going to devote your whole life to sports, to make it a profession, then sports nutrition is necessary. The fact is that strength training alone is not enough, it is also necessary to observe the daily regimen and nutrition. The latter is especially important, since without a sufficient amount of proteins, carbohydrates and muscle growth is very difficult. And then, nutritional supplements containing the required amount of these substances come to the aid of athletes.
That is why they are so popular among bodybuilders - drinking a protein shake after a workout is easier and faster than looking for a place where you can safely eat food brought from home. However, sports nutrition is quite an expensive thing. A basic set of such supplements will cost 10-15 thousand monthly.
If, however, your goal is just a beautiful, toned body, then it is not necessary to use such nutritional supplements. It is quite possible to limit the right choice products and adherence to the regime, that is, in the same way as they gained muscle mass before, before the invention of sports nutrition. So, is it possible to pump up without protein?
Since sports nutrition is, in essence, concentrated substances, like proteins, it is quite possible to replace them with regular food. Below are the basic concepts related to proper nutrition for athletes. For more information, it is better to consult a trainer or nutritionist who will help you make a complete diet.
Nutrition
Nutrition and recovery is the secret to muscle growth
For the energy that is needed during training, as well as in Everyday life, do not forget about carbohydrates. They are most of all in a variety of cereals. So, do not forget about various cereals.
In order for carbohydrates and proteins to be better absorbed, do not forget about vegetables. They are rich in fiber and vitamins that your body needs. However, it is worth abandoning the various sauces that are usually seasoned with salads. Better to use olive oil.
There are two very important points in proper nutrition:
- Do not fry food. It's better to steam or boil your dinner, as fried foods are higher in calories and lead to fat gains rather than muscle gains.
- Eat more often. Six times a day is enough for an athlete. Of course, you should not overeat all the time. For example, you can still have three main meals a day, just as before, just add three small snacks.
Workout
All the news Aziz (Zyzz)
Now that we have dealt with nutrition, we can move on to the training regimen. Here, too, there is important points:
- . In order for the muscles to continue to grow, you need to gradually increase the weight with which you work. The best thing is to sign up for a gym, although some manage to achieve good results at home.
- . With an unsystematic approach to classes, it is impossible to achieve good results. Some muscles will be idle, while others will be pumped, distorting the figure. It is better to consult with a trainer who will help you make a training plan.
- . Muscle growth does not occur during training, but after it, so it is very important to be able to rest. You should not go to the gym every day and train there until you are completely exhausted, overcoming muscle pain. Loads should increase gradually so that the body has time to adapt to them. The same applies to sleep - with lack of sleep, the muscles also do not rest.
If you have not slept for more than a day at least once, then you are familiar with painful sensations in the arms and legs. These are the consequences of the fact that the body did not relax properly.
Summing up
So, it is quite possible to gain muscle mass without sports nutrition. Still, in sports, training and adherence to the regime play a major role. And whether you will use nutritional supplements or not depends on your goals and finances.
What in our view should be a beautiful body? The man has a pumped-up press and relief muscles; the girl has a slender figure, feminine, but toned, without fat deposits.
It is possible to achieve this at home, but it is extremely difficult, so you cannot do without training in the gym, especially if you want to achieve results not in a year, but, say, in 3 months.
However, one gym is not enough; training should be combined with rational nutrition And right mode sleep and rest so that the muscles have the opportunity to recover.
Rational nutrition means not only a competent selection of products, but also a certain regimen, including 3 traditional meals + 2-3 snacks between them. However, the question is often asked: is it possible to pump up without sports nutrition?
What is sports nutrition for?
Sports nutrition is an auxiliary complex that helps to achieve the desired results in the shortest possible time - to increase muscle mass.
However, often beginners in bodybuilding forget that this is precisely an auxiliary complex that cannot in any way replace a well-composed daily diet, but should form a single, balanced whole with it.
Sports nutrition only makes up for the lack of nutrients - building material for the growth of muscle tissue.
Rapid weight gain is impossible without protein, which means that sports nutrition is indispensable, especially for an ectomorph - a person of thin build who, at the age of 30, decided to go in for bodybuilding in order to acquire the figure of a real athlete.
Is it possible to pump up such a person without sports nutrition? Hardly. But you can do without steroids, especially anabolic ones.
The sad experience of Arnold Schwarzenegger, one of the most famous bodybuilders in the 70s, confirms this - it is known what health problems he had on this basis.
The best sports nutrition for mass gain
What does sports nutrition include?
The main task of sports nutrition is to provide the body with an additional amount of protein (protein). Intense training increases the muscle's need for the amino acids that make up protein.
In the course of serious strength training, microtraumas of muscle fibers inevitably occur. That's what they need to restore them.
In addition, thanks to amino acids, new protein molecules are synthesized in muscle cells, thickening and compaction of intracellular structures and, as a result, the muscle cell itself. Thus, it is proteins that play a leading role in building muscle mass and strengthening muscles.
Even if you train at home, it is advisable to take protein shakes, just find out in advance what is the best time to do this. It is usually recommended to drink them after a workout to reinforce the body with proteins.
This contributes to a faster recovery of the body after a workout and a more active increase in muscle mass.
Along with proteins, special supplements for bodybuilders include other elements that promote the breakdown of fats, activate metabolic processes in the body and prevent catabolism (destruction) of muscle tissue.
With their help, the bodybuilder recovers faster after an intense workout. Thus, to the question of whether it is possible to pump up using sports supplements, the answer is yes.
For many people, training in the gym is associated with the use of various kinds of sports supplements. One of the most popular supplements today is protein. Because of this perception, people often mistakenly believe that without such a supplement in their diet, it is almost impossible to build muscle mass.
This opinion is also formed by the majority due to the active PR of protein, protein-carbohydrate mixtures on various Internet resources, popular YouTube channels, and so on. In today's article, we will analyze this topic in detail and tell you how to build muscle mass without using it, as well as tell you whether it is necessary to add protein mixtures to your diet.
The fact is that due to the active PR campaign, sports supplements are too overrated among the people. In reality, such nutrition is only a regular addition to the main diet of an athlete and its use is completely optional.
A well-chosen training program is of great importance. Very often, athletes do not draw up their plan correctly, as a result of which they train for many months without tangible progress. In order to correctly compose the program, read. However, nutrition plays a key role in achieving this goal. If you want to build muscle, make up your daily diet competently enough and stick to the regimen.
In words, everything is quite simple, but in reality everything is much more complicated. As you know, in order to effectively start gaining weight, it is imperative to increase the calorie content of your diet by at least one and a half times. That is, if a normal, healthy man needs to consume about 2000 kcal per day, then for an athlete who leads an active lifestyle, pulls iron, tears his muscle fibers, you need to consume about 2700 kcal per day. The numbers, of course, are approximate, it all depends on many factors, for example, what type of physique you have and the like, but I think you understand the principle itself. By the way, in order to accurately calculate how many kcal you need to gain weight, I advise you to use here.
So that's what I'm talking about. In our everyday life, it is not so easy to get enough calories to support the recovery processes in our body. In the life of any person there are factors such as work, study, family, which often do not allow to comply with the regime. A person eats poorly, is exposed to various stressful situations that lead to catabolism, that is, the destruction of muscle tissue. We add all these factors together and, as a result, we get a regression of muscle mass gain. That is, simply a person will either stagnate, or even lose weight.
It is in such situations that such a sports supplement as protein will come in handy. In fact, in order to maintain the calorie content of your daily diet, you need to consume protein in addition to food, which is very convenient to use. It is enough to take protein powder and water with you (you can stir the protein with kefir, milk and). At any convenient time, get everything you need, pour in protein, mix with water and drink, here you have one serving of protein that will help in the fight against catabolism. Here, of course, a nutritional supplement is very useful, as we have said before, due to many factors, a person does not always have the opportunity to fully eat and get enough proteins, carbohydrates and fats. All this is very good, but many people forget that this is just an addition to the main food. You can not drink only protein and other sports supplements around the clock and hope for a positive result. Protein does not contain those vitamins, macronutrients and other useful substances, which we need not only to build muscle, but also for normal existence, normal digestion, ensuring the work of many, many processes in our body.
RICH PIANA ON SPORTS SUPPLEMENTS
Quite a lot of athletes advertise supplements for sports, but in reality, many of them are limited to only advertising. In fact, professional bodybuilders practically do not use sports supplements in the off-season or in preparation for competitions. Here is what a well-known bodybuilder, owner of a sports supplement company says ( pay attention to this) Rich Piana:
It is possible to build muscle mass without problems without the use of proteins, even if you take into account various factors, such as: work, study, and so on. Now we will analyze this topic in more detail.
HOW TO BUILD MUSCLES WITHOUT PROTEIN?
After the above, I think you understand that various nutritional supplements, like protein, do not play any role in achieving the result. To gain lean muscle mass, it is enough to adhere to a diet, exercise intensively and sleep a lot. Let's talk about this and many other things in more detail.
Let's start with the topic of nutrition. This is perhaps one of the most important factors in the offseason. More than one article has already been written on this topic, to familiarize yourself with them, I recommend going to the section.
First of all, you need to take care to correctly compose your daily diet in order to receive the right amount of nutrients for recovery and growth per day. In the off season you need Special attention focus on proteins and carbohydrates. As for proteins, they should be consumed approximately 2-3 grams per 1 kilogram of your weight. Carbohydrates, on the other hand, need an order of magnitude more when gaining mass, about 6-7 grams per 1 kilogram of an athlete's weight. Here, count. Let's say a person who wants to build muscle weighs about 75 kilograms. Then he needs to consume approximately 75x2 = 150 grams of protein per day, and 75x7 = 525 grams of carbohydrates. Based on this calculation, we proceed to compiling your daily diet.
You need to eat about 6-7 times a day. From these numbers, we calculate how much protein and carbohydrates should be in one meal. What it looks like: 150/6=25 grams of protein per serving should be your body; 525/6=87.5 grams of carbs per serving. These are approximate figures and I’m pointing them out so that you yourself can later, by now ready-made example correctly calculate your daily diet.
Now the task is to correctly compose each meal. It should be complete, regardless of whether it is breakfast or dinner. In order to correctly calculate everything, I recommend that you use. There you can choose a menu, calculate the calorie content of your diet and, according to the scheme provided above, calculate correct amount proteins and carbohydrates.
In addition to the nutrients that were listed above, you must not forget about fats, which are also necessary when gaining mass. Their concentration in the daily diet should not exceed a percentage of 10-20%. Do not limit yourself too much in consuming this natural organic compound. Eat more oily fish as it contains a large number of useful omega-3 acid, which is very important for muscle growth, the athlete and the maintenance of other vital processes in the body.
Remember, the whole point of mass-gaining is that you start to grow only when more nutrients enter the body, more calories than you expend in a day.
We have reviewed standard rules, which must be followed by absolutely any person who wants to build muscle. Now, as for proteins. Without the use of sports supplements, you can also grow without problems. You just need to correctly organize your daily routine and prepare everything you need. We recommend purchasing special food containers where you can put everything necessary products to eat and replenish nutrient stores.
CONCLUSIONS
Plan out your day. Even if you don't have time, you work. Each enterprise or company has a specially allotted time for employees when they can have a meal in peace. Use it. I am generally silent about educational institutions, since there is a break every hour and a half, you can safely go out and eat.
