12 diet tips for the bodybuilder to build muscles
Here is some simple calculation that people tend to forget over the run. Your spend maximum an hour in your gym and the rest 22-23 hours of muscle gaining solely depends on the food you eat or how much nutrition goes in. But if you aspire to become a bodybuilder you should give almost attention to certain dietary principles. These 12 eating tips will build up your body muscle and maintain the physique of your imagination.
Eat Real Food
There is a quote that tells you ”don’t eat food which your grandmother would not recognize as food” protein powders cannot be relayed on as they might not provide you sufficient nutrition you are aiming for. Whole foods like nuts, seeds, lean meat, and vegetables contain enough nutrients for which muscles crave and deliver a steady supply of amino acids and blood glucose to the muscles. This is much more nutritious than what you tend to get from the middle aisles of your supermarket.
Rise and Dine
When you are trying to gain mass make sure you eat two breakfasts. To restock the liver glycogen and put a brake to the catabolism that chunks away your muscle overnight, take two scoops of whey protein along with some fast-digesting carbs like white bread or Vitargo as soon as you wake up. You can also try coffee with two scoops of whey and two to three tablespoons of sugar. After an hour take a whole food breakfast rich in quality protein such as eggs or Canadian bacon along with slow-burning carbs like oatmeal.
Track Your Intake
The only option to know whether you are taking enough nutrition in the right proportion for muscle growth is to maintain a detailed food diary. This will help you take your calories and macronutrients. You have different applications available to track your intake.
Get Your Game On
Game meat is a smart idea. It is known to play a prime role in American dinner in those days. Elk, bison, venison, and ostrich are the best muscle building foods. Instead of having a superior protein to fat ratio that packs up lean mass, game meats are grass-fed and has plenty of room to roam. This produces more conjugated linoleic acid and fat burning omega-3s. You can also try game meat jerky, a stellar, protein-packed snack.
Eat Whey Protein Before and After Workouts
A study by Finnish scientists revealed that bodybuilders who consumed whey protein before and soon after work out produced cyclin-dependent kinase 2 also known as CDK2 in larger amounts than in people who did not take whey. CDK2 will help you recover from intense training and is known to activate stem cells involved in hypertrophy. Also consuming whey and glucose provoked a larger amount of post-training muscle glycogen. Try 20-30g of fast-digesting whey protein 30minutes before and immediately after work out.
Don’t Shun Carbs
In order to gain mass, you must take plenty of carbohydrates. Approximately 2-3g per pound of your body weight. Carbs are rich in glycogen to fuel intense lifting. The best options are brown rice, quinoa, oatmeal, and sweet potatoes. However, the first meal of the day or you’re after work out snacks requires fast-digesting carbs rich in white potatoes, fruits or white rice. This is when more insulin is required to channel amino acids into the muscles.
Back home after vigorous training and having nothing to eat will turn your mind to get some quick junks. So plan ahead and have some protein-packed food that can be quickly reheated and used. This will provide enough nutrients for your muscles. You can utilize your weekend to load your fridge with cooked chicken, stews, chili, rice and hard-boiled eggs that you will need for the whole week.
Munch Before Bed
It is good to snack some combination of slow-digesting healthy fat and casein protein. Casein will coagulate in your gut and assures a steady supply of amino acids to slow catabolism while sleeping. Make sure you eat 20-40g of casein protein powder 30 minutes before bed. You can also try a cup of unsweetened low fat cottage cheese rich in stellar casein mixed with one or two ounces of seeds or nuts or two tablespoons of flaxseed oil.
Schedule Frequent Noshing
Eating small portions often will make you feel satiated and provides a constant supply of nutrients needed for muscle growth. A sign of hunger indicated that your body has moved to a catabolic state but also make you OD on leftover birthday cake at the office. Ensure that you consume the right physique friendly meals or snacks which includes your pre and post-workout. Eat to make you feel sufficient throughout the day.
Eat Enough Calories
Muscle is metabolically active tissue and you need to feed the right number of calories to make it grow. Otherwise, it will not happen. When you are planning to gain muscle make sure you consume at least 20 calories per pound of bodyweight every day. You can alter it according to your choice but be obvious that you eat quality food that gets you good calories.
Face the Facts
Fat, good saturated fat is necessary to attain a rock-solid physique. This will boost up testosterone production, provides the required calories and support joints to endure the heavy lifting required to spur muscle gain. Aim to take 30% of fat in your daily calories. You can make a split-up of saturated fats in beef, dairy and coconut products, monounsaturated fats from avocado, olives, peanut butter, and almonds, or fat burning polyunsaturated fats found in flaxseed, hemp seed, walnuts, and fatty fish. It is a must to avoid trans-fatty acids filled in fired food.
Pack in Protein
Protein gives us amino acids for muscle building. Approximately 180-270g of protein per day for a 180 pounder. Protein is packed in eggs, dairy, seafood, and red meat. This protein-rich food will enrich your muscles with amino acids and provoke quick recovery and growth. You can supplement protein in the form of whey, soy protein, etc. Plant-based proteins like quinoa, hemp seeds, and beans are the best choice of protein.