An Ideal Body Building DIET
>< The Most Important DIETS For Successful Muscle Building
>< 5 Types of Foods To Avoid Like a Plague
DIET For Ideal Muscle
Body building is not all about working out. Going to the gym and working out is not enough.
In addition to physical training or workout, you also need supplementation, rest and a proper diet for a good physique.
The nutrients from food and other diet supplement are major contributors in muscular gains. There is a wide range of diet choices to choose from.
There are a few which are considered to give the best results. Let me have the privilege to take you through a list of what you should consider when you go shopping for your body building diet.
Body building involves a lot of workout, sometimes it involves long term strenuous training if your aim is to participate in a contest or sporting meets.
This is a tedious exercise and lead to burning of so much calories in the body. Calories are stored as fat and muscles. Losing them is therefore losing the muscles you are trying to gain.
You should therefore make sure that you have a caloric surplus in your body. This means that you take more foods that contain good amount of calories than your burn during exercising.
Consider some of the below foods as good source for calories:
- Whole grains,
- Fruits such as avocados,
- Dried fruits,
- Milk and other dairy products,
- Oily fish,
Proteins are basically defined as the body building food. Protein is important because they play a major role in the development of the muscles.
Nutritionists recommend that an ideal protein intake should be between 0.8 grams to 1.5 grams per body pound of your weight.
The body building process will require the maximum recommended intake of 1.5 grams. Do not take too much protein since your body will only absorb the maximum required. The rest will go to waste.
Common sources of proteins include; chicken or turkey meat, fish, eggs/egg whites and protein supplements.
Carbohydrates, especially slow burning carbs are essential in the muscle building process.
They fuel and sustain the muscles. They are the sources of energy to the body and ideally provide energy during exercising.
Carbs also provides glycogen which is the main source of fuel to help the body function.
The glycogen levels should be maintained as high as possible. If it gets too low, the body starts tapping energy from the muscles.
This leads to degeneration of muscles which is the reverse of muscle building.
Carbohydrates are either in form of sugar or starch. You can get enough from FRESH (and natural – not processed) vegetables, honey, potatoes, fruits and whole grains such as wheat, oats, millet and maize.
Water is also very important in muscle building.
About 70% of your body is water. and contained in the cell that makes up the muscles, tissues and cells.
The blood also contains a lot of water. For health body building you needs a lot of water in your body cells and muscles.
Post workout meals
You need to consider what you will eat after you’re through with your exercise. A post exercise meal should be a complete meal like any other.
However, consider easily digestible food as ideal meal for post workout.
Do not take too much protein at the expense of any other component. Though protein is very vital for muscle construction, however it maybe counter productive if taken excess. Make sure you balance your diet well.
Achieve Your Dreams With Effective Supplements
Unless you can follow the above diets to the letter, day in, day out, it is advised you also consider using some body building supplements for the following reasons:
>> Help supply proteins and other nutrients in scientifically acceptable standards,
>> Special supplements for both pre-workout and post-workout, which help fast muscle growing,
>> Helps you reduce your training periods and stress while achieving your goal of great fast muscle gains,
>> Helps you HYDRATE while training which sustain strength and energy,
>> Help burn fat and retaining lean muscle mass,
>> Increase your energy to last longer during workout for maximum gains.
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Best Body Building Practice: Avoid These Foods Like a Plague
“Eat clean, train mean,”… “Abs are made in the kitchen”… “You can’t out-train a bad diet”
You may have heard some of these phrases before and for good reason; no matter how hard you train if you don’t manage what you eat, you’ll never get to realize your goals.
Most people who start training realize this but many times they makes hidden mistakes.
Top Foods To Avoid For Bodybuilders
• Yogurt - Yes, I know it’s supposed to be healthy, but it depends which kind of yogurt!
Are you getting the kind loaded with added colors, added sugars and who knows what else?
It might have some beneficial probiotics, but you could do better by choosing some high-protein, natural flavor Greek Yogurt.
Add in your own flavors, and use fruits or honey to sweeten.
• Salads - What? Again, yes increasing vegetables is an excellent way to get valuable nutrients, vitamins and minerals, not to mention fiber and other healthy things…
BUT what’s in your salad besides vegetables?
Salads can be a big source of hidden calories, especially if you add loads of creamy dressing, or even choose the healthy vinaigrette option!
Also, look at your toppings, what do they contribute to your calorie load and your overall macros. You need to be aware of these little things because they add up.
• Condiments - I know, same thing here. Have you ever looked at
the ingredients in your ketchup?
How much are you using? Condiments really add up, especially in the unneeded sugar category.
Now, I’m not saying you can’t use condiments to flavor your food…
…but the best option is to learn how to use spices, makes salsas without any added sugars, the world is really wide open for choices here.
• Carbs, too many and the wrong type - This is probably ingrained into every single one of us by now, but it still deserves mentioning.
Carbohydrates are necessary for energy and for a number of things, and there is a grand debate and where your carbs should come from (ie if you should cut out grains all together, go gluten free, or eat in moderation).
The best bet is to listen to your body and try out what works for you.
As far as bodybuilding goes, you need carbs for energy, and while you can get carbs and fiber from the vegetables you eat-always a wise choice- if you choose grains you need to choose wisely.
Breads and pastas are loaded with calories, and have a tendency to cause bloating, which again, is something you’ll want to pay attention to.
• Beverages - Typically these are sugar-loaded and can easily through off your calorie and macro balance.
You don’t want to consume all your calories in one day by just drinking them. Also be very aware of the ingredients in your beverages.
Besides sugar, many are so heavily processed with added ingredients that can really harm your health in the long run. A good bet is to stick with water and teas (no sugar added).
Avoiding these foods will take you a long way in realizing your bodybuilding goals. You must eat according to your goals and energy output.
Don’t just go to the gym and think you can eat anything because that’s been proven by studies over and over again.
You don’t need a study to tell you that though, just try it for yourself and you’ll see that proper nutrition makes all the difference.
Take Supplements; Rev Up Your Muscles
In addition to drinking clean water, observe rest / sleep, workout appropriately, the nest BEST thing is to supplement your efforts like the Pros…
Take premium muscle building supplements…
… both for your pre-workout and post-workouts, with proven ability to help you cut your training sessions in half and gain mass muscle, power and strength in few weeks.
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