Natural nutrition - or how to manage without sports supplements

Author: Denis Yatlenko - creator of the website body-energy.ru.
2012-01-13

It is widely known that modern sports supplements, when used correctly, help achieve progress in muscle mass several times faster. Science is not standing still, and every year more advanced products in this category enter the sports market. The only downside is the high cost of these supplements for the average Russian gym-goer. And if you quickly calculate the recommended intake of all gainers, proteins, and amino acids suggested by many bodybuilding "gurus," the monthly expenses to purchase these products will amount to about 5,000 to 10,000 rubles, which is not affordable for everyone.

This article is written specifically for those who, for one reason or another, cannot afford to spend that much money on supplements.

There is no need to get upset. There is always a way out. Moreover, very often beginners abuse various proteins and forget the main thing — it is essential to first create a proper daily diet from natural foods. Sports nutrition is called a “supplement” because it will only work effectively in conjunction with a corresponding balanced diet.

The main thing to remember is that sports nutrition does not replace but only complements a natural diet.

Even without using sports supplements, you can progress in muscle mass.

Next, I will give you some advice on how to formulate your diet if you do not have the means to purchase expensive sports supplements.

The most important nutrient for muscle growth is protein. Therefore, your main task should be to ensure adequate intake of protein-rich foods.

In theory, it looks like this: the proteins you consume from food break down into amino acids. Amino acids contribute to the synthesis of new protein molecules inside muscle cells. As a result of synthesis, intracellular structures become thicker and denser, which means the muscle cell itself becomes thicker and denser. This (simplified) is how the process of muscle growth occurs.

The more intense your workouts are, the higher the demand for amino acids in your muscles. High-intensity training causes micro-traumas to muscle fibers. These micro-traumas need to heal, and amino acids, obtained from protein foods, are required for this.

The ideal protein source is egg protein. This is why eggs have long been a staple of bodybuilder diets.

Another important point you should remember is that proteins are only absorbed with carbohydrates. Hence, it follows that carbohydrates must always accompany eggs, chicken, and fish. For example, if you have chicken for lunch, you should add a good portion of a side dish, such as rice or pasta, plus some vegetable salad. There is no need for special delicacies — simple vegetable salads made from boiled or raw vegetables (carrots, beets, potatoes, cabbage, cucumbers, or tomatoes) can be mixed in any combination, depending on your preferences. Do not use mayonnaise — extra fats are unnecessary. Dress with sunflower or olive oil, or juice squeezed from lemon.

For breakfast, eat 4-5 eggs, in any form, whether boiled or as an omelet with bacon and greens, for example. Train yourself to eat oatmeal for breakfast. And it's better if it's not the instant kind that just needs hot water but the kind that needs to be cooked.

Remember, breakfast is the most important meal of the day, so tea with sandwiches will not suffice here. In the morning, you need to fuel up well with proteins and carbohydrates; therefore, breakfast with oatmeal, eggs, and a couple of pieces of low-fat cheese should become your usual rule.

We’ve covered breakfast and lunch. Now let's move on to dinner.

Again, it's simple — a decent portion of protein and carbohydrates. This could be fish, meat, legumes, lentils (a great protein source that is affordable and effective), and any side dish: rice, buckwheat, potatoes, pasta, etc. And again, a vegetable salad.

Canned fish is an excellent source of protein. The only condition is to choose those packed in their own juice, not in oil or tomato sauce. This can be mackerel, salmon, pink salmon, tuna, or squid.

So, we have briefly reviewed the 3 main “big” meals. However, naturally, this is not enough for muscle mass growth. Ideally, you should eat 5-6 times a day. These do not necessarily have to be “big” meals, but you should have 2-3 so-called “snacks” between the main meals.

Usually, it is during these “snacks” that sports supplements are consumed. But, as I mentioned, you can get by without them, at least in the beginning.

And it won’t be much trouble for you. If your finances are tight, and you don’t have funds for expensive supplements, a great alternative for you is… milk. Yes, milk. Many underestimate its amazing nutritional properties!

The only caveat is that some people cannot tolerate one of the dairy ingredients — lactose. For such individuals, milk is poorly absorbed, causing stomach cramps, bloating, and other unpleasant symptoms. If you do not experience such symptoms, I recommend consuming milk.

Milk seems to have been specially created for bodybuilders! For example, two cups of milk contain a substantial amount of protein, over 170 calories, almost 80% of the daily calcium requirement, and a vast array of vitamins (vitamins A and C, polyunsaturated and monounsaturated fats, vitamins B6 and B12, potassium, calcium, iron, sodium, zinc, folic acid, and many others).

How much milk should you drink and when? I recommend consuming milk on its own and not mixing it with anything. And under no circumstances should you drink it with food. Drink it in between your main “big” meals. For example, 2.5 to 3 hours after breakfast. Then, after another 2.5 to 3 hours, it’s time for lunch. You can have another portion between lunch and dinner, 2 to 3 hours after lunch. Ideally, a single portion should be 500 grams, so a standard liter pack will suffice for two servings a day. Can you drink more? Yes. You can consume up to two liters a day if you have no digestive complications and everything is well absorbed. Keep the portion size the same (500 grams); just increase the number of servings. For example, if your work doesn’t allow you to eat frequently and fully, you can drink a couple of cups of milk; I think that shouldn’t be an issue.

Here’s another note regarding milk. Buy milk with the lowest fat content. A percentage of 3.8 or 3.2 fat, as written on the package, is undesirable, especially if you are prone to gaining excess weight. Choose milk with a lower fat content; otherwise, there’s a risk of gaining weight due to an increase in fat layers, which I believe is not part of your plans.

And lastly, a praise for protein products will be about soy milk.

This product can be purchased in specialized diet stores, and it consists of soy powder, which is dissolved in warm water just like any protein. Its price is very low compared to sports nutrition, yet the quality of the protein obtained is top-notch! Soybeans contain 42 percent protein, 33 percent carbohydrates, 20 percent fat, and 5 percent fiber.

Soy is an anabolic stimulant!

I recently read about an interesting experiment conducted in one of the specialized laboratories. During this experiment, test rats were given daily subcutaneous injections of daidzein (one of the components of soy) at a dose of 30 mg per kg of body weight for 16 days. As a result, the animals' muscle mass increased, their body weight went up by 15%, the efficiency of nutrient delivery to the muscles improved by 12%, and levels of growth hormone, endorphins, and testosterone increased. Here’s the miraculous power of soy, which few people know about...

I can also advise you to eat cottage cheese two hours before bedtime — it’s an excellent source of protein that will provide your body with protein overnight! It is during the night that our muscles actively grow. Do not sweeten the cottage cheese with jam or sugar. It’s better to add a spoonful of low-fat sour cream or honey and some dried fruits (raisins, prunes, apricots).

If you create your menu based on the recommendations outlined above, you will provide your body with a sufficient amount of proteins and carbohydrates for muscle growth. And with consistent and intense workouts in the gym, you will achieve good progress. Therefore, in the beginning, you can manage well without sports supplements by properly organizing your daily diet and eating natural foods every 2.5 to 3 hours.