Evan Centopani is a star of great magnitude. A long list of prize placements in competitions of various levels eloquently speaks to the fact that he understands something about bodybuilding and sports nutrition. Is he natural? It’s unlikely, as becoming a star without the help of pharmacology is nearly impossible in our time. Nevertheless, his recommendations are worth noting, as any pharmacology is powerless without proper nutrition and training.
In this article, we have gathered the nutritional principles of first-rate bodybuilder Evan Centopani.
Main thoughts:
2 grams of protein per kilogram of body weight is the optimal dose
The main natural sources of protein in Evan Centopani’s diet: chicken breast, cod, salmon, eggs
Gluten-free carbohydrates are easier to digest
Evan Centopani: “…avoid consuming fructose, as it does not replenish glycogen stores“
Evan Centopani: “It is necessary to include vegetables in every meal that contains protein“
Evan Centopani is an American professional bodybuilder in the super heavyweight category. He was born in 1982. In his childhood, he had serious weight issues: at the age of 12, he weighed around 99 kg.
| Anthropometric data |
|---|
| Height: 1.82 m Competition weight: 120 kg Off-season weight: 136 kg |
| Bodybuilding career |
| Amateur bodybuilding: 2006 Atlantic City Championships – 1st place 2006 NPC Nationals – 1st place 2007 NPC Nationals – 1st place Professional bodybuilding: 2009 New York Pro – 1st place 2011 Flex Pro – 1st place 2011 Arnold Classic – 4th place 2012 Arnold Classic – 3rd place 2012 Mr. Olympia – 8th place 2013 IFBB Tampa Pro – 1st place 2013 Mr. Olympia – 13th place 2014 Arnold Classic – 5th place 2014 IFBB Australia Pro Grand Prix – 1st place |
Main nutritional principle of Evan Centopani
“In the off-season, my weight is around 140 kg. To maintain my shape, my daily diet consists of 5 meals, each containing on average: 50 g of protein, 60 grams of carbohydrates, and 20 grams of fats. If we consider energy carbohydrate drinks during workouts and occasional snacks, the total caloric intake of my daily diet will be approximately 3500 calories.“
The daily diet consists of five meals, each containing 50 g of protein, 60 g of carbohydrates, 20 g of fats, with a total daily caloric intake of 3500 calories.
“Some might think that 3500 calories is too little for a guy weighing 140 kg. However, in my case, this is what I need for several reasons.
The diet I have developed over years of experimentation and research not only includes all the necessary nutrients (proteins, fats, and carbohydrates) but also micronutrients (vitamins and minerals). I am absolutely convinced that it is not enough to just count calories according to formulas for muscle mass growth.“
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“My main principle in choosing products and cooking methods is that the dishes should be as easily digestible and absorbable as possible. For this, I use all the knowledge I have gained over many years of experimentation.“
@evancentopani
How to Properly Buy Protein, How Much You Need, and the Best Natural Sources
“Whenever I go to the store, I immediately buy meat products – the main source of protein. And it’s not because I’m a bodybuilding fanatic. Simply put, I place frozen products at the bottom of the cart; it’s hygienic in case something leaks from the packaging.
You probably know that protein is the most important component for muscle growth and recovery… and all that. But that’s not what we’re talking about right now. Let’s talk about the numbers.
In most recommendations that I know of, they suggest taking between 2 to 3 grams of protein per kilogram of body weight. Based on my own experience, I see that 3 grams of protein per kilogram is too much.
There is no sense in such large doses. I am confident that 2 grams per kilogram is the optimal amount, about that much I eat every day.“
2 grams of protein per kilogram of body weight is the optimal dose
The sources of protein that Evan Centopani considers the best are: chicken, fish, and eggs. Every day, his diet includes about 500 grams of chicken, which is 250 grams in two meals.
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From fish, he prefers cod and salmon. Why exactly these? Because, firstly, he likes their taste. Secondly, cod is one of the cheapest types of fish. The only cheaper options are farmed species from Asia, such as tilapia and catfish. But it’s better not to touch those.
The main natural sources of protein in Evan Centopani’s diet: chicken breast, cod, salmon, eggs
“You absolutely do not have to include fish in your diet, but if you do, choose only the highest quality products. This is one of those areas where you get what you pay for.”
Every day, Evan Centopani eats 6 large eggs. Usually for breakfast, in the form of protein pancakes.
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| Sports Nutrition Recipes: Protein Pancakes by Evan Centopani |
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Ingredients:
How to prepare: Nutritional value: |
Proper nutrition in bodybuilding is not just about protein. How to choose carbohydrates
The main carbohydrates in Evan Centopani’s diet are rice, brown rice syrup, and oat or wheat flour.
“I choose gluten-free carbohydrates. Not because of an allergy or gluten intolerance, but simply because they are easier for my stomach to digest, and I believe they are absorbed more efficiently as well.“
“Starch and sugar are the main source of calories. When choosing carbohydrates, it is important to remember that only they help replenish glycogen stores in the muscles.
For this reason, I avoid consuming fructose and choose starches that are easily digestible: white rice, oats/oat flour, and even a small amount of glucose from brown rice syrup.
Brown rice syrup is preferable compared to maple syrup or honey, as it contains only glucose (without fructose). This is important for effective glycogen loading.“
Evan Centopani: “…avoid consuming fructose, as it does not replenish glycogen stores“
In summary: when it comes to choosing carbohydrates, the efficiency of absorption and the ability to replenish glycogen stores are important to me.
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Fruits and Vegetables
Evan Centopani separates fruits and vegetables from carbohydrates, emphasizing their important role in the body.
“Vegetables, like cabbage and broccoli, are a valuable source of micronutrients. They also help balance all the proteins and fats in my diet. I feel that vegetables have a positive impact on the condition of the gallbladder and the digestive system as a whole.
I know that some bodybuilders do not eat many vegetables, but I try to include them in every meal that contains animal protein.“
Evan Centopani: “It is necessary to include vegetables in every meal that contains protein“
“I am often asked, do I eat vegetables raw. Of course not. In bodybuilding, effective absorption and the ability to consume a certain volume of food are important.
Raw vegetables are much harder to digest. Try eating a couple of heads of raw broccoli and a few handfuls of cabbage and see how much room is left in your stomach for the rest of the food.“
Evan Centopani does not eat raw vegetables: they are harder to digest and take up more space in the stomach
Therefore, cook the vegetables. It’s not that difficult. I just throw cabbage into a large pot, add two cups of water, and boil it. The same goes for broccoli: I boil it until it becomes tender. Don’t be afraid to try: if it chews well – it’s ready.
I eat strawberries because they have a little fructose. Other fruits low in fructose include peaches, plums, and nectarines.
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The Importance of Fats in Bodybuilders’ Diets
“Fat is probably the only component of food that bodybuilders eat in insufficient amounts.
Why?
First of all, the influence of the widely promoted idea from the 1980s still lingers, which suggests that if you eat fat, you will become fat yourself, and therefore it is better to consume carbohydrates, bread, and grains.
Today, along with diabetes (a carbohydrate metabolism disease), obesity is growing at an enormous rate; it is clear that the once-popular idea has not proven to be valid.“
@evancentopani
“I want to tell you from my experience that regardless of whether you are trying to lose weight or gain muscle mass, it is very important to consume dietary fats.
If you had the opportunity to look at my daily diet, you would see that I get about as many calories from fats as I do from other nutrients, considering that they contain twice as many calories per gram as proteins and carbohydrates.
I had experience with a fat-free diet. The only thing I achieved back then was a loss of muscle size and density. I did not gain definition. Therefore, balance your nutrients properly. Do not focus solely on one of them and do not completely eliminate anything.
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It is very important to consume enough dietary fats: they are essential for muscle growth and increasing their density.
As for sources of fats, egg yolks are among the best, as they contain a rich amount of cholesterol (another thing not to be afraid of), and are also rich in the amino acid lecithin and vitamin B4 (choline), which are important for your liver and nervous system, respectively. (The importance of eggs in the diet of bodybuilders is emphasized by Arnold Schwarzenegger, who recommends never throwing away the yolks.)
In my opinion, the best source of fat is olive oil. It is inexpensive, easy to dose in the right amount, beneficial for the liver, does not take up much space in the stomach, is well digested, and provides the body with healthy fats that it can use for energy. It helps keep your muscles “full”.
It is commonly believed that muscle fullness is provided by carbohydrates, but many do not realize that fats are also stored in muscles, in the form of intramuscular triglycerides. Seriously: pay enough attention to fats in your diet.
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General nutrition recommendations from Evan Centopani:
- Cook vegetables first, then meat, so you don’t have to wash the cutting board twice.
- Cut fish into pieces: this will speed up cooking and make it easier to store in different meal containers.
- Cover chicken with foil while cooking: it won’t dry out.
- Rinse rice before cooking: this will remove starches and prevent it from sticking together.
- Eat healthy vegetables with every meal containing animal protein.
- Shop strategically, with a clear understanding of what you need and why.
- Look for ways to make your food enjoyable to eat. Adding spices to rice completely changes the flavor and also aids digestion.
- Cod loses much more water than salmon during cooking: keep this in mind when shopping.
- Cook cod and salmon together. It’s better to bake the fish. Set the oven to “Roasting” mode and place the cod on the top rack and the salmon on the bottom. When the salmon is cooked, remove the tray with it, set the mode to “Baking,” and finish cooking the cod.
- Look for recipes that work for you! The protein pancakes recipe I shared with you was a real discovery for me, as they are very convenient for a snack on the go.
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Sample daily menu for muscle gain from Evan Centopani
| Meal | Ingredients |
|---|---|
| 1 | Protein pancakes: eggs (large) 6 pcs., pancake mix 1/2 cup, milk – 1/8 cup, strawberries |
| 2 | Salmon – 240 g, Broccoli – 1 head |
| 3 | Chicken – 240 grams, white rice with curry, turmeric, cardamom – 1/2 cup (amount uncooked), broccoli – 1 head, olive oil (added after cooking) – 1 teaspoon |
| 4 | Chicken – 240 grams, white rice with curry, turmeric, cardamom – 1/2 cup (amount uncooked), broccoli – 1 head, olive oil (added after cooking) – 1 teaspoon |
| 5 | Cod (cooked) – 300 g, white rice with curry, turmeric, cardamom – 1/2 cup (amount uncooked), cabbage (steamed) – 5 cups, olive oil – 1 teaspoon |
@evancentopani
Postscript from Evan Centopani
“What is described above works for me. It is the result of many years of experimentation and mistakes, and I never claim to know the only right way in any matters, especially in sports nutrition.“
“Proper nutrition in bodybuilding is a game of food quantity, frequency of intake, and specific products. How much can you eat and how often?“
“Once you sort out these questions, you will start to understand the importance of the health of your digestive system. This, in turn, will help you choose not only the food that contains the right amount of proteins, fats, and carbohydrates but also the food that your body digests best: if it cannot digest what you eat, there is no point in any calculations.“
