Do you want to push yourself to the limit and give everything you have so that you will see your muscles growing and your body sculpted into perfection? If so, you’ve already realized that bodybuilding is not just about lifting weights—it takes proper fueling for your body with the right nutrients to meet their needs for muscle growth, recovery, and performance. undefined
Prioritize Protein Intake:
Protein is the chief for muscle building. Your muscles are composed of protein, and therefore, you need to take in enough of it (protein) to support muscle repair and growth processes. Try to have a protein source at each meal such as lean meats like chicken, turkey, fish or plant based alternatives such as beans, lentils, tofu etc. Protein shakes or bars are also great handy options to have when you are busy or in need of fast help after training.
But, though, how much protein is required? In general, try to get 1 to 1.5 grams of protein per pound of body weight as a daily allowance. Therefore, if you weigh 75 kilos, you should aim to consume 150-225 grams of protein per day. Keep in mind that the amount of proteins you eat is not the only factor that matters, but also the time you eat them.
Carbohydrates for Energy:
Carbohydrates often get a bad rap in the fitness world, and the truth is, they are your body’ primary energy source, especially when you engage in intense physical activity. Complex carbohydrates that are present in whole grains, fruits, vegetables and legumes, lead to a gradual and steady release of energy to enhance your workouts and make you feel energized the whole day.
Healthy Fats for Hormonal Balance:
Numerous types of fat, notwithstanding the worse image, facilitate a variety of hormones which are important for muscle building and some other health issues. A diversification of your diet with healthy fats such as avocados, nuts, seeds, olive oil, fatty fish, etc., is important to help the hormones do their job well and keep your body in top shape.
Besides the fact that they are involved in hormone production, healthy fats contribute to handling joints pain and if you produce waste carrying blood fat or persistently eat a diet rich in saturated fats, this can lead to inflammation, which can be an alarm as well for anyone who is into intense training. In addition, fats are more calorically dense than protein and carbohydrates, so they can be beneficial for achieving your calorie needs if you consume them with certain types of these macronutrients (such as protein and carbs) when trying to gain more muscle mass.
Timing is Key:
Nutritional aspect of body building requires precision in when it is consumed. Lastly, in order to attain most of your gains and augment your performance, it is essential to be careful about when you eat and what you eat as well.
Firstly, pay attention to what you take before the workout to ensure that your body has all the energy a workout requires; and, afterwards, have a nutrition plan to ensure quicker recovery. Before working out, remember that with nutritious energy you need about 1-2 hours earlier, which will supply you with steady energy during your session. Awesome pre-workout meal ideas are a grilled chicken breast and a side of steamed vegetables with sweet potatoes , or a protein shake with a piece of fruit.
Stay Hydrated:
Last in the line but still the most important is staying well hydrated; this is a very important aspect of bodybuilding nutrition. Proper hydration, indeed, is one of the absolute prerequisites for achieving the best results at the gym, in addition to being an important habit which is the foundation of one’s general well-being.
Water shortage will reduce your vim, vitality, and judgment, which will definitely reflect in your workouts and hinder your achievement of the set fitness goals.
Moreover, you can count on adding water that is rich in electrolytes like coconut water or sports drinks for a top-up of lost minerals, and to keep hydrated properly.
Nutrition, consequently, is the main contributor to bodybuilding success which includes both muscle building, performance increments, and achievement of goals. Through focusing on the intake of good quality protein, bringing in more healthy carbohydrates and fats, and considering the time of your meals, you can keep your system in order for top performance in the gym and in your day to … There you have it! Work out with a passion, lift fiercely, and reflect your progress back in the mirror!
