Beginner Bodybuilding Nutrition Plan
Bodybuilding nutrition plays an integral role in the development of a strong and fit body. Proper nutrition provides the necessary raw materials that are required for the growth, development and recuperation of a body. Without the right nutrition and food habits, dreams of a perfect body will go unrealized
Bodybuilding nutrition differs from the typical diet of an average person in order to provide the nutrients needed to support exercise and develop muscles while eliminating excess fat. Exercise and proper nutrition provide the best results when they compliment each other and not when they are practiced independently.
While the physical exercises tell the muscles of the body that they need to gain the proper shape and size, it is bodybuilding nutrition which provides the necessary nutrient resources that are required to maintain the muscles and replenish the loss of energy and body fluids after a strenuous physical workout.
Sufficient Nutrients for Bodybuilders
Bodybuilders need to be careful about choosing the right dietary routine to provide adequate bodybuilding nutrition. A balanced diet supplementing all the necessary body nutrients is essential.
The standard diet for a bodybuilder that is considered to provide sufficient nutrition includes 40% proteins, 40% carbohydrates and 20% fats.
Excessive intake of any of these may not lead to the desired result and might lead to negative consequences such as weakness, body ache and an excessive fat buildup.
The Various Food Combinations Consumed By Bodybuilders
A bodybuilder’s diet can include fish, lean meat, nuts, eggs and milk to fulfill the protein requirements. Brown rice, whole wheat bread, fresh fruits, vegetables and potatoes are considered to be great sources of carbohydrates.
For the daily fat and essential fatty acids intake, bodybuilders can opt for cottage cheese, avocados, and fish with a high concentration of omega-3 fatty acids, nuts, olive oil and flaxseed oil.
An average of 2500 calories are required daily for every 100lbs of body weight. While following these dietary recommendations, bodybuilders also need avoid junk and processed foods including all white flour products.
Fruit juices containing high sugar content should also be avoided. Trans fatty acids and high fructose corn syrup are especially harmful.
Bodybuilding nutrition is often found to be more effective if the diet is broken up into five to six small meals spread out evenly through the day. The metabolism of the body increases when food is consumed at regular intervals several times a day, but when the body does not receive nourishment for a period of three to four hours it tends to switch into a catabolic state, which results in muscle loss and fat gain.
It is also advisable not to consume carbohydrates three to four hours before going to the bed.
Bodybuilding Nutrition Summary
To summarize, effective bodybuilding nutrition involves a diet that is a balanced combination of all the necessary nutrients that help in gaining and developing body muscles, but not so much that the excess is stored as fat. Following these simple dietary rules can help to realize the dream of a perfect body