We all know that food is the source of our strength and one of the things that is essential for life itself. This is even more of a focus for those people who are bodybuilding, focused on fitness, need to gain muscle mass/bodyweight or those who need to work out in general. Understanding how to incorporate the bodybuilding diet and muscle building exercise into our routine to gain lean muscle and maximize fat burning is key to getting great results.
You may think that your workout routines alone can maximize this for you, but the food is in fact equally if not more important when it comes to your fitness goals.
Food is power and energy, select your diet wisely if you want to get the best results. Photo Source: Unsplash
Working out is essential to staying healthy and achieving the bodies that we dream off. Whether you are a novice or a bodybuilder, we all take steps when starting a workout program to realise something. Either aesthetic reasons and/or health reasons, without a fitness goal our motivation would be severely lacking. Despite our intentions, the one thing that we all have in common is that if we don’t eat well and workout regularly we will not have the body that we have dreamed of.
When we first start working out and even while regularly practising, our body can have some reactions. This is what can be affectionately be known as the ‘workout burn’. The feeling that you get after working out, that lets us know that our bodies have truly been worked.
While this may feel awful while it is happening, it is just a message to let you know that the muscle fitness will adapt and improve if it receives what it needs (fuel) to regenerate. Each time your muscle renews itself, it is replaced with stronger and more efficient muscles. Which will be able to serve the purpose that you are training them for.
If you have eaten a pre workout meal, then the timing for the post workout meal becomes less urgent. If however, you have not eaten a pre-workout meal then the urgency for the eating your post workout meal is elevated. All high protein foods are perfect for your post workout meal. Try to find a sustainable protein source like grass-fed animals or animal products.
If you are hoping to lose weight or to lose fat and increase muscle mass effectively, you should make sure to include a pre and post workout meal into your bodybuilding routine. This will make sure you maximise muscle gain and train the physiology of your muscles to respond well to your fitness method.
The anabolic window is a period of time after working out that your body is either eating itself (catabolic state i.e. fat loss/weight loss) or building itself (an anabolic state). Within this window which is said to be between 30 minutes and 1 hour after working out. On the bodybuilding diet, you should consume protein-rich foods and carbohydrate-rich meals to refuel your body enough to build your muscle.
The digestion time of a piece of chicken is on average 4 hours and protein shakes are digested quickly much faster. Perfect for the fast inject of protein, essential amino acid and carb.
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Eggs contain vitamins and minerals plus a highly digestible source of protein. Photo Source: Unsplash
What you eat matters as all food is not created equal. For building muscle, it is well known that increasing your protein intake is essential. As well as eating a balanced diet. But when you are weight training and working out to build muscle, you also need to up your nutritious calorie intake.
To eat your best diet, we need to include healthy diet foods from all of the food groups.
Once you have built up a stable foundation of nutrition which works for you, then you can begin to tweak your diet plan based on your fitness goals. For example, the nutritional plans for someone who wants to burn fat but not build muscle, raise their metabolism but maintain their weight or build muscle and lose fat. Would likely be eating very different meals throughout the day.
As an example, if you wanted to build muscle and lose fat, you could incorporate low calorific content and high protein diets into your day. A popular measure for this is to add roughly 2 grams of protein per kg of lean body mass or 1 gram per pound of body weight.
Include these healthy foods in your meal plan, foods such as:
A vegan bodybuilders diet is plant based but very effective. Photo Source: Unsplash
So in summary, if you are serious about gaining muscle, you must ensure that you learn about athlete and bodybuilding nutrition and how it affects your fitness goals and body weight. You can do this by yourself or with a nutritionist or dietitian who will be able to create for you the healthiest eating plan.
This will be a great option if you don’t know how much protein you need on the bodybuilding diet or how many calories to include to get the most optimal results. The nutritionist will be able to align your protein needs with your body weight to ensure that you are boosting your inclusion of muscle building foods.
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While bodybuilding supplements, high-intensity cardio and lifting weights are essential. A muscle building diet should be a nutrient-rich diet, full of foods that have high-quality protein to support your bodybuilding diet goals. Whatever your fitness goal, your eating habits will be equally important to the workouts that you do. Diet tips to shred fat and define muscle: Goodbye junk food consumption (unhealthy), Hello bodybuilding diet full of complete protein, carbs and healthy fats (healthier). On the bodybuilder’s diet, you will be eating at the right times, throughout the day (including post-workout nutrition) you will consume more calories per day to avoid losing weight. Your meal will be full of the best protein that you can source, and you will exclude heavily processed foods. Your food choices matter, enjoy it!