The passion for body-building has always had a wide spread especially in the last decades. Usually the bodybuilder has in mind models to reach and identifies them, often, by leafing through specialized magazines. The passion for this sport can have various degrees. In fact it ranges from the search for a moderate physical shape. To the man and the woman with the aim of having a nice physique to show on the beach. But also to the search for a physical structure as a competitor.

The latter obviously requires great commitment and dedication that can have various degrees , in fact, 1 or 2 hours of gymnastics are not enough two or three times a week. In fact, daily training is necessary. Therefore as a dear friend of mine who was passionate about bodybuilding said, 60% of the results are based on an appropriate diet. He confided to me that he was a little worried because the bodybuilder’s diet required the ingestion of a high quantity of high-protein foods. His coach advised him to prepare omelettes (without using oil) by buying pasteurized and eating lots of meat and fish.



The egg whites bought them in half-liter packs of pasteurized product. As regards the fish, he had to eat at least 300gr. of natural tuna. To limit liver damage from these protein excesses, my friend uses hepatoprotectors. However, he confided to me that he is a little worried about his health. In fact it is known that these excesses cause liver and kidney damage. Furthermore, excessive consumption of tuna can cause methylmercury intoxication in the long term.       


                                                                                                                                            It is also known that excess meat can produce antibiotic intoxication as well as raising cholesterol and triglycerides. “Advanced” athletes, care for health and not only for sporting performances. So are more and more attentive to health as well as to sporting results. Supporters of the vegetarian diet for bodybuilders rightly claim that it provides all the amino acids necessary for anabolism.

Then build muscle mass eating legumes, eggs, meat very rich not only in proteins but also in branched amino acids. The bodybuilders’ preferred diet must be rich in protein, branched amino acids. Even low in fat, with the right amount of carbohydrates and rich in vitamins and minerals. These are exactly the characteristics of the vegetarian diet. Recently the eggs have been considered not very harmful as regards the cholesterol intake. So the athlete could eat 4 or 5 a week safely. As regards the milk he should choose the skimmed one that is rich in protein but very low in fat. Legumes and soybeans in particular are the best source of protein of plant origin and branched amino acids.     

                                                                                                                                               Obviously, the athlete who is attentive to results and to his own health should choose BIO and GMO-free soy. He should calculate his needs according to the intensity of the training and the objectives to be achieved. So taking into account that soy has a protein content of 36% and an energy content of about 400 kcal / 100gr.                                                                                                                                                                                                                                                                  dr. Massimiliano Mangafà

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