If you’re looking to follow the rules of nutrition when training for bodybuilding, you might find it a bit tricky. Nutrition can be a complicated subject, but if you know what to do and how to exercise good judgment, it can help you gain muscle and reach your goals faster. It’s hard to know what to eat these days. Some days, it seems like there’s nothing out there you can trust.
1. TAKE IN PLENTY OF PROTEIN
Even so, athletes need a sufficient amount of protein to meet their requirements. Bodybuilders in particular need higher levels of protein than those who are trying to maintain weight or gain weight. Many athletes would be advised to eat 1-2 grams per pound bodyweight for maximum muscle growth/recovery time.
For example, if you have a low body weight or if you have higher caloric needs for muscle growth, you would want to eat 1-2 grams per pound bodyweight.
2. DON’T OVERDOSE ON PROTEIN
If you’re eating more than 2 grams of protein per pound of body weight, your body may be unable to build muscle and lose fat effectively. If you’re eating too much protein, your body will break it down and burn it as energy (or store it as body fat).
Avoid excessive protein intake, especially during bulking phases when there is plenty of glycogen to be stored. Rely on other good dietary sources to keep fueling your body with an appropriate amount of energy (e.g., carbs such as pasta, oatmeal, and brown rice) and watch the mirror for signs of excess weight gain.
3. TAKE IN PLENTY OF CARBS FOR ENERGY
Carbohydrates are chains of glucose molecules. Your body prefers them as a source of energy. You should eat carbs when training hard because they are easy to digest, your body can use them for quick energy, and they provide you with a long-lasting fuel.
When you regularly eat carb-heavy foods, it’s easy for your body to refresh itself and put extra focus on the proteins and healthy fats. This makes it even easier to avoid overeating more protein or healthy fats.
4. EMPHASIZE COMPLEX CARBS
Complex carbs are composed of long chains of sugars. They are easily digested and provide a slower, yet more lasting fuel because they take a while to be broken down by the body. Complex carbs provide an excellent energy source over processed food containing simple carbs.
During a mass-building phase, try to be taking in 3g of carbohydrates per pound of bodyweight per day. The best sources are complex carbs like vegetables, pasta, potatoes, rice, yams and oatmeal. You might start to benefit from reducing the amount of complex carbs you eat and making sure to eat more fruits and vegetables.
5. DE-EMPHASIZE SIMPLE CARBS
It’s important that after your workouts, a bodybuilder should minimize their intake from simple carbohydrates (sugar). These carbs can be absorbed a lot faster than those found in items like solid foods or liquids with no fats. Simple carbohydrates are not good for the body.
They can have a diuretic effect. but they also provide little to no energy and increase your risk of gaining weight in the long-term. Sometimes simple sugars even catch fire and cause fires or explosions. It’s best to avoid them when you’re working out and at other times as well to prevent building up too much body fat.
6. LIMIT SATURATED FAT AND AVOID TRANS FATS
Trans fats put your health at risk and can undermine your efforts in the gym. They are commonly found in processed foods such as crackers, cookies, and other baked goods. The use of saturated fats in lower-quality cuts of meat is becoming more widespread, which can lead to negative health effects.
7. CONSUME HEALTHY FATS
You may want to avoid foods containing unsaturated fats altogether or limit their intake to monounsaturated fats, particularly trans fats. Omega-3 fatty acids are a vital component of a good bodybuilding diet. They are important for creating a favorable hormonal environment for building muscle tissue. Other unsaturated fats like olive and canola oils help you maintain a balanced diet of essential nutrients.
Fats also contribute to muscle mass, which is important during cutting phases. Consuming healthy fats is proven to provide many benefits. including bodybuilding advantages such as increased muscle mass and leanness, when paired with a strength-focused regimen
8. COUNT CALORIES
To do this accurately, you have to first break down the macronutrients into percentages. For instance, a recommended offseason diet might be 50% carbs, 30% protein and 20% fats. It’s important that you understand your carb, protein, and fat intake to manage your calorie intake.
Every gram of carbs has four calories, every gram of protein has four calories, and every gram of fat has nine calories. So although carbs have more grams than a gram of protein or fats, they have less overall calories.
9. DRINK AT LEAST A GALLON OF WATER EVERY DAY
By making sure that your body has steady and sufficient water intake, you’re providing some much-needed nutrients for muscle cells to repair themselves. Leaving this job up to yourself and jogging instead of gulping the entire gallon in one sitting is important, too. You might want to consider drinking more fluids if you are taking supplements that affect hydration.
One gal a day is the recommended number, but you might want to consider drinking more if you’re using supplements that affect hydration. Without enough water, your body will struggle with a variety of important functions, including protein synthesis, digestion, and your entire electric system.
10. FIRE UP YOUR FIBER
The majority of the recommended daily intake of fiber should come from complex carbohydrates and fruits and vegetables. However, if your fiber intake varies, then you may want to take a fiber product daily.
11. MEAT MAKES MUSCLE
Lean meats like turkey, chicken, and beef are good for building muscle mass and adding bulk. However, most meats are also good for providing complete proteins, which your body needs to function properly.
A good protein option for bodybuilders is chicken. FLEX recommends that bodybuilders strive to take in some form of animal protein at least once if not two or more times a day.
12. EAT BOTH FATTY AND LOW-FAT FISH
Fish is an excellent source of protein, which many people need. One benefit of fish is that it provides a range of healthy fats, more than any other type of protein. In fact, Some types of fish are low in toxic fats, while others are high in them—making them both beneficial to your health and your muscles! Fish that are lower in fat, such as tuna, are an excellent source of arachidonic acid, a type of omega-3 fatty acids.
Fish sources also contain selenium and iodine and support the immune system while helping with muscle recovery and growth. They also provide many other benefits! A good diet for anyone who’s at a different phase of training or diet goals is to strive for six ounces of fatty fish at least twice a week.
13. EGGS ARE AN EXCELLENT SOURCE OF PROTEIN
Eggs are a versatile, easy-to-cook and easy-to-consume protein source. They’re also relatively inexpensive. You can eat the egg whites if you want to consume less calories from your diet. You can cook them up for your favorite meal or even use their yolks as a source of beneficial fats, lecithin, and nutrients. They are portable and make great snacks!
14. DAIRY IS VERSATILE
Milk proteins, casein and whey, have innumerable nutritional benefits. Cheap and readily available milk is an excellent source of calcium and other nutrients. Cottage cheese is the protein fraction of milk that comes in many forms. You can find low-fat and nonfat varieties as well as ones that are fairly cheap. Unsweetened yogurt is also a good source of protein that can be incorporated into, for example, a smoothie recipe. Antioxidants in our diet & hydration may be important for good health. Many people want to take advantage of these benefits and H2O is one way to support your body. Hydrating your body regularly can help remove toxins, maintain blood sugar levels, and improve overall digestion.