Muscle builders diet differs from an ordinary person. Muscles that are broken down needs to be supplied with adequate nutrients for re-growth. The following are examples of what should be included in your nutrition plan:
Protein & Fats & Carbohydrates
Your high protein bulk up breakfast should be the biggest meal of the day besides the post workout meal. Post workout meal is the most important meal of the day. After working out your goals are to refuel and rebuild. You should eat 6-8 meals everyday and eat a lot during those meals. Quality protein should be consumed, whenever possible. Some examples include chicken breast, scallops, sirloin steak, lean ham, low fat mild, low fat cottage cheese and egg whites.
Fats, which are used by the body to manufacture hormones, lubricate the joints, brain function and other essential items, should mainly come from monounsaturated and polyunsaturated sources. Extra virgin olive oil and flax seed oil are good examples of these. Consume more calories than you expand, and weight will be gained.
Carbohydrates are the body's main source of energy, and on a bodybuilding diet they should come mainly from complex slow releasing sources such as oatmeal, grits, brown rice and sweet potatoes.
A great bodybuilding diet is a balance consisting of 40% carbs,40% proteins, and 20% Good Fats.
Fruits and vegetables
Fresh fruits (berries, bananas, oranges etc.)and vegetables (brococoli, cauliflower, spinach etc. ) are good source of antioxidants which boost your immunity. They also provide bulk and fiber, thus increasing satiety without significantly adding calories.
Water and sleep
At least a gallon (3.78L) of water should be drank each day and enough sleep should be obtained each night (8 hours plus) for muscle recovery.
In addition to basic supplements, Creatine and Glutamine are two supplements that increase recovery, strength, glycogen levels and enhance enhanced immune system
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