nutrition for bodybuiders
Last Updated: 10-10-2017 11:16:21
Gym and fitness are gradually becoming trend in training to take care of and keep fit the body all over the world.
Gym and fitness bring many benefits to this life: Training fitness regularly and correctly, combine with suitable nutrition will help you have a fit body with firm muscles. When doing gym and fitness workout, old muscle tissues are eliminated and your body will “build” bigger and stronger muscle tissues.
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Besides, gym and fitness help your bone be stronger. Be age, bone tissues are degenerated gradually, even many young people get the Osteoporosis. Gym and fitness are the basis for new bone tissues, help your bones stronger, increase the bone degeneration, prevent injuries and osteoporosis effectively as well. Besides, doing gym and fitness regularly also help release the chemicals in your brain such as dopamine, epinephrine that make you feel positive, refreshing and excited. To many people, gym and fitness not only help them eliminate stress, tired after working hours or study hard but also has other effects that enhance the physiology of both women and men.
Anyone, who is new to bodybuilding or who is new to the gym and the fitness after a long period of time is eager to get a quick workout result. However, most of them only care about the exercises, schedules, but do not pay attention to build the nutrition diets.
Nutrition is not the only factor but it is an important ingredient in bodybuilding because it is the key to your muscle development and growth. As Robby Robinson says, "Nutrition is everything." There is no scientifically-based nutrition program that focuses on the exercise plan, and if you do not have a proper diet you will not get the fit body.
Here are some of “golden foods” you should consume to achieve the desired results:
Protein: When you do workout, your muscles will be injured and they need nutrients to compensate and grow. Protein help build and repair damaged muscles and stimulate new muscle growth.
In addition, protein acts as a catalyst to help your muscles work more easily. Every day, you must ensure to consume 40 to 60% protein. The best sources of protein include: beef, chicken, fish, eggs, beans, etc.
Fat: After protein is fat, nutrition researches have provided convincing indicators of diets for bodybuilders. 20 to 30% of the amount of fat absorbed into the body a day will have a lot of benefits for muscle growth and recovery. They create a smooth mechanism of action, build up the tissues and membranes of cells, which help to absorb protein energy faster and better.
Starch: You need to eat about 2-3 grams of starch per day on every 450g of body weight. If protein is the most essential nutrient for muscle growth, powdered sugar is the second most importance. Starch is stored in muscles as the form of glycogen, which helps to keep muscles strong and healthy and provide energy during workout training. To gain weight, increase muscle, a new bodybuilder with 81kg weight needs 360-450g powdered sugar daily. Slow-absorbing starches such as whole grains, oats, sweet potatoes, legumes, fruits, vegetables, etc. should be preferred.
Fiber: Fiber plays a very important role in the bodybuilder: Decomposing and burning fat, increasing the amount of male hormones, supporting anti-exhaustion and arthritis, especially for muscular tonic. Foods that are high in fiber should include: Vegetables such as cabbage, radishes, carrots, green cauliflowers, spinach, spinach, jute; fruits like apples, bananas, pears, dragon fruit, watermelon, strawberries, grapes, butter; Other foods like sweet potato, potato, cassava, mushroom, brown rice ... Foods that are high in fiber should include: Vegetables such as cabbage, radishes, carrots, green cauliflowers, spinach, spinach, jute; fruits like apples, bananas, pears, dragon fruit, watermelon, strawberries, grapes, butter; Other foods like sweet potato, potato, cassava, mushroom, brown rice, etc.
Vitamins and minerals: Foods contain vitamins B, C, D, E, calcium, magnesium, selenium and phosphorus are good for the bodybuilder to recover muscle and strengthen muscles. So, when training your gym and fitness workout, you should eat vegetables with dark green leaves, fruit, dark yellow, orange, tangerine, red like orange, watermelon, strawberry, grapes, papaya, carrots and sweet potatoes; beans, whole grains, etc.
Pure water: In the process of training, absolutely water cannot be lack. Everyone knows water is important but nobody cares much about it. When you reach a certain muscle size, water helps keep your muscles going smoothly. Just 8 glasses of water a day is enough for the workout. Maybe you will be bore if you drink pure water so you can replace it with other drinks. Try juices, smoothies to change the taste.
These are the basic nutrition for bodybuilders. Basically, this post brings you a basic knowledge about nutrition for bodybuilders. You just need to pay more attention to nutrition diets. Do not need to be complicated to find a menu at somewhere and apply, it will not be good for you. Go step by step firmly. Follow us to get more useful nutrition for bodybuilders.