5 Bodybuilding Nutrition For Beginners

Bodybuilding Nutrition For Beginners

You can succeed in achieving your bodybuilding goals, if you follow a proper diet. It will not only help you to perform your exercises effectively, but will also help to gain muscle mass. Your body will need lots of fuel to carry on with the training and if you think that it will make you fat, you are simply mistaken.

Proper diet followed by proper workouts will carve out a chiselled physique. For a beginner, a balanced diet must comprise of nutrient rich foods that will build the muscle mass while keeping the other body functions at its optimal level.

5 Bodybuilding Diet For Beginners

Calories

Calories

In order to build some muscles you need to consume more calories over your daily consumptions that help you to perform the daily activities. With increased physical activity, the metabolism rate of your body will also increase and for this reason you need to add 250 calories more in your diet.Dustin Elliot, a professional bodybuilder, says in BodyBuilding.com that a man weighing 160 pounds must consume at least 2826 calories per day to gain muscle mass.Though it is a rough estimate, but the index is quite useful to calculate your own calorie intake for the day.

Calories

The responsibilities of the proteins include building, repairing and maintaining of the muscle tissues. A bodybuilder definitely requires more protein in their diet as compared to inactive people and the amount of intake must be around 1 gram per pound of body weight in a single day.For muscle building, you require the 4 essential amino acids in protein which are available in meat, fish, poultry, dairy products and eggs. Vegetarians, on the other hand, must consume nuts, lentils and beans, as they are rich in muscle building proteins.

Carbohydrates

Carbohydrates

Sweet potatoes, yams and oatmeal are the source of unrefined complex carbohydrates while spelt, quinoa and brown rice are few whole grains that are also rich in carbohydrates. Slow energy releases from the carbohydrates provide strength to perform the bodybuilding workouts.It is only because of the carbohydrates that the proteins in your blood are spared. The insulin released by the carbohydrates stimulates the amino acids in muscles to aid growth and recovery. If there is deficient carbohydrates in your blood, your body will cannibalize your muscles for energy.

Fats

Fats

The useful fatty acids are omega 3 and omega 6. These essential fats are found in fishes like mackerel, tuna and sardines and in vegetable oils like pumpkin seed oil and flax seed oil. Apart from metabolising the fats, these essential fatty acids also lubricate the joints and maintain proper functioning of the immune system. The saturated fats are derived from the animal protein sources like meat and eggs and the cholesterol that comes from these fats helps in stimulating the testosterone.

Vegetables And Fruits

Vegetables And Fruits

Include vegetables in every meal and in between the meals eat fruits as fillers. For proper body functioning, your body needs fibres, minerals and vitamins available in fruits and vegetables. For example, Vitamin C in fruits for joints, potassium in bananas for heart and magnesium in green vegetables for muscles and nerves.