As far as personal well being is concerned, planning a proper diet chart has always been a crucial factor for any person. However, a bodybuilder must pay some extra attention to what they are consuming or putting inside their bodies. There is a common misconception related to the actual definition of ‘dieting’.
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Most of the novice fitness enthusiasts believe dieting is eating lesser foods. To a bodybuilder dieting is consumption of adequate amount of nutrients including carbohydrates, fats and proteins for achieving maximum muscle growth and complete fat loss. This post will help you plan a proper diet for bodybuilding.
4 Proper Diet For Bodybuilding
Protein
A bodybuilder needs plenty of protein for building muscle mass. After a rigorous training session with free weights, you experience complete muscle failure with torn muscle fibres. These muscle fibres are repaired utilising the additional proteins in your blood. If your protein consumption is more than a normal inactive person, the repairing process will lead to muscle growth and development.
However, most of the protein rich foods we consume also comprise of unwanted fats. The percentage of fats is low in certain food items like egg whites, chicken and soy products. 70 grams of protein per day is the consumption level of an average person while a bodybuilder requires at least 140 grams of protein per day to ensure muscle growth.
Carbohydrates are also an essential part of a bodybuilder’s diet. They provide energy to your body to perform the heavy workouts without getting fatigued quickly. However, many novice bodybuilders have an inclination towards cutting out the carbohydrate intake to reduce body fat. This may lead to degradation of certain basic functions in your body. Carbohydrate intake depends on your body weight and the standard scale is 3 to 5 grams per pound of your body weight. Food products like pasta, wheat and breads are rich in healthy carbohydrates.
Fluids
Sports drinks and water are the two essential fluids that will help you remain hydrated during and after workouts. Water plays an important role at the time of muscle rebuilding with proteins. 8 to 10 glasses of water consumption per day is quite normal for an average person.
Though a bodybuilder requires more water than this, but they must see to it that their consumption process does not lead to over-hydration. Sports drinks may contain high sugar and hence, you must check the composition label before buying them. Propel from Gatorade is an ideal sports drink meant for the bodybuilders comprising of only 10 calories per 8 ounces.
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Meal Plans
You should schedule your diet plans properly. Easy availability of processed foods and improper time management usually blow a good diet plan. Advance planning of meals and strictly following it not only ensures inclusion of essential nutrients like proteins and carbohydrates in your diet, but also avoids unhealthy fats.
Start with a heavy breakfast and schedule at least 5 meals per day according to your personal preference.
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Just make sure your total protein intake per day is evenly distributed among all the meals to maintain the constant supply of amino acids to fatigued muscles.
