What should I eat to be as strong as a professional wrestler?

The questioner has really good intentions! But such a young child does not have enough perseverance and needs the strict supervision of your father to achieve the same eating habits as a professional athlete: eat small meals, high protein and low fat, eat vegetables and fruits as snacks, and stay away from KFC and McDonald's.

Number of meals, meal time, meal content

First meal 7:00 am 1 cup of milk, 2-3 eggs, a piece of bread, a kind of fruit

Second meal 9:30 am 2 eggs (take with boiled water or milk), one kind of fruit

Third meal 12:00 noon rice or pasta, vegetables, one kind of animal protein (quantity customized)

The fourth meal 2:00 pm a piece of bread, potatoes and fruit

The fifth meal 6:00 pm rice, potatoes or pasta, meat or eggs or fish, vegetables (quantity Customized)

The sixth meal at 8:00 pm: a cup of milk or 1-2 eggs, a cup of orange water

Eating small meals frequently is good for human health. If you eat it in one meal Too much will increase the burden on the gastrointestinal tract and is not conducive to the absorption of nutrients. World bodybuilding expert Jove De said: "For bodybuilders, it is better to make the mistake of eating more protein than to make the mistake of eating less."

The following cases are for reference:

IFBB professional bodybuilder Gunter Schleikamp has extensive experience in building big muscles. He is 1.88 meters tall and is a top professional bodybuilder. When he participated in the Mr. Olympia competition in 2000, he weighed 130 kilograms and during the rest period, he weighed 144 kilograms. Gunter has a La-2 exercise machine at his home in California and a dog named Shakespeare who follows his movements every day to practice this knowledge.

IFBB professional bodybuilder Gunter Schleikamp Gunter’s wife Carmen prepares low-fat snacks, turkey, tuna and beef sandwiches for him. Gunter recalled his early experience of participating in bodybuilding competitions and his unique diet plan, and said with emotion: "Many people go to the gym to train hard in order to make their muscles grow bigger. I didn't know much about it when I was 16 years old in Germany. Nutritional knowledge. Now, I attribute 60-70% of my success to nutrition, and I'm still learning." Gaunt believes that good nutrition is more important than training. He told us that the most important thing in building big muscles is to eat some type of protein every half hour to three hours. Because the body can store carbohydrates and fats, but protein is different. In this way, the body will receive a continuous supply of amino acids and thus remain in an anabolic state. This is a favorable environment for muscle growth.

Gaunt also said: "Some people think they can get results by eating 4 times a day, but I am very concerned about the training results, so I decided to increase the nutrition to the highest level in order to get the best results. This Not enough, especially for a professional bodybuilder." The California immigrant eats six to seven meals a day, which add up to 4,500 to 5,000 calories. But the more he eats, the leaner he becomes and the more muscle he gains. His views on fat are also very different from before.

Fatphobia

Fatphobia

Gunter had been an advocate of low-fat diets before, but now his views have changed. “I tortured myself for years,” he said. “I would eat chicken and rice, and then more chicken and rice, until the sight of them made me sick!” Not only was it boring, it was ineffective. "I was afraid of fat, so I ended up eating too much rice," he said. "I ate a lot. Although I gained weight, a lot of it was fat and I looked soft." He said: " Now I eat more red meat and sardines, I also eat peanut butter, and I look fuller and firmer as a result.

If I ate more fat, I ate less carbs, and the results really surprised me: I became leaner and my muscles were more defined. I think whether you are a beginner or an experienced practitioner, you should eat some red meat, but only lean meat. "

What exactly makes red meat promote the body to grow large muscles? "There is indeed such a substance," Gunter said, "Maybe it is creatine, maybe it is an amino acid. Arnold Schwarzenegger is my bodybuilding idol and he eats a lot of beef. I thought, I should have listened to him from the beginning!”

More protein

More protein

Gunt’s protein intake is more than The standard 1 gram of protein per pound of body weight is much higher. "I don't think that's enough," he said. "I think that amount just preserves the muscle that's already there." Over the years, I've noticed that bodybuilders consume much more protein than most nutritionists recommend. Take a look at top bodybuilders, both professional and amateur, and you'll notice that they all eat more than the recommended amount. "

How much protein can the body use? "I tell beginners who train hard that if they want to grow big muscles, they need to eat 1.5 grams of protein per pound of body weight. In other words, a 180-pound athlete would eat 270 grams of protein per day, divided into 6-7 meals. The harder you train, the more protein you need. Therefore, bodybuilders who practice hard and want to grow muscles must eat more protein than people who want to lose weight while maintaining existing muscles.

“Now I even think I should eat more, like 2 grams or even 2.5 grams per pound of body weight,” Gunter said. Some chemicals in it have been tested and so far, everything is normal. This shows that I'm utilizing the protein, my muscles are utilizing it, and I'm growing in size. "But it is worth noting that whether it is protein or other nutrients, any additional energy intake that exceeds the required range will be converted into fat.

Add plenty of water

The power of water

Gaunt disagrees with the old adage of drinking 8 glasses of water a day, and believes that you should drink at least 2 to 3 times that amount. “The bigger you are, the more water you have to drink. , because a high-protein diet inherently requires a lot of water. ”

In addition, carbohydrates, the main energy material for high-intensity training, also require a large amount of water to produce glycogen, which is the main energy material for muscles during weight-bearing training. Gunter also pointed out, The difference between protein and carbohydrates is that protein builds muscles, while carbohydrates provide energy for muscles.

That is, the amino acids formed by protein breakdown are the raw materials for building new muscle tissue. To provide energy for this process. The higher the glycogen content in the muscles, the plumper and rounder the muscles will look. In fact, bodybuilders often eat a lot of carbohydrates three days before competition to promote water entry into the muscles, thereby increasing muscle size. Look bigger

The magic of carbs

The magic of carbs

Gunter has a simple way to estimate the carbs you need for muscle growth. : "Start with 2 grams of carbohydrates per pound of body weight. If you've grown in size and look good, keep going. See how you feel. If you feel tired or weak, increase your intake to 2.5 grams per pound of body weight per day. If you have a high metabolic rate but are still looking thin, increase it to 3 grams per pound of body weight per day. "According to this method, a 180-pound person should start training with 360 grams of carbohydrates per day and gradually increase to 450 to 540 grams.

Gunt also pays great attention to the balance between protein and calories. Balance. "If you're already getting enough energy from carbohydrates and fats, it's still important to increase your protein intake and spread it out over 6 to 7 meals. But beware, eating too many carbs can cause you to gain more fat rather than muscle. ”

Cookies

Horrible Cookies

Although Gunter always insists on eating natural food, he sometimes eats junk food.

He said: "Actually, my favorite food now is oatmeal... oatmeal raisin cookies. My favorite food in the past was carrot cake, and then cheesecake." Why is he like this? Gunter can explain: "I only eat natural foods for two days, such as potatoes, rice and oats to provide carbohydrates, and egg whites, protein powder, chicken and meat to provide me with the amino acids I need. On the third day I will eat a big Cake or adding some cookies to whole foods makes it easier for me to stick to a healthy diet. "A lot of people wonder why I eat so few carbs, maybe it's because of too much sugar," he said. It’s my fault.”