Those with a keen interest in bodybuilding—fitness trainers, bodybuilders, diet specialists, and others — can confirm that nutrition contributes more than 50% to bodybuilding. You must have a superb nutrition program in place if you are to reap the benefits of gaining mass and strength from training. Here are some crucial things about the importance of nutrition for muscle growth that you should know:
• Focus on protein
You need to eat at least 1g of protein per pound of body weight every day. Proteins supply amino acids that act as the building blocks of muscle protein. It is advisable to get proteins from lean animal meats, like beef, turkey, chicken and fish, as well as from eggs and dairy, as these provide the body with all the essential amino acids that the body cannot make itself.
• Eat carbohydrates
Carbohydrates closely follow proteins in being vital for muscle growth. Carbs are stored in the muscles as glycogen. They ensure that the muscles maintain their size and they provide fuel during exercises. You should mostly consume slow-digesting carbs, such as oatmeal, whole grains, sweet potatoes, and fruits.
Do not leave fats out
Fat is a crucial component of your diet, since 20%-30% of your day’s calories should be from fat. Ensure 5%-10% of the fat calories are saturated, as higher fat diets are crucial for maintaining testosterone levels. Optimal testosterone levels are integral for gains in muscle mass and strength, and for keeping fat gain in check. Also, the levels of testosterone in the body can be improved by using meilleur testosterone injectable, which is readily available online from MusclesFax. Saturated fats sources include red meat, like steak, while you can get monounsaturated fats from avocados, olive oil, mixed nuts, and peanut butter. For the essential omega 3 fatty acids, sources include fatty fish, like salmon, as well as walnuts and flaxseed oil.
You need to consume 20 calories per pound of body weight daily to gain muscles. Also, ensure you maintain a positive caloric balance (take in more calories than you burn).
Consume a meal packed with quality proteins and carbs every 2-3 hours to guarantee a stable supply of energy and amino acids to facilitate the development of muscle throughout the day, enabling you to increase mass and stay lean.
Make protein your workout partner
Athletes need to take 20g of protein in convenient shake form before and after working out. Protein shakes, though perceived as supplements, can be consumed at critical times throughout the day. Taken 30 minutes before a workout, protein shakes prepare the muscles for the approaching training and give the body a head start in the muscle recovery process.
Eat the right carbs at the right time
Eat slow-digesting carbs pre-workout (about 30 minutes earlier), and you will not only have a bit more energy and get less fatigued, but you will also torch more fat and encounter less hunger all day. Some good slow carbs include oatmeal, fruits, wholemeal bread, and others. For post workout, go for fast-digesting carbs, like white bread, a baked potato, or a sports drink, so as to spike insulin levels and thus drive the carbs you consume into muscle cells for storage as glycogen for later use. After a hard training, spiking insulin levels is crucial, but otherwise it should be kept under control.
Eat before bedtime
Prior to retiring to bed every night, it is important to eat slow-digesting proteins and healthy fats. This will provide a stable supply of amino acids to fuel the brain, hence reducing the body’s tendency to resort to using muscles for fuel. Some foods you can eat before going to bed include low-fat cottage cheese, mixed nuts, micellar casein protein shake, and peanut butter.
Going on a diet is a “NO-NO”
When working on developing lean mass or muscles, you should forget about dieting. In absence of calories, the body turns to body muscle tissue for energy, meaning you cannot build lean mass. Also, starvation mode triggers fat storage, thereby reversing your gains.
Use supplements to enhance bodybuilding
The essence of supplements is to complete your diet by providing some nutrients that may be missing from or insufficient in your food. Creatine is one of the great supplements for all levels of bodybuilders. Beta-hydroxyl-beta-methyl butyrate (HMB), which is a metabolite of leucine (the branched chain amino acid), is another vital supplement for bodybuilders. HMB averts muscle breakdown and encourages muscle development, especially in beginning trainees.