Hard work always pays off, and what happens if smartness joins with it. Miracles happen! Bodybuilding is only half done by workouts, and the other half is done by Diet. Muscle building requires good metabolism, good metabolism requires enough nutrients, and enough nutrients are acquired through a proper diet. A smart diet plan is all you required to pair up with your hard workouts to get a muscular body, which otherwise all the hard work goes in vain. Let’s look at the diet for bodybuilding and begin the journey of transforming your body: Fat to Fit.
Myths and rubbish tips are all around us, and when we are about to start something, we are all ears and tend to believe those myths to be true. The biggest myth of all that is, ‘bodybuilding is all about the workout, the more you workout, the more you are successful.’ Listening to this we just focus all our attention on the workout related things like, what workouts to do? Bench Press or Squats?() How to do them? neglecting the importance of diet.
But the truth is that it’s impossible to build body without a smart diet. Once you know the technical process of muscle growth, you would understand that statement more clearly. So from now make sure you remember two things when you hear the word bodybuilding–workout and diet.
How does muscle grow?
Muscles are made of bundles of fibers in chain which contain proteins. With the heavy workouts and exercises, the stress increases on these muscle fibers, and so micro tears or microscopic damage occur in the muscle fibers. In response to this situation, the body uses protein and other nutrients to repair the microscopic damage, or micro tears occurred on the muscle, due to which muscles bulk up.
Additional muscle cells are produced and added to the damaged places to repair those micro tears which in turn increase overall mass of the muscle. Amino acids present in protein is responsible for the cellular growth of the muscle cells called myofibrils. Without enough protein and nutrients, the body will not be able to repair the damage (micro tears), which results in muscle loss or injury. So it’s a must to have smart bodybuilding diet plan that contains all the necessary nutrients for the muscle growth.
Why some people build quickly?
Bodybuilding involves lots of factors such as metabolism, the intensity of the workout, diet plan, the testosterone level in the front line. Every individual is unique in metabolic rate, some build faster and some slower according to their metabolic rate. The level of testosterone is also a reason for muscle building. The level of testosterone depends on lot factors such as genetics, habits, food, etc.
People who work out more intensely and stick to the good diet plan obviously build quickly than those who won’t. So depending on all these factors, your muscle growth can be slower or quicker. Don’t panic if you are slow; it takes time for some people. If you are building faster, go on feel like a hero.
Bodybuilding diet Nutrition
Fundamentals of Nutrition
Best food for bodybuilding
Bodybuilding diet Nutrition
Bodybuilding process requires a good nutrition for muscle growth and metabolism of the body. But what to eat for bodybuilding? What should be the amount of nutrition required? It’s all relative. It depends on the intensity of your workout. For an intense workout, high nutrition is desirable. Let’s look at the essential bodybuilding diet nutrition.
Protein, Protein, more protein
Everyone who has touched dumbbell knows that protein is the most important one for the muscle building. The amount of protein you take each day is very important. They are the building block of the muscle. Protein breaks into amino acids and these amino acids is must and sure for the repairing of the micro tears and muscle growth. Take protein in good amounts as you need it constantly throughout the day. Plan your protein in each meal according to your requirements.
There are two types of protein, casein protein, and whey protein. Whey protein is fast absorbing protein and casein is slow absorbing protein. Each of which has its own importance, Whey protein is good as the pre-workout food and casein protein as post-workout food. Plan both protein based on your workout time in the diet for bodybuilding.
What should be the amount of protein you must take every day? It’s relative to your weight and workout. It’s recommended to take 1.5-2grams per each pound of your weight. The lower limit (1.5 grams) if you are a beginner and higher limit (2 grams) if otherwise. Always plan right amount of protein in your diet chart for bodybuilding
Carbohydrates also play a major role in bodybuilding diet. Carbohydrates fuel your body. A lot of people neglect carbohydrates giving more importance to protein. You must take 2-3 grams of carbs for each pound of your body weight. Start with 2grams per pound and slowly increase the quantity. Take simple starchy carbs as post workout meal as they increase insulin levels and help in absorbing more nutrients. Induce required quantity of carbohydrates into your plan of diet for bodybuilding for effective results.
Fats have two sides when it comes to bodybuilding-bright and dark. The bright side is that dietary fats are a great energy source and the dark side is that they increase body fat. It depends on your smartness to use bright side dodging the dark side. Fats are more concentrated energy source than carbohydrates and protein. Both carbohydrates and proteins contain 4 calories per gram and fat contains 9 calories per gram.
It’s best for bodybuilders to be in fat surplus condition as they need a lot of calories for all the work. They provide a high amount of calories in a small volume of food. Also be careful to take required calories as the fat comes with cons. They turn into body fat if taken excess, so it’s a caution.
Vitamins and fiber
Vitamins and fiber are underrated in the diet for bodybuilding. Vitamins D, B, C, and E are essential for bodybuilding in protein synthesis, hormonal synthesis, and brain health. Fibers make you feel full and also control the level of insulin in the body. So don’t miss to add vitamin and fiber rich food into your bodybuilding diet plan.
Fundamentals of Nutrition for bodybuilding
Eat multiple small meals:
Fuel the body with multiple small meals each day to keep the blood sugar levels in control and for steady metabolism and stimulate muscle growth and use energy smartly.
Limit processed foods:
Remove high-calorie, high processed food from your plan of diet for bodybuilding which is not desirable.
Time your carbs correctly in the day-starchy and
Drink enough water and calorie-free beverages to keep the body hydrated.
To achieve something you must dream first. So dream well and make them true.
Provide your body with protein every couple of hours to maximize the muscle growth. Take whey protein between meals and casein protein to fuel the gains at night.
Best Diet For Bodybuilding:
Pre-workout nutrition prepares your body for the intense workouts and enhances your performance. Let’s look how it works and what’s the pre-workout diet for bodybuilding.
- Carbohydrates are converted into energy that fuels your workout and training.
- Make sure you use all the carbohydrate you consumed either for energy or to maintain glycogen levels in the body otherwise it stores as fat.
- Choose complex carbs to simple carbs before a workout.
- First two meals should consist of complex carbs, which takes few hours to digest. This keeps the blood sugar level right and optimizes glycogen levels before a workout.
- Healthy food for bodybuilding sure consists of required amount of whey protein
- Whey protein is fast processing protein, and it contains more BCAAs than other forms.
- Consume whey protein before your workout to negate the effects of cortisol throughout the day
- As you go through hard training, you consume a lot of energy and whey protein helps in such situation by providing energy quickly when carbs run out.
- Inclusion of beta alanine in pre-workout nutrition help conserve energy in the muscles
- It’s the top answer for the question what to eat for bodybuilding as supplement
- The fatigue feeling during a workout is due to acidosis. Beta alanine reduces the acidosis and keeps you active during the training.
- When body produce energy using glycolytic or phosphagen processes, excessive ions are formed. These ions must be removed Otherwise, it forms lactic acid which affects your performance.
- Beta alanine removes these hydrogen ions by producing L-carnosine.
- It also works as an antioxidant and neutralizes the free radicals effects in the body.
- Consume 1-1.5 grams beta alanine before workout and 3-4 grams overall a day for best results.
- You require lot of strength during workout and so include creatine monohydrate in pre-workout diet for bodybuilding
- Creatine monohydrate is a good bodybuilding supplement for hypertrophy as it increases the protein synthesis.
- Consume 2-4 grams of creatine on a daily basis to encourage muscles to absorb water and give them a fuller look.
- Different kinds of creatine are available in the market but go for micronized creatine monohydrate as it is supported by science for producing best results.
After a workout, you require nutrients to repair the damaged muscles and also to recover from the stress and tiredness of workout. Plan a smart post-workout meal in your diet chart for bodybuilding which contains following nutrients for the better body.
- Protein is most important nutrient to repair the damaged muscle and for the muscle tissue growth.
- As you constantly break down protein, ensure your post-workout diet for bodybuilding contains sufficient amount of protein.
- You can consume both whey protein and casein protein after a workout for muscle growth.
- After the workout, consume 20grams of whey protein and 20grams of casein protein to enhance muscle growth and good metabolism.
- Your body undergoes catabolism when it does not have enough amounts of sugar and glycogen. This is why BCAAs are useful to fuel the muscles
- To maintain amino acids circulation in the blood which is necessary for muscle repair, consume 10grams of BCAAs after the workout.
- BCAA’s is a good bodybuilding supplement which works wonderfully as a post-workout nutrition.
Fast processing carbohydrates
After workout blood sugar level and glycogen level go down. To compensate for this, plan fast processing carbohydrates in your post-workout diet for bodybuilding. These are found in raisins, pasta, potatoes, blueberries, bananas.
Best food for bodybuilding
As we have understood the basic rules for nutrition, now let’s step into the most important part what to eat for bodybuilding? The following are the most bodybuilding friendly foods that help for muscle building.
You won’t find a single bodybuilder who does not take egg whites in their diet. They are high in protein and at the same time low in fat. They are the purest form of protein which helps to build muscles, as the protein in the egg white is easy and quick in protein synthesis. They also contain zinc, calcium, iron and other vitamins with very few carbs. Each egg contains 6-8grams of protein that is readily available for protein synthesis. This is an easily available healthy food for bodybuilding.
Chicken breast or turkey
An ambitious bodybuilder has to sure include chicken breasts or turkey into their diet chart for bodybuilding. It’s the source of very high-quality protein, more importantly very low in trans fat and saturated fat. 100grams of chicken breast contain 25-30 grams of protein, that’s huge quantity of any food.
Although avoiding fatty acids was our main theme, fish is one exception. You have to consume essential fatty acids such as omega-3 that build muscle as the body cannot produce them on its own. They are a good source of other vitamins such as vitamin A. Fish like tuna, salmon, sardine, and trout contain healthy fats and are a tremendous source of protein which is the reason why they are on the list of diet for bodybuilding.
Lean Red Meat
Lean red meat is an excellent mass building food in the list of natural food for bodybuilding. Lean red meat is rich in protein, zinc, iron and B vitamins. They have high calorie per serving ratio which can be benefited by a bodybuilder to pack size. Do not take red meat every day but make it a week meal as it is high in saturated fats. Consume it once or twice in a week and plan accordingly in your diet for bodybuilding.
Beans and legumes
Beans and legumes are the powerful natural food for bodybuilding. They are highly nutritious and delicious source of protein and fiber. Most vegetarian bodybuilders depend mostly on beans and legumes for protein and fiber.
Fiber is also essential to maintain healthy bowel movements and proper insulin response, which is important for muscle growth. Kidney beans are a popular choice as they have 15 grams of both protein and fiber per cup of them. So it’s one of the best delicious, vegetarian and natural diet for bodybuilding.
Slow Burning Carbs
Muscle is not built with the protein alone; slow burning carbohydrates are necessary to fuel the muscles and sustain them. Glycogen becomes the main source of energy during the workout, and so it decreases after a workout due to degeneration. To maintain the glycogen levels take slow burning carbs as pre-workout bodybuilding nutrition. Oatmeal and sweet potatoes are excellent sources of slow burning carbohydrates and so eat them as a pre-workout snack.
This universal food is involved in almost every treatment process. The human body is made up of 70% water- tissues, muscles, and ligaments all of them contain water in them. Human life force and blood are also made up of water.
Drink enough amount water to keep the body in the anabolic state. It acts medium to transport nutrients to the muscles. It’s recommended to drink 9-10 liters of water every day to enjoy its benefits.
Do not think it as just water; it’s vital for every function in the body, so do not neglect to add water into your diet for bodybuilding.