The best bodybuilding diet ... and the best foods for players

The best bodybuilding diet ... and the best foods for players

Bodybuilding sport aims to increase the muscle mass of the body, so bodybuilders need a special diet to meet the needs of their bodies and maintain the stability of the size of the muscle mass, continue with us the following article to learn the basics of the

best bodybuilding diet and the best foods for the bodybuilder.

The importance of nutrition in the sport of bodybuilding Proper nutrition is very important in bodybuilding sport. Without the correct nutrients, your muscles will not have the energy and biochemical masses needed to grow and repair muscles after workouts. The best diet for bodybuilding Increase calories
Building muscle requires energy,so the bodybuilder needs to eat a little more than the normal daily needs to gain muscle, and since eating a lot of food will lead to increased fat, therefore you must monitor the measurement of the waist as well as the weight, in the case of gaining weight and the stability of the measurement of the waist you gain Muscles, but if weight and waist are increasing, you may gain fat.

It is recommended for the bodybuilder to gain a slow and steady weight gain of about half a pound a week, by eating as healthy as possible and avoiding excessive consumption of unwanted food in an attempt to gain weight, because these types of foods are more likely to increase Weigh fat instead of muscle.

Increase the number of meals

Bodybuilders usually eat five to six meals a day, and some may consume more meals if they try to build large amounts of muscle, and each meal must contain protein and carbohydrates to ensure that the muscles get the fuel for growth, repair, and energy. Extra meals keep your muscles equipped with essential nutrients like protein and carbohydrates, and also help regulate blood glucose levels, ensuring your energy levels remain constant throughout the day.

The best bodybuilding diet ... and the best foods for players

Macro Nutrients is a term used to describe protein, carbohydrates and fats combined. This trio is the energy part of the diet. Protein is necessary for muscle growth and restoration and is obtained from meat, fish, eggs, chicken, and dairy products in addition to protein supplements such as whey. Carbohydrates are essential for energy for training. In bodybuilding, fats obtained from animal sources and vegetables are essential to health and provide energy for activities. The recommended amount of each nutrient depends on a number of factors including: body weight, levels of daily activity, individual glucose sensitivity, and personal preference, but most experts agree that you should consume at least one gram of protein per pound of body weight , In addition to carbohydrates and fats to feed your daily activities.

Common bodybuilding foods

There are many common foods for bodybuilders' meal plans, and these foods have muscle-building properties and provide energy for exercise, and the types of foods that represent the best bodybuilding diet include: Oatmeal, eggs, full-fat yogurt, milk, fresh vegetables, fresh and dried fruits, chicken, meat, beef, fish, nuts, beans, seeds, wild rice, whole-grain pasta, quinoa, and whey protein. Building your meals around a variety of these foods will ensure you get enough nutrients for the muscle building process, and give you the energy you need to work to stimulate muscle growth.

Models for a bodybuilder's meals Breakfast

Bodybuilders should start their day well with breakfast to build muscle, and eggs and oats are good options, also omelette stuffed with vegetables, boiled eggs on toast, or bacon sandwich on rye bread or whole-grain bread, and if you are in a hurry you can eat Something fast and easy, like yogurt or cheese mixed with almonds or almond butter, some frozen berries and chopped bananas.

Lunch

Choose a healthy lunch filled with calories and proteins. Brown rice or pre-cooked noodles with a piece of baked salmon, vegetables and olive oil can be prepared in advance and stored in a bowl until ready to be eaten. Two or three whole grain rolls filled with steaks, and more From salads and grated cheese, with a piece or two of fruit and a handful of unsalted nuts.

Dinner

Make sure to evenly distribute protein, carbohydrates and starches at dinner, and choose steaks, chicken, turkey or fish for protein, or a product that contains soybeans if you are a vegetarian. Pasta, sweet potatoes, couscous, quinoa and buckwheat are all dense sources of carbon fiber rich, with a variety of vegetables.

Protein Shake

Protein Shake is a quick and convenient way to get more protein and calories, but it is not necessary. If you have a hectic lifestyle and you cannot always set aside time for a meal, then the protein shake may be beneficial. Protein shakes should be simple, healthy and high in calories, and can consist of almond milk, bananas, whey protein powder, coconut, and vegetable supplements.