The key to success with your bodybuilding goals is to follow a diet that complements the activity you do in the gym and help you to build muscle mass. You should consume many foods to give your body the fuel it needs to build muscle, but just eat anything and everything at all, nothing will make you fat. A proper diet for a beginner bodybuilder should consist of healthy foods, nutrient dense that help build muscles while keep your body functioning optimally.
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To build muscle, you must consume more calories than your body needs just to your daily activities. The bodybuilder Dustin Elliot says in BodyBulding you need 250 extra calories a day in addition to those that you consume for your metabolism and physical activity. Elliott estimates that a man of 160 pounds (72 kg) you want to gain muscle mass should consume about 2826 calories per day.
Proteins build, repair and maintain muscle tissue. Bodybuilders need more protein than sedentary, as illustrated by a number of studies published in the “Journal of the International Society of Sport Natural”. Recommend you takes in one gram of proteins per pound (450 grams) of weight per day. Lean cuts of meat, poultry, fish and farm merchandise provide you with complete macromolecule with all 9 essential amino acids that are important to create muscle mass. Vegetarians ought to eat a sort of Beans, Pea-nuts and Lentils.
Eat complex carbohydrates like oatmeal raw, sweet potatoes, and whole grains such as rice, and quinoa espelto. These will provide a slow release of energy that gives vitality to your bodybuilding workout. Elliot believes that carbohydrates make you save proteins, because they cause insulin release, which carries nutrients like amino acids to the muscles which help with the recovery and growth. Do not consume enough carbohydrates your body will consume your muscles for energy.
Includes essential fatty acids omega 3 and 4 in your diet. The fish, such as mackerel, sardines and tuna and flax seed oil and pumpkin provide these essential fatty acids that help immune function, metabolize fat and lubricate joints. Animal sources of protein in your diet such as eggs and meat provide saturated fats. Cholesterol derived from saturated fat plays a role in producing the hormone that builds muscle, testosterone. Fats are important in the diet of a bodybuilder. A study reported in “The American Journal of Clinical Nutrition” showed that testosterone levels may be altered by the amount of fats in the diet.
Fruits and vegetables
Eat a variety of vegetables with every meal. Eat fruit as a snack between meals. Fruits and vegetables will provide fiber, vitamins and minerals that help your body stay healthy and optimal functioning. For example, vitamin C found in fruits and vegetables helps keep your joints in good condition, the potassium of bananas maintains the proper functioning of the heart muscle and magnesium in green vegetables is essential for nerve and muscle function.
Eat breakfast every day. Your body and muscles are empty of nutrients after spending seven or eight hours without food. A breakfast of complex carbohydrates and protein will give a boost to your metabolism and will provide valuable nutrients to build good muscles. Eat four to six meals a day. To build muscle, your body needs a constant supply of nutrients. For this reason, you must eat every two to three hours. Each meal should consist of portions of protein, complex carbohydrates and fats.