Best Methods for bodybuilding diet plan
The essential nutrients for a bodybuilding diet plan
The diet by bodybuilding stage
The number of calories needed by bodybuilders
An example of a bodybuilding diet
Foods should be included in the bodybuilding diet
foods that are recommended to be avoided in the bodybuilding diet
The importance of drinking water in the bodybuilding diet
Do bodybuilders need protein supplements?
The best diet for bodybuilding
The basic nutrients for a bodybuilding diet plan. Bodybuilding, building muscle requires a delicate balance between the following nutrients.
Bodybuilders need protein mainly to build muscle because muscles are made of protein; Which needs the essential amino acids to build it.
Carbohydrates are important for muscle nutrition, as they are partially converted into glycogen (English: glycogen). It is a form of energy stored in the muscles that helps promote physical activity.
Healthy fats are also essential for muscle strength and overall body health. Vitamins and minerals, which are absorbed better from food.
Diet according to the bodybuilding stage
Bodybuilding training and the diet are divided into two phases, and the percentage of basic nutrients in the diet varies as a whole according to the bodybuilding stage, and in the following detailing that:
The amplification phase:
During muscle building, the body needs 15-20% of protein, 20-30% of fat, and 50-60% of carbohydrates during the amplification phase.
Drying phase: (Cutting phase);
It is the stage dedicated to losing fat from the body, preserving muscle mass, and during the cutting phase, the body needs 20-25% of protein, 15-20% of fat, and 55-60% of carbohydrates.
The number of calories needed by bodybuilders is the method of measuring weight at least 3 times during the week, and recording what is eaten daily using a calorie tracking application is the easiest way to determine the number of calories that the body needs daily, and if weight is not lost or gained;
In other words, weight stability, the calories consumed are necessary to maintain the weight.
It is recommended to increase the calories consumed to maintain weight by 15% during the bulking phase and to reduce it by 15% when moving from the bulking phase to the drying phase.
And with an increased Weight during the bulking phase, or losing it during the cutting phase. The number of calories consumed must be adjusted at least once a month to take into account changes in body weight.
How much a bodybuilder needs calories
An example of a bodybuilding diet. The diet followed and the quantities that the body needs differ from one person to another according to gender, size, and goals, as the quantities are determined by the person himself, or in consultation with a certified dietitian, and the recommendations made by trainers or nutritionists differ based on Bodybuilding nutritional plan.
Whether it is to reduce excess body fat or to build muscle mass, and we mention the following as an example of a one-day nutritional program:
Oats with berries, and scrambled egg whites.
Turkey breast with carrots and celery.
Grilled steak with broccoli and mushrooms.
apples with natural nut butter.
Grilled fish, brown rice, and mixed green salad. Noting that this example may not be suitable for all people, and a nutritionist should be consulted to help develop a nutritional plan appropriate to the person’s condition and goals.
Foods that a bodybuilding diet must contain.
Bodybuilders can choose many foods in the diet Throughout the week, focusing on foods that provide adequate calories and nutrients.
In general, the diet should include the following:
such as eggs, lean red meat, and poultry; Such as chicken breast, turkey, fish, and beans of all kinds, in addition to legumes, milk and low-fat dairy products, nuts, and seeds.
Food rich in carbohydrates:
It is recommended to choose sources rich in nutrients that maintain glycogen stores necessary for exercise for a longer period and with great effectiveness Such as:
Buckwheat, legumes, quinoa, root vegetables (English: Root vegetables), starchy greens, sweet potatoes, winter squash, whole-wheat bread, oats, and rye.
Foods rich in healthy fats:
It is recommended to focus on heart-healthy sources of fats. ; Such as vegetable oils; Like olive oil, canola oil, and avocado, as well as nuts and fatty fish. Such as salmon, herring, and sardines.
Foods that are recommended to be avoided in the bodybuilding diet.
Many foods help build muscle and increase its size, but on the other hand, some types of foods impede muscle growth; Of which we mention the following:
Foods rich in saturated fats; Examples: butter, palm oil, coconut oil, cheeses, and red meat.
Reducing consumption of foods that are easy to overeat, and which may cause an increase in the measurement of the waist circumference;
These foods include:
Biscuits, cakes, sweets, pudding, potato chips, and crackers, in addition to sugary drinks.
The importance of drinking water in a bodybuilding diet.
Drinking the appropriate amount of water before, during, and after exercise helps to obtain good hydration, and regulate body temperature.
And softening the joints, in addition to contributing to the transport of nutrients that give the body energy and maintain its health, and in return lack of good hydration leads to failure to reach the highest levels of performance, feeling tired, muscle spasms, dizziness, and other dangerous symptoms.
The American Council on Exercise recommends drinking about 503-591 ml of water 2-3 hours before the start of exercise, and 227 ml 20-30 minutes before the start of exercise or during the warm-up, and drink about 198-283 ml every 10-20 minutes during exercise, and 227 ml at least 30 minutes after exercise ends.
Do bodybuilders need protein bodybuilding supplements?
Most athletes can get the recommended amount of Pro Fig from food alone without the need to use nutritional bodybuilding supplements, but protein powders and supplements are easier to eat, but it is not necessary, and it is worth noting that protein powders may be useful for athletes.
when protein is needed immediately after exercise, and there is not enough time to prepare and eat the meal, as well. It is recommended that you consult a registered dietitian to learn more about protein and athletes.
You can also read