Not only for athletes but ordinary people, nutrition is always the top concern because the diet is the ingredient that makes up 60% of our overall health decisions.
Whether our body can function properly or not depends on our nutrition intake.
We feed our body the right way like we fill your motorbike with the right kind of fuel, your car will run deliciously operating hundreds of km/h.
If you use the wrong nutrition, or otherwise you pour the wrong ingredients into your car, your car will quickly fail.
That is why especially bodybuilders who want to increase their muscles are interested in the million nutrients; this article will provide an overview of the diet from basic to advanced for bodybuilders.
But have you ever wondered what nutrition for the bodybuilder is the most appropriate?
This is definitely one of the problems of many people who love bodybuilding, gym beginners, or even those who have been practicing for a long time but have not mastered this knowledge for many reasons.
Today, we are going to introduce you to the easiest to understand and complete gym regimen.
Just follow the 10 principles of a bodybuilding diet plan, you will quickly gain muscle and lose fat effectively.
Anyone new to the practice or returning to practice after a long period of time for many undesirable reasons. However, they all want quick results; Unfortunately, many of you make mistakes when you eat too much.
Take a basic example. If you take the trouble to observe the top foreign bodybuilding sites like T-Nation or Bodybuilding.com …, most experts focus on writing many research articles on dietary supplements. Or a nutritional weight training diet and fewer training techniques.
Read more: Top 10 Beginner Bodybuilding Mistakes
10 Principle Bodybuilding Diet Plan:
1: Eat enough protein
Get at least 2.2 grams of protein per kilogram of body weight each day!
The protein contained in amino acids helps to build muscle. The recommended amount of protein per day is 1.1 grams/kg of body weight for the average person.
However, for athletes, it takes a doubling to gain muscle mass.
In particular, beginners need to absorb up to 3.3 grams of protein/kg of body weight per day for the first 6 months.
The reason is that this is the time when the body can see the best results of the exercise.
For example, if you weigh 81kg, a beginner will need ~ 270g and at least 180g for the person wanting to gain muscle.
For more protein, actively include protein-rich gymnastics foods on your daily meal list.
The best source of protein is still lean meat. This is the best natural protein source that contains groups of amino acids that the body cannot synthesize.
2: Increase starch content (carbs)
If protein is a nutrient needed to build muscle, then carbohydrates are the essential nutrient for energy.
To gain weight, gain muscle effectively, a novice weighing 81kg needs to absorb up to 360-450 grams of carbs/day.
Remember, you should only eat foods containing slow-digesting carbohydrates (that help with weight loss or fat loss), such as whole grains, beans, fruits, green vegetables, sweet potatoes, and oats.
3: Don’t abstain from all fats
The daily amount of calories absorbed by the body MUST be 20-30% from fat!
Those who have excess energy (leading to fat) due to lack of exercise want to lose weight to reduce the amount of saturated fat in the daily meal; however, we need to absorb 5-10% of the saturated fat to maintain energy.
Why do you need fat? A diet high in fat (high in monounsaturated and monounsaturated fats) will help maintain testosterone levels.
So what is the role of testosterone? Maintaining an ideal level of testosterone stimulates muscles and does not cause fat storage.
Red meats are not only high in saturated fat but also high in protein.
Plus, butter, olive oil, and peanut butter contain many monounsaturated fats; peanut butter contains a lot of monounsaturated fats; fish; or nuts are also high in omega-3 fatty acids.
4: Daily calorie calculation
To gain muscle, you must absorb 20 calories / 450 grams of body weight per day!
Keep in mind that one of the safe muscle-building principles for the body is to keep calorie intake higher than calories burned during training sessions.
If you consume too much, your body will take away the stored fat to burn for energy. At this time, you can’t gain muscle and gain weight. That is why 1 person weighing 81kg needs to absorb 3000 calories/day
100% of calories / day = 20-30% protein + 40-60% carbs + 20-30% fat
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5: Eat and drink regularly and in moderation
When you gain weight and gain muscle, you need to eat 1 meal every 2-3 hours to help the body get enough energy and amino acids to help muscles grow steadily throughout the day. The body is always the healthiest and most balanced.
That is why brothers, in addition to 3 meals, always try to add 3 snacks.
The important thing here is the MODULATION & BALANCE of nutrients in each meal.
Absolutely avoid the excitement or cravings to eat a lot of lunch up to 1200 calories. You will definitely not be able to eat snacks after 2-3 hours; That is not to mention such unscientific eating habits that will cause undesirable weight gain.
It is too simple because when you eat too many calories at the same time, it will make the body not process it all; it Gradually accumulates as excess fat.
It is best to eat 6-8 meals a day, and each meal contains only about 500-600 calories for a person weighing about 81kg.
6: Always drink enough water every day
Water always plays an important role in our lives, with 70-75% of the body being water. Normally, our body needs to be loaded at least 2 liters; for sports or bodybuilders, it should be up to 2.5-3l.
- 70% of our body is water
- Water cleans the body and detoxifies impurities when the body is sick through sweat, urine.
- Water supports biochemical reactions inside the body, speeds up metabolism, produces energy, and burns fat. Without water, all processes cease.
- Water helps reduce appetite (that’s why people who want to lose weight should drink plenty of water before meals to help them eat less).
- Water helps reduce appetite (that’s why people who want to lose weight often have to drink a little water to eat less).
- Water helps lubricate bones and joints effectively.
Ideally, regularly replenish water throughout the day and get as much water as your body needs. Please don’t wait until you are thirsty to drink or drink a lot after holding it for a long time.
7: Take Supplements (Supplements)
Come to us to find out how good the food address is. In general, before and after training, you need to drink at least 20-25 grams of whey milk. This is also an important meal because the body needs protein most.
Your daily diet should include mostly low-fresh / unprocessed foods.
Don’t depend on TPBS, but this can help ensure you provide your body with enough pure protein.
30 minutes before exercise, to help the body have the necessary energy, immediately add 20 grams of Whey or a mixture of Whey + Casein along with 40 grams of slow-absorbing carbohydrates.
In 30 minutes after training, immediately replenish your body with 1 amount of whey with about 60 grams of fast carbs.
8: Eat the right carbohydrates at the right time
Carbs should be absorbed slowly 30 minutes before exercise; The steamed starch is used after training!
Studies show that athletes who eat slow carbs tend to be less tired but still burn fatter, feel less hungry during exercise.
After exercising, you should eat fast carbs such as white bread, potatoes.
Starch increases the amount of anabolic insulin hormone, which helps to convert starch into muscle glycogen. Insulin also helps amino acids enter the body for better protein synthesis.
9: Eat before bed
45 minutes before bed, take about 30-40 grams of casein with 1 teaspoon of cold seed oil, nuts.
If not, you can use gym pea powder. This is an important part of the bodybuilding diet.
When sleeping for 8 hours a night, if you do not get enough nutrition before bed, your body will use the amino acids in your muscles to provide energy for brain function.
It is important to know what to eat before going to bed. Slow-digesting starches and the beneficial fats discussed above.
They digest very slowly, spread evenly during sleep, helping the body continuously be provided with energy to maintain metabolism, repair, and repair muscle. The best way is to drink Prostar 100% Casein Protein.
10: Use Creatine
To learn more about this ingredient, you should read carefully what is creatine article to answer why it is important.
Add 3-4 grams of creatine before and after training. Creatine is the recommended dietary supplement because it is perfect and safe. It is very safe for people, gender, age and helps increase lean muscle, increases strength.
How a Bodybuilder Eats to Build Muscle Video:
Hopefully, the information above has helped you gain some more knowledge about “bodybuilding diet plan” and bring some small value. Please share this article if you feel it useful. Thanks!