Pasta in bodybuilding. You can or can not?

Share This

Welcome, honest people!

Today, they come from the market, I realized that I have not told you about this product in the diet of a bodybuilder like pasta in bodybuilding. Well, let's fix it. In the course of reading the notes we will look at the myths concerning this uglevodinki, learn about its benefits and some simple recipes to whip up.

So, ask all to our table, we begin.

Pasta in bodybuilding. What, what, and why.

I think the output of this article would have been very happy with the Italian actress Sophia Loren, in fact it is one of the most ardent supporters of the use of pasta. The girls will be interested to know that this lady in his numerous interviews told that their appetizing forms it owes pasta cooked in a special way. In general, if we consider the food basket bodybuilders and fitness for the presence of ladies in her right sources of energy - carbohydrates, you realize that they are not so much, but rather a one-two and miscalculated. Judge for yourself. Surely, you "sit" onlybuckwheat and rice , and pasta is from all this diversity is somehow apart. Is it right to do so, and in general - what is the role of pasta in bodybuilding, we now know.

Pasta (from Italian. maccheroni) - products made ​​from wheat flour, which took place some processing steps:

• batch on the water;
• conversion of the dough;
• special drying;
• molding.

Many believe that the pasta is home to Italy, but in fact, their history and the first traces go back centuries and a lot of historians led to the civilization of the Etruscans and the Chinese. In general, as always - our brethren narrow-eyed ahead of the rest :). Regarding our time, it is for sunny Italy pasta is around his head (as we have bread),  and this dish is number one in the diet of every self-respecting citizen of this country. Italian chef know more 100 recipes for pasta, so they do not eat pasta never get bored).

With regard to the characteristics of food pasta premium, they are as follows.

Note:

For a better assimilation of the material all further narration will be divided into sub-chapters.

Types of pasta

I do all sorts of things, and pasta on the market enough, and eat the vast majority of Russians. In the year to the average person consumes 7 kg paste. However, people Weight Watchers, you must know that not all the pasta they will gozhi, ie will come to the table. Let's take this a little more.

As to the form of pasta, here our brother bother not worth it, choose which like and what are the most suitable for the dish. In particular, it can result in classification conditional pasta shape.

But you should pay attention to our brothers and sisters, it's the composition of the feedstock or category / group of pasta. They are as follows:

• Group A - made ​​of hard flour (durum) higher grade (Class 1 ) ;
• Group B - made from soft wheat flour glassy;
• The group - made ​​of baking (select) flour.

In the Russian market of about 70% - is made ​​of soft pasta varieties, the other 30% occur in the solid. To compare the different categories of pasta, the following summary table.

The diet of the people who take care of their figure, should prevail (make most of) pasta coarse wheat.

The benefits of eating pasta

Many believe that the pasta does not bear any advantage, but it is not. For active people and, in particular, builders, they will be useful, because:

№1. Promotes muscle recovery, repair tissues and maintain healthy muscles.

Wholemeal pasta contains a moderate amount of protein ( 11-13 g / at 100 m) , which is so necessary after receiving muscle microtrauma to "zalatyvaniya" damaged muscle structures. Eating pasta on a regular basis helps to prevent the problem of muscle stiffness. Also paste helps reduce muscle spasms and pain.

№2. It is a lasting source of energy.

To actively practicing in the hall, the body needs long lasting energy source. As this source are the pasta of durum(Whole-grain pasta) - they are digested at a slow pace and a long charge the body with energy. Also pasta from durum low glycemic index (GI = 50 ) , which suggests that they are maintained at a stable level of blood sugar and do not cause it bursts.

№3. Improves digestion and helps in regulating body weight.

Fiber is indigestible in the form contained in the flour durum, very useful for the organism. It helps to create a "soft stool", prevents constipation and allows the food is better absorbed. The recommended rate of fiber per day for men is 30-40 grams, female - 20-25 gr. In 100 grams of whole feed them 6-7 grams per 100 grams of product. Moderate and rational use of pasta from durum wheat can help a person to calibrate your weight downward.

№4. Increase the body's ability to function.

Iron is an essential element for the delivery of oxygen to the muscles and other parts of the body. Iron also helps the immune system and promotes the production of neurotransmitters for the brain. Red meat and fish - the main sources of iron, but whole grain pasta it is also missing (about 10% of the daily value) . It turns out that a plate of pasta, a piece of beef and spinach are fully closed daily requirement of iron. When the brain is active, it will positively affect the quality of the channel " brain-muscle ", ie from the control center in the muscles come "strong" and rapid signals. All this helps the athlete to lead a more active work with iron.

№5. Turns out to be general support for the body.

Wholemeal paste contains a large amount of phosphorus, manganese, magnesium and selenium. Each of these trace elements play a role in the human body. Phosphorus, which is stored in bones, makes production of energy, reduces muscle soreness from intensive training, and assists in tissue repair. Manganese helps in the production of sex hormones, blood clotting, and also helps to strengthen connective tissue. Magnesium is essential for improving the heart rate, the nerves, strengthen bones and regulate blood sugar levels. Selenium is an antioxidant that boosts the immune system and contributes to the proper functioning of the thyroid gland.

With the advantages of finished, we go on.

Myths about pasta

We can not ignore the most common fable against pasta. In particular, those include:

Myth №1. Pasta will make me fat / second.

The theory: When you eat carbohydrates, your body turns them into sugars, which are then deposited in the fat.

Reality: carbohydrates by themselves do not make a person fat, calories do you consume sverhmery in the form of proteins, fats and carbohydrates. In other words, it's not pasta, and in the amount of servings. If you drive a standard way of life and are not very active, then 1 whole grain pasta dish a day to 17-00  , you will be quite enough.

Moreover, very often in connection with the vapidity pasta they added different sauces uvkusniteli as it significantly increases calorie dishes, making of it an explosive mixture massonabornuyu. Coupled with excessive portion, a man and gets fat.

It is also necessary to know that all carbohydrates have four calories per 1 gram of the product, but not all carbohydrates have the same number of calories per unit weight / volume. For Example:

• 8 ounces ( 1 oz = 28.3 g) of pasta: 840 calories;
• 8 ounces of potato: 170 calories;
• 8 ounces broccoli: 70 calories.

With regard to the large calorie macaroni, the reason here lies in the industrial processing (refining) some food. The paste is refined (purified from impurities) product. During processing of such grain removes most useful fibers and caloric final product increases.

Myth №2. Gluten pasta - it is bad for the body.

Gluten (gluten) - a group of natural proteins found in grains such as wheat, rye and. By itself, it has no negative impact on the body. Gluten may only become a problem for people with allergies or intolerance to gluten, but those people in the world more than 10-15% .

Myth №3. The paste is bad for diabetics.

At the pasta from durum low GI (GI conventional pasta by 60 average to 85 high) . Complex carbohydrates, as opposed to simple, do not allow to quickly grow sugar level. Therefore, the paste is quite suitable product for diabetics when it is consumed in moderation and as part of a balanced diet.

From myths finished, the next in line.

Pasta will make my muscles more?

When it comes to building muscle, many people pay close attention to the protein - the basic building blocks, while forgetting about carbohydrates. Ie have a place to be distortions in the diet of the athlete m / s from protein and carbohydrates. The latter are no less important for the energy potential of the construction, ie, "To ensure the work of building material." In order to provide your body with carbohydrates in fully and effectively build muscle mass, you must consume from 6 to 8 grams of carbohydrate / kg body weight.

Conclusion: to gain muscle, you must consume more calories than expended. Therefore, if you are not currently eat up in terms of calories or carbohydrates, include pasta in your diet. Also watch out for volumes and various portions of ingredients, otherwise it will be not mass but zhironabor.

Go to the practical part.

Pasta in bodybuilding when there?

Pasta made ​​of durum wheat would be best to have in the first half of the day ( 2 meals of 6 ) , as well as before and after training. In the morning, the body needs quality energy for the whole day. After a workout, you must close thewindow of carbohydrate-protein and fill the reserves spent (including replenish glycogen depots) .

For greater clarity regimen sign for pasta during the day.

The second and third methods are mutually exclusive, i.e. or second reception pasta or third.

What is the best there is, or simple pasta recipes

People who are watching their figures, it is important to know that it is necessary to have a little pasta raw, that is,so they do not fall apart before the transformation into dumplings, and were dense. The fact is that the pasta perevarka significantly increases their glycemic index. This is due to the collapse (under prolonged exposure to temperature) of the crystal structure of starch. So watch the time of their preparation and of the recommended on the reverse side subtract 1-2 minutes.

As you know, the menu bodybuilder and fitness ladies are not the abundance of different dishes. Indeed, cook 5-6times a day so even with no imagination is not enough time. However, you need to eat all the same variety. I try to adhere to this rule and, therefore, uses quick and trivial pasta dishes. We are pleased to share its nutritional operating time.

Dish №1.

Spaghetti, olive oil, chopped herbs, garlic, crushed hazelnuts.

Dish №2.

Spaghetti, olives, red pepper, shrimp (or tuna) , the lemon juice.

Dish №3.

Cooked pasta with cottage cheese.

Dish №4.

Pasta, minced chicken, vegetables in batches. Simmer chicken mince, then add it to the pasta and vegetables(previously thawed) .

Actually, I have everything, nor add nor subtract. To summarize all this nonsense information and make each other handle.

Afterword

Today, we learned all about pasta in bodybuilding. Now you know exactly for what purpose they can be used, and, I am sure, be sure to include them in your grocery cart. On the sim all, let's bow, was glad to write to you to touch!

PS. Zhmyakaem the beautiful buttons and unsubscribe comments for posterity started!

PPS. Did the project? Then leave a link to it in the status of their social network - plus 100 points to karma, guaranteed.