How to eat buckwheat when doing bodybuilding to gain mass

To gain muscle mass, you need a properly formulated diet. Exhausting workouts will not bring tangible benefits if there is no "material" to build muscle. Today we will talk about the basics of nutrition for mass gain and the importance of buckwheat in the diet of a bodybuilder.

What is important for a bodybuilder's diet to gain muscle mass

An athlete willing gain muscle mass, is guided by four basic principles. The menu is based on them.

Meal frequency

With food, energy and substances enter the body, without which muscle tissue does not develop properly.

Muscle mass increases only when the body contains three primary nutrients - proteins, fats, carbohydrates. In their absence, the muscles stop growing.

For a person who does not pursue the goal of pumping up, three meals a day are enough. This routine is not suitable for a bodybuilder, as long pauses between meals lead to a lack of nutrients.

He should eat with breaks no more than 3 hours - 5-6 times a day. This mode allows the athlete's body to more easily process food and receive all the nutrients for the incessant work of building muscles.

Calorie content of food

The basic principle of building muscle mass: always know how many calories are consumed per day. Otherwise, success will fail.

Muscle grows when calories are supplied to the body. But only a certain part of them is spent on the development of muscle mass. Therefore, the energy value of the daily diet must exceed the amount of calories burned.

Balance of proteins, fats and carbohydrates

A well-built ratio of nutrients allows you to form a healthy diet for gaining mass:

• the amount of proteins - 30-35%;
• fats - 10-20% of the diet;
• carbohydrates make up the bulk of the menu - 50-60%.

The presence of an interval of 5-10% indicates that the exact ratio of BJU is determined and adjusted individually, depending on the characteristics of the organism and goals.

Water

Lack of water in the body is fraught with a lack of progress in working on muscle mass. The average daily allowance for bodybuilders is from 2 to 4 liters, depending on the weight of the athlete.

Do not drink while eating - this interferes with the natural process digestion and the assimilation of nutrients, does not allow the digestive system to work fully. The liquid is consumed between meals.

Nutritional value and chemical composition of buckwheat

Calorie content is important in bodybuilding: how to determine the correct serving size - weigh buckwheat and calculate the number of calories, based on the fact that the nutritional value of buckwheat is 346 kcal per 100 g of product.

The composition of the BZHU and other elements:

• proteins - 11.73 g;
• carbohydrates - 75 g;
• fats - 2.71 g;
• water - 8.41 g;
• ash - 2.2 g

The chemical composition of buckwheat:

• vitamins- E, A, B1, B2, B3 (PP), B4, B6;
• trace elements - calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, manganese, selenium, iodine, cobalt, sulfur, nickel, titanium, chromium, molybdenum, fluorine, chlorine;
• acids - folic, pantothenic.

Is it possible to gain muscle mass on buckwheat?

Is it possible to eat buckwheat for bodybuilders? Buckwheat is the right carbohydrate that fills the body with energy and does not cause a sharp rise in blood sugar levels. Therefore, it is important for every athlete to have this cereal in the diet.

Buckwheat before a workout helps to increase muscle strength and endurance, provides satiety for a long time. Buckwheat is a source of vegetable protein and essential amino acids, it increases the activity of metabolic processes and helps to "burn" body fat.

Reference. Buckwheat seeds are rich in soluble and insoluble dietary fiber - 100 g contains 26% of the daily fiber.

The place of buckwheat in the diet of a bodybuilder

Groats are included in menu bodybuilders due to its benefits, rich in vitamins and minerals. However, it is important to know the intricacies of the choice of this product, its preparation and use.

For athletes, buckwheat is chosen light or premium with the presence of green grains. Such cereals undergo less heat treatment and retain most of the valuable substances.

Note! On the shelves of the shops, there are packages of buckwheat groats with the inscription "Recommended by the Association of Fitness Trainers." Such products differ from the classic ones in a higher content of nutrients. But the price of such cereals is much higher.

Benefit

Buckwheat is useful not only for athletes, but also for people who purposefully do not build muscles.

Valuable properties of culture:

• a slow decrease in blood sugar levels;
• improved appetite;
• purgation;
• lowering the level of bad cholesterol;
• help in lowering high blood pressure;
• withdrawal of excess fluid from the body;
• the rutin contained in buckwheat helps to cure hemorrhoids.

Cultivation of buckwheat does not require the use of chemical fertilizers. Therefore, it is considered an organic food high in slow carbohydrates.

How to use

Any heat treatment of buckwheat destroys some of the nutrients. Athletes use a different method - they soak the cereal so that it cooks quickly:

1. The groats are placed in a deep saucepan and washed thoroughly several times until the water is clear.
2. After washing, buckwheat is soaked in clean drinking water for 2-3 hours.
3. During this time, the product absorbs liquid. It is boiled for 3-4 minutes with the addition of a small amount of water.

Buckwheat prepared in this way retains its nutritional properties to the maximum. Buckwheat for muscle growth is eaten with vegetables: green beans, peas, asparagus, broccoli. In this combination, the intestines absorb cereals more efficiently.

Recipes with buckwheat for athletes

After training in the body of a bodybuilder (especially in the first half hour), the need for proteins increases. Buckwheat porridge makes up for the lack of an important element.

We offer several buckwheat recipes for gaining mass especially for bodybuilders.

Buckwheat with meat in a merchant's way

Ingredients:

• buckwheat;
• lean beef;
• onion;
• carrot;
• salt;
• ground allspice;
• Bay leaf;
• water;
• greenery.

Note: all ingredients from this recipe are taken to taste, there are no strict proportions.

Cooking method:

1. Chop the onion, grate the carrots.
2. Cut the meat into small cubes.
3. Pour some sunflower oil into a deep frying pan and fry the onions, carrots and meat over medium heat for 10 minutes.
4. Add a little water, pepper, salt and a bay leaf. Cover and simmer over low heat for 20 minutes.
5. Prepare buckwheat separately - cook it in the classic way or by soaking.
6. Add the boiled buckwheat to the meat and mix. Cover and simmer for another 2-3 minutes.
7. When serving, sprinkle with finely chopped herbs.

Buckwheat porridge with mushrooms

Ingredients:

• buckwheat - 1 glass;
• champignons - 300 g;
• onion - 1 pc .;
• salt to taste;
• vegetable oil.

Preparation:

1. Rinse buckwheat, pour in two glasses of cold drinking water, add 1 tsp. salt without a slide.Put on fire, bring to a boil, and then simmer over low heat for 20-25 minutes.
2. Chop the onion, fry in a pan with the addition of vegetable oil until transparent.
3. Chop the mushrooms at random, add to the onion, lightly salt and fry over low heat for 15 minutes.
4. Mix mushrooms with buckwheat.

Buckwheat with milk

Ingredients:

• buckwheat - 1 glass;
• milk 2.5% - 0.5 l;
• salt to taste;
• sugar to taste.

Preparation:

1. Rinse the groats, soak for 2-3 hours in clean water. Add a pinch of salt.
2. Place the milk on the stove over medium heat. When it starts to boil, remove from heat.
3. Remove the buckwheat from the water, pour in warm milk and sweeten to taste.

Reviews

As an example, we will give the review of bodybuilder Artem Kharchenko, 24 years old: «I consider buckwheat to be one of the main foods for gaining muscle mass. I have been doing bodybuilding for 6 years, and throughout this time, buckwheat has been consistently included in my sports menu. Buckwheat is universal and is consumed by both vegan and meat-eating athletes. For me personally, this cereal tastes better with sour cream. "

Leave your feedback in the comments below the article

Conclusion

Buckwheat is a hearty, tasty and full of useful micro- and macroelements that are necessary for the human body. Its preparation takes a little time. The product is useful for losing weight and is definitely included in the menu of bodybuilders. If desired, buckwheat is combined with various vegetables, mushrooms and meat.