Bodybuilding Nutrition

Written By The HealthMeth Team - Updated On Saturday, March 13, 2021 6:00 PM

Food containing protein

Protein is an essential food for building muscle, and it can be found in fish, poultry, eggs, milk, dairy products, some nuts and vegetables, and most experts recommend eating at least 1 gram of protein for every half a kilo of body weight for best results. Also, eating foods that contain protein in the morning helps build muscle through bodybuilding. [1]


Healthy fats

Healthy fats are essential for muscle growth, as they play an essential role in the production of testosterone and growth hormones, which help muscle growth and gain strength, and saturated fats are also useful fats, such as: salmon, other fish, nuts, vegetables, oils, Like flaxseed, and avocado, it is rich in omega-3 and omega-6 fatty acids [2].


Carbohydrates

The pancreas releases the hormone insulin when consuming carbohydrates, and carbohydrates are a major source of energy in the body, and eating foods that contain them is very important, as complex carbohydrates give immediate energy to the body, such as: oatmeal, sweet potatoes, rice, peas, and foods rich in fiber, Such as: broccoli, carrots, broccoli, green beans, and spinach, as well as foods that contain simple carbohydrates, such as: apples, bananas, grapefruit, grapes, and oranges, but consuming too many carbohydrates can cause the secretion of huge amounts of insulin and thus lead to Store body fat. [3]


Basics of Bodybuilding Nutrition

There are basics that must be observed in the nutrition of bodybuilding, including the following: [3]

  • The amount of calories that the body needs depends on height, weight, metabolism, and also on gender, as a woman should consume from 1600-2400 calories per day, while a man should consume 2000-3000 calories.
  • Eat small meals throughout the day, instead of large meals. When you increase the number of times you eat a day, your metabolism increases, which leads to burning more fat.
  • The daily diet should contain 50-60% of total calories from carbohydrates, 12-20% from protein and 30% from fat.


References

  1. Craig Wilson, “15 Bodybuilding Tips for Beginners , ” www.lifehack.org , Retrieved 22-11-2017. Edited.
  2. Wayne Griffins, "Top 10 Foods To Gain Muscle Mass" , www.breakingmuscle.com , Retrieved November 22 , 2017 . Edited.
  3. ^ A b , Hugo Rivera , (23-7-2017), "Bodybuilding Nutrition Basics" , Www.thoughtco.com , Retrieved 22-11-2017. Edited.