A Basic Bodybuilding Diet
A bodybuilding diet with proper nutrition is one of the most important factors for a successful bodybuilding regime to tone muscle and remove unwanted fat.
Items that might ordinarily be found in a person's diet like fries, burgers, shakes, sodas, chips, sandwiches or other junk foods will not only increase the amount of fats in the body but will also prove unhealthy, with dire consequences if consumed in excess.
Set your bodybuilding goals first
Many dieticians and nutritionists have prepared bodybuilding diets to assist people. However most people find that these diets will work for them only if they follow them sincerely with a strong determination and willpower. A bodybuilding diet helps the user eat the right kinds of food in the right proportion.
The correct diet is based on chosen bodybuilding goals, whether this is just to tone specific regions of the body or achieve an overall body shape. But simply eating the right kinds of food may not be sufficient. Many bodybuilding diets include dietary supplements like proteins, minerals and vitamins, but a qualified dietician or nutritionist should be consulted when planning a diet.
Smaller portions but more often for muscle growth
Splitting the usual 2 to 3 meals a day into 6 or 7 smaller portions can help:
- A basic bodybuilding diet might consist of a breakfast of a cup of strawberries, one tbsp of sunflower seeds and a small cup of low fat cottage cheese.
- The midmorning meal could include fruits like apples, walnuts along with a piece of chicken.
- Lunch could include a salad with lettuce and vegetables such as broccoli, cauliflower or tomatoes along with a slice of beef.
- A mid noon meal of tofu, carrots and pumpkin seeds is ideal.
- Dinner could consist of whole-wheat spaghetti, turkey and green leafy vegetables like spinach, asparagus, or broccoli.
- Also several liter of water must be consumed daily, depending on climate.
Diet sodas should not be consumed even though they do not contain
proteins, carbohydrates or fats.
Try different meal combinations for muscle growth
Trying out different healthy menus everyday helps some people keep to their bodybuilding diets for example they could have a liquid protein meal instead of a real meal or vice-versa. A simple recipe for a liquid meal would be to stir protein powder into non-fat milk and drink this in between more solid meals.
A bodybuilding diet should be checked every month or so for calorie intake and weight gain and be adjusted to build muscles and not fat.
A few simple guidelines for basic nutrients should be followed in any bodybuilding diet. Each meal must have a protein content the size and thickness of the dieter's palm. This means approximately 2 to 4 ounces of any lean meat like chicken breast or fish. The carbohydrate content depends on the type being used.
For example, high starch foods like pasta should be consumed in the amount that is equal to a tightly held fist or one-half cup. Low starch vegetables such as green leafy vegetables can be taken in an amount equal to 2 loosely held fists or 2 cups.
Fats should be sparingly consumed at the rate of 10 to 12 nuts like walnuts, almonds or hazelnuts, or with 3 to 4 olives or flax and pumpkin seeds. Skip the seeds in meals for low fat ratio body building diets.
Low sugar fruits and low starch vegetables can be consumed in a larger quantity than their higher simple carbohydrate counterparts. Junk food should be relished only very occasionally.
The bottom line is, eat healthy and stay healthy. Have a balanced diet, exercise well and watch those muscles grow.
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