If you do strength training, you may already know that training alone is not enough. Diet is also very important. By eating like a bodybuilder and combining this diet with the right type of training, you will be able to gain muscle more easily and lose your extra pounds. The idea is to have a diet rich in protein and fiber and low in carbohydrates and fat. This diet also involves eating much more often.
Part 1: Effective approaches
1 Eat the right amount of protein.
You probably already know that a bodybuilder’s diet is very high in protein. Muscle growth does require a lot of protein, but beyond a certain point, excess protein is just calories and therefore less effective than carbohydrates. For most people, 1.75 g of protein per kg of body per day should be enough.
- Here are some good examples for protein-rich meals: flank steak, salmon, chicken breast and pork tenderloin.
- Just because you’re a vegetarian or vegan doesn’t mean you can’t eat like a bodybuilder. In fact, there are more and more vegan bodybuilders. As a meat substitute, you could use soy (and other vegetables), seitan, quinoa, buckwheat, and mycoprotein.
- For breakfast, try egg yolks and oatmeal or protein-rich cereal with a protein shake. Avoid sugary cereals.
2 Use fluids to provide nutrients between meals.
Protein drinks are a good source of energy between meals. They will be particularly useful if you want to snack on junk food.
- Whey protein is easy to digest and assimilate.
3 Never skip meals.
Skipping meals is as bad as skipping workouts. Your body needs the nutrients from your meals to build muscle.
- If your lifestyle makes it difficult for you to plan your meals, consider keeping a small cooler with one or two meals with you.
4 Eat a balanced diet.
Protein is very important, but you still need to eat a balanced diet. In particular, vegetables and complex carbohydrates should be the basis of your diet.
- Some bodybuilders recommend consuming asparagus, broccoli, spinach, among many other options.
5 Stay well hydrated.
Your body is mainly made up of water. To keep it working smoothly, you need to stay well hydrated. This is important for everyone, but especially for people who do intensive training.
6 Eat fatty foods in moderation.
It is essential to eat a few fatty foods, but without excess. Avoid foods that contain added fat, such as butter and fried foods.
- In particular, avoid butter, oil and fatty sauces whenever you can. Use a spray coating instead of butter and oil.
7 Avoid industrial foods.
Bodybuilders try to have a “clean” diet. This means that you should avoid unhealthy products, such as fast food and industrial foods.
- These foods turn into fat, not muscle. Remember that you are what you eat!
8 Do not eat sweets.
You should avoid refined sugars and other simple carbohydrates. These foods are empty calories that take the place of healthier options for building muscle mass.
- Your best bet would be to rid your house of these products, so that you no longer have the temptation to use them.
- The worst part is consuming carbohydrates before going to bed. You will not play sports for several hours and your body will therefore store them as fat.
- There is an exception to this rule: immediately after intensive training, you are allowed to consume a few simple carbohydrates. If you want a donut after the session, you can afford this deviation, as long as you don’t forget to consume your proteins.
9 Use moderation and common sense when dining out.
When dining out, you have less control over what you have on your plate. In general, restaurant dishes contain more fat and salt than dishes you prepare at home. Try not to eat outside too often.
- When eating out, try to limit yourself to dishes that simply contain protein and vegetables. Analyze the menu to make the choice that best fits your bodybuilder diet.
10 Do not eat too much.
Many people think of the concept of “volume” and assume that you have carte blanche to eat as much as you want. This is certainly not the case. Bodybuilders Must Control Their Intakes As Much As Anyone Else.
- The calculation is simple. If you ingest more calories than you burn through your workout, your body will store those calories as fat. As a bodybuilder, your calorie threshold should be higher than average, but there are still.
- It is a good idea to read the labels on the labels, count calories and make sure you are getting the right amount of protein. You need large amounts, but you should still be in control of what you eat.
Part 2: Potentially effective approaches
1 Make occasional deviations.
It is often advisable to make deviations from time to time. If you know that you will have the opportunity to deviate from a meal, for example once a week, this will help you to control the temptation to deviate at other times.
- You can consider this exceptional meal to be a reward for achieving your training goals. This can be a good source of motivation.
2 Take micellar casein protein before going to bed.
Taking this type of snack before going to bed can help prevent you from experiencing a nighttime hunger in the middle of the night. Some bodybuilders believe that micellar casein proteins are well suited, either as a supplement or in the form of cottage cheese. The argument in favor of this product is that it takes a long time for this protein to be digested and therefore your sleepy metabolism running at a slower pace can take full advantage of it.
3 Consider changing the type of fat you eat.
Fat is made up of a large amount of calories in a small volume, which will make it easier for you to reach your calorie goals. You need fat anyway as part of a balanced diet. The question is: what type of fat? Most experts agree on monounsaturated fatty acids, as well as omega-3 fatty acids found in fish and avocados. Saturated fats are generally considered to be unhealthy, but some bodybuilders suggest incorporating a small amount into your diet.
- Monounsaturated fatty acids and omega-3 fatty acids are important for muscle growth. They are found in foods such as fish and avocados.
4 Consider taking food supplements.
Used in moderation, food supplements can help you fill the gaps in your diet. There are supplements prepared for bodybuilding, as well as protein powders, which can help you supplement your daily dishes. However, it is important not to rely too much on supplements. It is from the nutrients that you find in your fresh products that you should build most of your muscle mass, because they are better for your body.
- Supplements sellers sometimes make false advertisements. Most supplements have an effect similar to that which you could have from a suitable diet.
Part 3: Dispelling myths
1 Choose meal times based on what works for you.
A popular belief is that it is necessary to take more than 6 meals per day to encourage the storage of glycogen, to fill up with amino acids or to prevent catabolism. However, a careful look at these arguments helps to understand that these ideas are false. What is important is the amount of calories and nutrients you consume and not how you distribute them throughout the day. If you feel better and train harder with 3-4 meals a day, then follow your gut.
2 Treat breakfast like any other meal.
Most bodybuilders overestimate the importance of breakfast. In fact, eating in the morning has no additional effect on muscle mass, compared to other meals. It’s true that you should eat a healthy, protein-rich breakfast, but still choose your portion size and meal times based on which works best for your body when it comes to training.
- Prepare your own meals. Preparing your meals during the week will allow you to eat better as part of your bodybuilding practice.
- Buy a whey protein blend that contains little fat, few carbohydrates, and few sugars (for example, less than 3 grams). Many stores offer samples, so take a sample home before buying the product. Some protein shakes are really borderline.
- Eat foods with a low glycemic index.
- If you’re allergic to milk, whey protein drinks may not be right for you. You should find protein drinks without dairy products.
- If you exclude the majority of food groups from your diet and replace them with protein shakes / industrial powders, you increase your risk of cholesterol, hypertension, disease, anemia, gastrointestinal dysfunction and a few other effects. unpleasant secondary events.
- Always pay attention to your doctor’s advice before starting a new diet.
- Too much protein intake can increase your cholesterol levels. If you are at risk, do not follow this diet.
- Children and pregnant women who are breastfeeding or trying to get pregnant should avoid excessive consumption of mercury. You should not eat more than 350 grams of salmon or tuna per week (170 grams of white tuna) and completely avoid swordfish, shark, walleye or king mackerel. As for other fish, it depends on the advice of local authorities.