If you are just starting out and do not really have anybody to teach you, it can be tricky figuring out what to do. There’s no way to build a great physique without a nutritional program that’s every bit as intense as your training. This article will help you construct meal plans to complement your hardcore workouts. Use this nutrition guise to help you build the ideal personalized bodybuilding diet to suit your goals and aspirations.
Know Your Macro-Nutrients
Having an understanding of food calorie count and their macro-nutrient value for protein,carbs and fat grams will give you the basic knowledge around which you can build your diet. If you want to get results you will need to get your diet correct, we will talk more about that as you read on.
Carbohydrates– This is a bodybuilder’s principal energy source for fueling workouts. An inadequate supply of carbs will force the body to look elsewhere for fuel; the source it typically turns to is protein (often muscle), which is converted into glucose and then used as energy. Lacking in carbs can screw up the entire muscle-building process in two ways: by depleting precious muscle tissue and preventing you from producing maximum intensity and peak contractions during training.
Proteins– This is the key ingredient used in building muscle. To spur anabolism (the creation, maintenance and repair of muscle tissue), the body must be in a state of positive nitrogen balance; the metabolic state in which muscle growth can occur. To achieve and sustain positive nitrogen balance, the body must be supplied with adequate quantities of protein on a consistent basis throughout the day. You should ingest protein five or six times a day. The servings should be spaced about two and a half to three hours apart. Bodybuilder needs a daily intake of one gram of protein per pound of body weight to achieve optimal gains. We recommend 1.5 grams.
Fats- Despite the negative rap on fat, it is another viable source of energy, whether it’s stored or consumed as part of your diet. The body will tap into fat stores to fuel your day-to-day activities and low-to-moderate nonstop aerobic exercise. Bodybuilding does not fit into this category of continuous exercise. Instead, bodybuilding is defined as an anaerobic activity, consisting of short high-intensity bursts of exercise during which the body is able to supply energy needs with little or no oxygen available. Other then its value as a source of energy, fat keeps skin tissue healthy, aids in the cushioning of internal organs, helps to lubricate joints and plays an important role in the absorption of certain vitamins.
Proportioning Your Macro-Nutrients
Now that you understand what the macro-nutrients are all about, let’s break them down into the daily proportions you should aim for- 15-30% protein, 60-65% carbs, 10-20% fat. If you want to shed surplus fat, reduce daily fat intake to 10-15%. For most bodybuilders, 15-20% fat is an ideal ratio. You should know where you can get natural protein but if you don’t stick with fish, lean red meat, chicken and turkey breasts, and eggs.
For carbs you should get about 80% of them from complex sources including veggies such as broccoli or salad greens,beans,oatmeal,potatoes, and brown or wild rice. Complex carbs are superior to simple carbs because the former provide a long steady release of glucose into the bloodstream, minimizing the secretion of excess insulin and keeping fat-storing enzyme systems at bay. In other words, the more complex the carb, the slower it burns and the more sustained will be the energy release. As for fat inherent in your protein and carb sources will easily account for the desired 15-20%.
The Power Of Water
Water is “the” beverage of choice for bodybuilders. It helps the body regulate energy production, fat metabolism and metabolic processes. Your body will be unable to synthesize protein without an adequate supply of water. Remember that high-protein bodybuilding diets promote dehydration, so it’s essential that you drink water throughout the day. Calculating your specific daily water requirement, multiply your body weight by 0.7, the product will be the number of fluid ounces you should drink each day. Natural fruit juices are fine, though you should check the label to track the calories.
Daily Meal Planning
Classic three-meal-a-day eating schedule is not the best way to go if you are a bodybuilder or serious athlete. Muscle growth is better served by a system that feeds the body the right mix of nutrients every two and a half to three hours. The body can most efficiently absorb only a limited number of calories and nutrients at one serving, so more frequent smaller meals ensure that little is wasted. By eating frequently, you will also maintain stable blood sugar, which leads to more consistent energy levels, better glycogen storage and superior fat metabolism. Otherwise you will end up in a catabolic state and your results will lack.
Figuring Out Your Diet
It’s crucial to calculate the number of calories you need each day to gain quality body weight. To pack on muscle, you must take in more calories than the amount required to sustain your current weight. Since we all have individual metabolic rates, physical-activity levels and bodyfat/muscle ratios, we all burn calories at varying rates. People make mistakes thinking just because they weigh the same as their buddy that they need a same diet plan. To figure out your daily calorie intake you need to keep a record of a whole weeks calorie intake then divide it by 7. Increasing daily caloric intake by 400 calories should help you add one to two pounds of quality body-weight per month. Our opinion is that protein shakes do wonders in replacing meals if you are busy and unable to eat like 6 times a day.
Timing Timing Timing!
Post-Workout meal is the single most important variable, following an intense training session, the body undertakes special metabolic processes during which the absorption and utilization of carbs and proteins are especially critical. Failure to eat (even if it’s just a protein shake) within about 2 hours of training, you’re destined to enter the dreaded catabolic state. In other words you’ve done the heavy lifting for basically no reason.
Pre-Workout meal should come approximately 30-60 minutes before you train. Don’t gorge yourself tho! The goal is to ingest only enough carbs and protein to help prevent your body from breaking down hard-earned muscle tissue in order to meet the energy demands of the workout.
Breakfast is next in importance. Metabolically speaking, your body makes great demands for energy and nutrients in the morning hours. You should therefore adjust your calorie intake accordingly. When you wake up in the morning, your body depends on a fresh intake of fuel to generate a metabolic response. Good breakfast will set you up for success and boost your energy.
But What About Supplements You Ask??
Most people new to bodybuilding think that supplements alone will get them there, in truth supplements are only aids to a pre-set well balanced diet. With a good meal plan, there is no need to go crazy on supplements. It is true, however, that certain supplements multivitamin/mineral packs, extra vitamin C and E, Protein Shakes and Meal Replacement Powders can benefit your diet. You will need to have your diet figured out before you include supplements, when you have some experience you will know what your body needs and how to fuel it with workout supplements.
Multivitamin/mineral packs can help safeguard against dietary deficiency. Look for one that includes one gram of vitamin C, 50 milligrams of vitamin B complex and 400 international units of vitamin E. Preparing six meals a day can be time-consuming. Protein shakes and MRPs are invaluable in a busy schedule. Also, they are often superior to protein-source foods because they provide a better balance of essential amino acids and are easier to digest. Drinking even a few small shakes throughout the day, for instance, can help potentiate protein utilization from your protein food sources. We suggest that you use a shake that has casein and whey protein as basic ingredients. The rule of thumb is simple: The better the quality of the protein source, the better the muscle-growth benefits.
Remember, the key to the role of diet in muscle growth is consistency of application. In your diet and in your training, consistency will yield steady progress and excellent results.
Key Points To Remember!
>Think of your training and diet as inseparable, with each relying on the other for optimal progress.
>Figure out the calories and protein/carb/fat counts of most common foods.
>Calculate your daily calorie-maintenance level, then increase it by 400 calories.
>Split your calories according to the following percentages: 60-65% carbs, 15-30% proteins, 10-20% fats.
>Get your carbs from natural complex sources.
>Drink protein shakes to supplement your meals.
>Include a serving of protein and carbs at each meal. Fat Will come from these.
>Eat five or six nutritious meals per day.
>Consume 1.5g of protein per pound of bodyweight per day.