Bodybuilding nutrition
Everybody knows that bodybuilding nutrition is
a big part of this kind of sport. How else can you get all that bulk or all that
toned down muscles? Going to the gym everyday is only one aspect. Bodybuilding
nutrition is almost as important as bodybuilding itself!
So how do you make good on your bodybuilding nutrition? Ensuring that you’re on
a proper bodybuilding nutrition plan is one. If your goal is to gain mass, then
your bodybuilding nutrition plan should be about eating more. And if your goal
is to lean down a bit on body fat, then your bodybuilding nutrition strategy
should be about discipline. Below are sample bodybuilding nutrition plans that
you could adapt if you want to bulk up those muscles or tone them down for a
sleeker look.
Bulk Up or
Lean Down Bodybuilding Nutrition Plan
Protein
Proteins are the muscle-builders of the body so
having a lot of them in your body ensures faster muscle growth and development.
It is also an interesting point to note that muscle growth speeds up your
metabolism and makes fat burn faster. Thus, in a proper bodybuilding nutrition
plan, protein should be at the top of your list.
Meat, poultry, fish, and milk products are the best source of high-quality
protein. Chicken, especially is a favorite among bodybuilding nutritionists. But
if you want to hit the 1.5 – 2.0 g/lb. of bodyweight, which is the recommended
dietary allowance for gainers, turning to protein supplements might be a good
idea too. And for those who want to tone down, 0.7 – 1.0 g/lb. of bodyweight is
recommended in their bodybuilding nutrition plan.
Carbohydrates
As you lift weights, you’re going to need
energy and carbohydrates are the best energy source for your body’s metabolism.
Carbohydrates can be found in oats, rice, whole wheat bread, noodles, etc. The
recommended dietary allowance for bodybuilding nutritionists would be around 2.0
– 2.5 g/lb. of bodyweight a day if you’re looking to bulk up. If you want to
lean down however, 1.0 – 1.5 g/lb. of bodyweight a day is advised.
Calories
If gaining mass is the goal, then a good amount
of calories, about 5,000 is what you need. If you want to cut down on your
weight however, being calorie deficient is the best way. Consume 1500 – 2000
calories a day for your bodybuilding nutrition and an additional 30 – 40 minutes
of cardio or aerobic training to your regimen.
Meal consistency
Well, for a successful bodybuilding nutrition
plan, eating consistently is almost as important as the food itself. For
gainers, 6-7 medium-sized meals should have you in the size you want in no time.
For those who want to cut down, having your body accustomed to 6-7 small meals
is a great choice.
By:
Sam Michaels
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