Is it possible to eat while doing bodybuilding?
Attention!
Nuts are good for people who are professionally involved in sports or who want to build muscle mass.
The foods are rich in antioxidants, proteins and vitamins needed to get a ripped body.
For gaining muscle mass
Nuts contain a large amount of easily digestible vegetable protein. After entering the blood, proteins are completely consumed within 6 hours to build new tissue material of skeletal muscles.
Unlike animal proteins, plant-based compounds are absorbed much faster, so they are considered the best option for building muscle mass. At the same time, the increase is small, because they are less nutritious for the body.
To obtain a noticeable effect, you need to consume nuts regularly for 1-2 years. For this purpose take:
- hazelnut;
- Walnut;
- almond.
During drying
Important!
The energy value of different types of nuts differs, but most of them have a high calorie content - up to 600 kcal per 100 g of product. As a result, many novice athletes completely refuse to consume the product during a low-carb diet.
This is an erroneous conclusion, because the high energy value of nuts is due to the content of large amounts of proteins and fatty acids. The latter are represented mainly by omega-3 and omega-6, which take an active part in metabolism and are not stored as adipose tissue.
To obtain benefits without compromising health, it is recommended to consume no more than 50 g of nuts per day during the drying period. If you consume more nucleoli, the body will not have time to use the energy obtained from food, and it will be stored in the form of subcutaneous fat. As a result, rapid weight gain is observed.
Are they good for the night?
It is not recommended to eat nuts in the evening. After 18:00, the body’s tone drops and the speed of metabolic processes decreases. All food consumed at dinner and before bed is digested more slowly, and 30% is stored in the form of fatty tissue.
Nuts are considered a heavy food due to their high fiber content. Dietary fiber puts stress on the digestive tract. Therefore, products should not be taken within 4 hours before going to bed.
Types of nuts in bodybuilding
There are several types of nuts found in nature, but the following are considered useful for athletes:
- Peanuts are the favorite type of nut for most athletes, and even more so for bodybuilders. This type of nut activates the production of nitric oxide, which promotes vasodilation, which means that beneficial substances are transported to muscle tissue much faster. In addition, peanuts do not contribute to weight gain. Peanuts are considered a useful product that ensures better functioning of the central nervous system, improves memory and relieves depression. 100 grams of peanuts contain 26 grams of protein, 45 grams of fat, 10 grams of carbohydrates, and a total of 552 calories.
- Almonds are considered the richest nut in protein. In addition, almonds contain a sufficient amount of healthy fats. Its consumption leads to a feeling of fullness and also stimulates the production of dopamine, a hormone that is associated with the development of the central nervous system. 100 g of almonds contain 18 grams of protein, 53 grams of fat, 13 grams of carbohydrates. The energy value of the product is 609 calories.
- Walnut. This nut has a great effect on brain function and activity. It contains many beneficial fatty acids, including Omega-3. In addition, walnuts are a source of melatonin, a substance that helps normalize sleep. 100 g of walnuts contain 16 grams of protein, 60 grams of fat, 11 grams of carbohydrates. The energy value of the product is 656 calories.
Benefits and harms of fruits
Peanut
It is a good product for building muscle mass. In addition to a large amount of easily digestible proteins, it contains a number of:
- antioxidants;
- potassium;
- magnesium;
- manganese;
- copper;
- calcium.
They are necessary to improve the contractility of skeletal muscles and increase physical strength. Antioxidants speed up the body's recovery after training and reduce the negative effect of physical activity on the cardiovascular system.
Advice
Bodybuilders often include peanut butter in their diet, which is free of sweeteners and additives. It is recommended to prepare the product at home from nuts fried in a dry frying pan.
Despite the beneficial properties, you should not abuse peanuts. Regular use of large quantities of the product can cause harm to the body:
- lead to blood thickening;
- constipation;
- increased gas formation;
- development of an allergic reaction;
- increase the risk of developing gout due to the high content of purine compounds.
Gretsky
Walnuts provide the following benefits to the athlete's body:
- saturate the body with iodine, which normalizes hormonal balance;
- improve metabolism in muscle tissue;
- strengthen anti-inflammatory properties, allow you to remove excess fluid from soft tissues, which provokes the development of swelling;
- green walnuts have a high content of ascorbic acid - it has antioxidant properties, due to which muscles recover faster after strength exercises;
- have a beneficial effect on the nervous system: relieve tension, eliminate stress after long workouts;
- reduce the risk of injury: sprains, muscle spasms, cramps.
Walnuts are considered a highly allergenic product, therefore, if used frequently, they can provoke the development of:
- rash;
- itching;
- swelling of the skin in the face and joints.
Attention!
The product contains bitter substances and organic acids, which increase the risk of developing hyperacid gastritis and cholecystitis.
Excessive consumption of walnuts often leads to the development of diarrhea. The nuclei increase intestinal peristalsis, which causes stool problems.
Almond
Almonds contain the following nutritional compounds that are beneficial to the athlete's body:
- Vitamin E. Alpha tocopherol is an antioxidant. It removes free radicals from the body, which cause oxidation of myocytes and impair muscle recovery after exercise.
- Protein. Active compounds dull the pain that can appear from muscle overstrain during physical activity. Protein is used as a building material to increase muscle mass.
- Microelements: zinc, copper, manganese. They reduce the risk of developing cramps and accelerate the process of tissue repair after training.
Almonds in large quantities contribute to the formation of glycogen, visceral and subcutaneous fat in the liver. Abuse of the product on a regular basis leads to the development of tachycardia and increased blood pressure.
Important!
It is strictly prohibited to consume unripe almonds while leading an active lifestyle. Athletes have high metabolisms. Because of this, the cyanide contained in green almonds can cause severe food poisoning.
Pistachios
The nuts contain sucrose, tocopherol, vitamin K and potassium, which have a tonic effect. Pistachios are taken mainly before training to improve the functioning of the musculoskeletal system and relieve fatigue.
At the same time , a product consumed in large quantities can cause harm to the body:
- provoke the development of constipation;
- cause overexcitation of the central nervous system;
- lead to excess weight gain.
After 2-3 hours after eating pistachios, drowsiness and slight weakness appear.
Cashew
Cashews are considered the most high-calorie nut, which quickly restores the body after exercise. It saturates the blood with the following nutrients:
- micro- and macroelements: zinc, iron, calcium, phosphorus, magnesium;
- retinol;
- B vitamins.
Thanks to the latter, the speed of physical reaction improves and the activity of the nervous system increases.
Minerals:
- prevent muscle tissue overstrain;
- reduce the risk of developing painful spasms;
- relieve fatigue.
Advice
Cashews should not be overused due to their high energy value. When eating a large amount of nuts, the condition of the skin worsens and a rapid increase in fat mass occurs.
Brazilian
It has a high content of zinc and magnesium, which have a beneficial effect on the condition of the neuromuscular system. Brazil nuts contain selenium, which increases the digestibility of proteins in the small intestine.
The harm from the product lies in the high content of vegetable fats. They are useful only for ectomorphs. Athletes can take them when they are gaining muscle mass. In other cases, nuts will only lead to excess weight gain.
Cedar
Pine nuts are high in:
- arginine;
- linoleic acid.
- The latter quickly restores the condition of skeletal muscles after prolonged cardio and strength exercises.
- Arginine is necessary for the body to form muscle mass.
- Nicotinic acid and tocopherol in the product improve the condition of the nervous system and the rheological properties of the blood.
Abuse of pine nuts leads to the development of the following negative effects:
- skin rashes;
- swelling of the legs, face;
- disruption of water and electrolyte balance in the body;
- deterioration of the gastrointestinal tract.
Hazelnut
Hazelnuts are high in B vitamins, which have a positive effect on the neuromuscular system. Antioxidants in hazelnuts increase the absorption of nutrients by the microvilli of the small intestine. They are presented in the form of tocopherol, ascorbic and nicotinic acid.
Attention!
Hazelnuts are recommended to be consumed during drying because they maintain skin elasticity when sudden weight loss occurs.
Hazelnuts cause harm to the body due to their high content of coarse fiber. When using a large amount of the product, dietary fiber causes stagnation of the food coma in the intestines, which causes:
- constipation;
- bloating;
- increased gas formation and flatulence.
Top 3 best views
For muscle growth
- Peanut. Compared to other types of nuts, peanuts contain the highest amount of plant proteins. They are absorbed by the body by 90-93%, and are processed into energy within 24 hours. The latter is actively used to strengthen skeletal muscles and increase muscle mass during the recovery period after training.
- Almond. During the period of muscle building, athletes include a large number of strength exercises in the program. They cause severe overstrain of muscle tissue, increasing the risk of sprains and cramps. Almonds help you avoid unpleasant consequences.
- Walnut. Iodine, zinc, calcium improve the contractility of muscle tissue and improve the absorption of proteins by myocytes. In addition, mineral components contribute to the synthesis of skeletal muscles.
During a low-carb diet
During the period of following a low-carbohydrate diet, the following nuts are recommended:
- Hazelnuts. The proteins contained in hazelnuts prevent the destruction of muscle tissue during a low-calorie diet. Antioxidants and vitamin compounds in hazelnuts prevent the appearance of skin folds after sudden weight loss.
- Walnuts. They are distinguished by a high content of omega-6 fatty acids, necessary for rapid metabolism. Due to the acceleration of metabolic processes, a large amount of fat mass is burned during training. At the same time, nuts saturate the body with protein necessary to maintain skeletal muscles.
- Pistachios. They increase the tone of the body, thanks to which a person receives a charge of vivacity. Nuts improve mood, and athletes can more easily tolerate physical activity during a low-calorie diet.
Effect of cinnamon with honey on the body
As a result of clinical trials, scientists have proven that the combination of cinnamon and honey makes it easier to cope with age-related changes. In addition, this combination helps strengthen the immune system and prevent respiratory diseases, neutralizes the effects of stress and emotional tension. In folk medicine, the combination is used to eliminate the manifestations of arthritis, atherosclerosis, and diabetes.
Cinnamon with honey has a positive effect on the digestive system:
- helps reduce stomach acidity;
- prevents heartburn;
- relieves pain attacks in the intestinal area and relieves stomach colic;
- activates the processes of regeneration of mucous membranes and tissues, accelerates scarring of ulcers;
- increases the quality and speed of digestion of fatty and heavy foods;
- prevents constipation, diarrhea and flatulence;
- activates the processes of removing toxins from the body.
The benefit of cinnamon with honey for weight loss is to normalize digestion through the removal of undigested food residues. Weight loss is also facilitated by the restoration of intestinal microflora, as a result of which all bacteria, fungi and parasites are eliminated.
You can also lose weight with cinnamon and honey due to the fact that these products reduce appetite. Regular consumption of the mixture improves the processing of glucose in the blood, as a result of which it does not turn into fat deposits, but is converted into energy necessary for full life.
Regular intake of the healing mixture does not allow new fat to accumulate. Existing deposits, even on internal organs, are removed from the body in 2-3 weeks. It is during this period that the main loss of excess weight is observed.
Within a month, a person can lose from 2 to 7 kilograms. In combination with following a diet (eliminating fats and complex carbohydrates from the diet) and moderate physical activity, you can achieve slimness in 3-6 months. For people who are constantly losing weight, honey with cinnamon is just a “bomb”. This does not require expensive medical procedures or the use of synthetic drugs, which do not always have a positive effect on human health and well-being.
When is it contraindicated to use?
It is strictly forbidden to consume any types of nuts in the following cases:
- diseases of the gastrointestinal tract: hyperacid gastritis, ulcerative lesions, inflammation of the pancreas and gall bladder;
- liver damage;
- individual food intolerance;
- hereditary predisposition to the development of allergic reactions;
- tendency to corpulence.
Article on the topic
Do almonds make you fat?
What are the rules of use?
For gaining muscle mass
For normal protein absorption while increasing muscle mass, you must follow the following rules for eating nuts:
- On training days you can eat up to 3 tbsp. l. product, in the rest no more than 30 g. It is advisable to eat the product in the first half of the day, when tone and metabolism remain high.
- Nuts are consumed as a snack. They can be added to protein shakes, up to 4-5 pieces per 1 glass. To get the benefits, it is enough to eat nuts up to 3-4 times a week while gaining muscle mass.
- You should not take nuts immediately before physical activity or 60 minutes before exercise. They contain a lot of protein, which is digested in the stomach in about 2-3 hours. You can take nuts 3-4 hours before exercise, or 1-1.5 hours after exercise.
- To gain muscle mass, it is recommended to eat peanuts, cashews, almonds and walnuts. If desired, you can fry them and grind them in a blender with the addition of a small amount of vegetable oil to create a nut paste.
During drying
To avoid harm to your health, you should adhere to the following recommendations for consuming nuts while following a low-carbohydrate diet:
- During cutting, it is important to lose weight in 8-12 weeks, so the consumption of high-calorie nuts is limited. They can be included in the diet no more than 2 times a week.
- It is recommended to eat pistachios, hazelnuts, walnuts and Brazil nuts. They are eaten raw. It is forbidden to fry foods or eat them with sugar or salt. It is allowed to crumble nuts into vegetable salads.
- To benefit from drying, it is enough to consume 30 g of nuts as a snack. In order for the product to be better absorbed, it is recommended to soak the kernels overnight in clean water.
Important!
Nuts should be peeled immediately before use. During long-term storage, aflatoxins are produced in them, which cause oxidation and spoilage of the product. When consuming this product, stomach upset occurs.
Basic rules for preparing and drinking the drink
The basic principles of using cinnamon with honey for weight loss are as follows:
- The composition must be fresh. After just a day, the product loses all its healing properties.
- You need to use only high-quality ingredients. It is unacceptable to use artificial honey or cinnamon that has expired.
- The drink should be consumed on an empty stomach, 30 minutes before meals. Only in this case, the components of the product help to activate the weight loss process and reduce appetite.
- It is recommended to drink the drink 2-3 times a day, 200 ml. This is enough to reduce weight.
- The duration of the course should not exceed 14 days. Then it is recommended to take breaks for at least a month. Then the medication can be repeated again. 2-3 weight loss courses per year are considered safe for health.
- It is not recommended to consume more than 3 teaspoons of cinnamon and more than 200 g of honey per day. Otherwise, there is a high risk of developing individual intolerance or allergic reactions.
You can take the product not in liquid form, but by adding it to your usual dishes. The effect will not be as lightning fast, but the specific smell of cinnamon will be much easier to tolerate.
After preparation, the drink should be stored out of reach of sunlight. It is recommended to use boiled filtered water cooled to room temperature as a base. At a liquid temperature above 40 degrees, honey loses its beneficial properties.
An overdose of the drug should not be allowed, otherwise severe headaches may begin, disturbances in liver function may occur, or intoxication may develop.
