Are you looking for that perfect body? Do you want to gain muscle? Well, when it comes to packing on pounds of pure muscle, diet should be the single most important part of your overall bodybuilding program. You can pound the weights and train all you want, but if your diet isn’t right you will never achieve the physique of your dreams.
A nutritious diet should not be just for the weight trainer, because it not only supplies the body with the life giving energy needed to exercise in addition to providing you with the nutrients you need to keep up a more healthy lifestyle.
Here is few muscle-building foods and supplements.
Egg Whites — We know protein is essential for building and repairing muscle — egg whites have a protein to fat ratio of 60:1, making it one of the purest forms of protein. This muscle-builder also possesses an extremely high biological value – meaning that much of the protein absorbed is readily utilized by your body for protein synthesis.
Lean Red Meats — Another excellent mass-building food is lean ground beef and cuts of red meats–rich in protein, iron, zinc and B vitamins. Red meats are high in calories, making it an excellent choice for those looking to bulk-up and pack on some serious size. But lets remember, red meats do possess a higher level of saturated fats. Incorporate red meats on a weekly diet of chicken, turkey and fish – adding a little variety to your weekly nutrition plan.
Check this vid by Phil Heath (Mr. Universe) on nutrition and meal planning
Bee Pollen Supplement — Many bodybuilders and athletes alike find bee products an excellent way to add nutrition to their diet and at the same time gain muscle. This superfood is a nutritional source of power as it is nutrient dense and made up mainly of carbohydrates and proteins.
Why bee pollen for bodybuilding?
This superfood has only about 90 calories. So even with small calorie intake, a person receives high amounts of nutrients as compared with other food sources. High protein foods are the most important nutrient in muscle building and are often recommended for athletes and body builders.
It is also a first-class source of BCAA (Branched chain) amino acids which can be absorbed immediately by the muscles, and which is of special interest to bodybuilders. Bee pollen also controls the metabolic process, which successively controls weight and appetite and this will make sure that bodybuilders are not carrying any superfluous fat caused by their large protein consumption.
Chicken and Turkey — The number one protein in most bodybuilders diet is chicken or turkey. Both are excellent sources of high quality protein and also are extremely low in saturated and trans fats. Chicken and turkey breasts should be a staple in every bodybuilder’s diet.
A healthy athletic diet will incorporate lots of protein. It is crucial for muscle building, losing fat, and encouraging the overall wellness our tissues and organs. When it comes to packing on muscle the recommended protein intake per day is 1.0 to 1.2 grams of protein per pound of bodyweight.
That’s a lot of protein….This is where supplementation comes in.
Whey Protein Supplement — An excellent way to increase your protein intake throughout the day. It is also easy to prepare and consume. You will want to make a shake immediately after your workout and before heading to bed to ensure that you are getting the required protein into your system. If there was one dietary supplement that should be incorporated into your diet, it should be whey protein.
Carbohydrates — Carbs should also be an enormous portion of a bodybuilding diet. They are a significant supply of the fuel our body uses for activity. Carbs are stored within your muscles as muscle glycogen and when you exercise glycogen levels decreases and depletes your main source of fuel. As you continue to train the body begins to tap your muscles for a source of energy thereby causing them to degenerate!
Your carb intake should consist of complex carbohydrates in your diet through starches and fiber. Which means eating pasta, whole grain rice, and whole grain breads in addition to potatoes–supplemented with powdered Carb Gain.
Fats — Amazingly, fats are also an important part of someone building a muscular body. Our bodies need fats to operate correctly and efficiently. Good fats an energy source and regulate many of our bodily processes. Your body needs essential fatty acids such as omega-3 to help support the muscle-building process.
Fish — Cold water fish such as salmon, tuna, trout and sardines are an excellent source of protein and healthy fats. When on the go, canned fish packed in water also comes in very handy because it provides a quick source of protein.
Water — Yes, hydration is the number one item that should be in your muscle increasing arsenal. When it comes to musclebuilders, the first thing to come to mind is proteins and meat. But Just think about it – 70 percent of your body is made up of water. The bodies muscles, tissue cells and ligaments all contain water. And, your life force – blood – is made up substantially of water.
When it comes to building the perfect physique your looking for, you need to keep yourself in the most anabolic state possible and that is why bodybuilders recommend drinking 10 liters of water a day. Staying hydrated also keeps your muscles full looking. In addition water also serves as a medium in nutrient transport to your muscle cells, making more efficient and effective use of the nutrients and supplements that you consume.
Fiber — It is advisable to have adequate fiber as part of your physical exercise program diet. Fiber helps your body type eliminate impurities regularly and helps lead to weight loss. Some good resources of fiber are whole grain as well as nuts and seeds.
Finally, you will want to include a a great deal of vegetables in your diet in addition to a good amount of fruits. Vegetables and fruits contain essential vitamins and nutrients that your body requires to function efficiently.
A superb bodybuilding diet is one that is balanced and nutritious. Try to eat five or six small meals daily instead of three large ones. It is best to consume the majority of your protein and carbohydrates after you get up. These choices are only a fraction of what is available today for someone trying to improve muscle and toning.