What Is the Best Diet for Bodybuilding?
The high levels of muscle growth required for bodybuilders need a substantial flow of nutrients, minerals and vitamins that compose a specialized diet consisting of more calories than the average daily caloric intake per person. The healthy bodybuilding diet is high in protein (lean meat, egg whites, chicken breasts) and supplements that aid the process of gaining muscle mass and reducing the total body fat.
Carbohydrates are among the best sources of nutritious foods that help cells undergo protein synthesis. Foods high in lean carbohydrate content such as whole grains, beans, dark bread, soybeans and lentils provide the body the best ability to secrete insulin, one of the most important hormones that carry amino acids into cells and promote protein synthesis.
The process of protein synthesis releases the energy required for muscles to gain the most mass possible. Consuming carbohydrates and specialized forms of sugars such as pure dextrose after a workout greatly improves the process of protein synthesis at a large scale.
Apart from undergoing the process of protein synthesis with the consumption of carbohydrates, it is equally important to consume lean sources of protein as well. Foods that are high in protein include chicken, turkey, beef, pork, lean cuts of red meat, fish, eggs, dairy foods as well as nuts, seeds, lentils and beans.
Experts recommend beginning bodybuilders to consume at least 25% to 30% of their total daily caloric intake in the form of proteins and consume them in frequent intervals throughout the day, especially after workouts and before going to sleep at night. Combining a great intake of protein and carbohydrates each day will accelerate the process of protein synthesis, giving the worked out muscles more muscular mass, higher density and a great overall look.
Experts recommend eating 5 to 7 meals of equal nutritional value per day, where carbohydrates, proteins and leafy green vegetables are included. It is important to adapt slowly to this change of diet to allow the body to adjust itself in a better way. The meals are meant to be eaten frequently throughout the day, in intervals of 2 to 3 hours with the purpose to physically allow the body to bulk up.
It is also important to consider to diversify the foods that are eaten on a day-to-day basis. The best foods that can be eaten in a bodybuilding diet are presented below.
Best Bodybuilding Foods
Considered as one the purest forms of protein, egg whites offer the best source of protein in the bulking up phase of your training. It is important to avoid consuming the egg yolk since it is a source of cholesterol that can impair your process.
Fish–tuna, trout and salmon–is among the best sources of protein and it offers healthy fats such as fishy oils and omega-3 fatty acids that aid the process of muscle-building. Consider eating only the types of fish already mentioned by grilling them instead of deep-frying them.
Chicken & Lean Red Meat
Chicken and turkey breasts offer a high caloric value full of healthy proteins with little saturated and trans fats. Chicken can be eaten throughout several meals per day.
Lean red meats give a higher protein to fat ratio and are excellent for those who want to seriously get big. It is important to consider that red meats have higher saturated fats than chicken and fish and, therefore, should not be consumed every day.
Beans & Legumes
Iron, zinc and other vital minerals are extremely important. Beans, lentils and dark green leafy legumes are great sources of these minerals.
For bodybuilding, it is important to avoid harmful foods high in saturated fat and trans fats (such as deep-fried foods, pastries, desserts).
Bodybuilding is no easy task especially when it comes to the diet. Staying true to your goals and giving yourself the confidence that you need will give you the ability to reach your goals and get the figure you have always wanted. Stay mentally active, enjoy your diet, focus on your goals and you will be a professional bodybuilder in no time.