Beginner knowledge of bodybuilding: I have just come into contact with bodybuilding and know that in addition to training, diet is also an important part. What are the dietary requirements for bodybuilding training? How to eat to get twice the result with half the effort?

MuscleNet Answer: Effective bodybuilding diet strategies can make you have stronger muscles, less fat and better bodybuilding training status.

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Strategy 1: High-protein dinner

Research by Japanese sports nutritionist Katsushige Suzuki found that growth hormone, which promotes muscle growth, is secreted during sleep. Growth hormone directs amino acids in the blood to muscle tissue, allowing it to build new muscle cells and repair damaged muscle cells. Therefore, bodybuilders who eat high-protein foods in their dinner or take amino acids before going to bed can effectively promote muscle growth.

Strategy 2: Eat high protein after training

After weight-bearing training, the secretion of growth hormone can last for about two hours. One or two hours after a meal is the peak stage of protein absorption. If you eat high-protein foods after training, the peak of growth hormone secretion caused by weight-bearing training can be consistent with the peak of protein absorption, which is more conducive to muscle growth. The quiescent state of muscle tissue during sleep can further strengthen the above effects, thereby achieving twice the result with half the effort.

Many bodybuilding champions have successfully used this strategy. They train twice a day, once before lunch (including nap) and once before dinner (including late nap). In this way, they provide two opportunities for growth hormone secretion and muscle growth in one day.

Strategy 3: Eat multiple meals a day

If athletes often do not eat enough, fat will accumulate in the body. This may sound contradictory, but the fact is that the human body has a strong ability to self-regulate. If it is often not full, the body will react in this way: store fat to provide energy when hungry.

Research shows that the amount of nutrients absorbed by the body from multiple meals a day is greater than the amount of nutrients absorbed from three meals a day.