Nutrition is extremely important when you are stacking on lean muscles. Have you ever wondered how the world champion bodybuilders get that pristine physique? Apart from rigorous training and taking steroids, the answer is lots of carbs and proteins.
The diet of bodybuilders is centered on whole foods like lean proteins, oatmeal, healthy fats, and vegetables. But all meal plans are regimented. A lot of planning is required. This can get particularly difficult during the cutting phase.
So what type of food are bodybuilders allowed to eat? This list of compliant foods includes healthy fats, whole grains, fruits, vegetables, and proteins. The non-compliant food, on the other hand, includes processed food, refined carbs, sugary food, and sweeteners.
Proteins are essential for protecting muscles during the cutting phase. Along with that, one must maintain the supply of antioxidants by taking fruits, vegetables, and whole grains.
Amount of Nutrients Required In the Bulking Phase
15 to 20% protein
20 to 30% fat
50 to 60% carbohydrates
Amount of Nutrients Required In the Cutting Phase
20 to 25% protein
15 to 20% fat
55 to 60% carbohydrates
Your nutritionist might recommend you to have 6 meals a day rather than having 3 large meals. It may or may not suit you. Don’t worry, if it’s not something you would like, you can always ask your nutritionist to alter the plan. If you are a weight trainer, you don’t need the same amount of energy athletes require even during training. Therefore, you don’t have to be very careful about your carb intake.
Usually, one does not need anything other than water during workout. You don’t also need expensive supplements to control your catabolic cortisol surges at this point. As long as you had carbs from a sports drink or an energy bar, you will be good.
How you eat to recover from the tiresome exercises is important though. Usually, athletes take glycogen and glucose. If you do not refuel yourself after each workout session, the glucose stored in your muscles will deplete. Your immune system will become weak and you will suffer from fatigue. This can ultimately affect your performance.
How Many Calories Do Bodybuilders Need?
Experts say that to determine how many calories you need in a day, you must weigh yourself 3 times a week. Keep a record of what you eat with a calorie tracking app. If your weight stays the same, that means you are not losing or gaining any weight, you are maintaining it.
When you are in the bulking phase, you have to increase your calorie consumption by 15 percent. On the other hand, when you are in the cutting phase, you have to reduce your calorie intake by 15 percent. You need to adjust the calorie intake as per you gain or lose weight in each phase.
Make sure you don’t lose or gain more than 0.5 to 1 percent of your body weight each week. By doing this, you will make sure you don’t lose too much muscle or gain too much fat during cutting and bulking phase respectively.
Make Good Nutrition a Priority
Along with exercise and supplement, good nutrition goes hand in hand. All your efforts could be wasted if you neglect taking the right nutrients and vitamins. You can give your body extra an edge by eating whole food and staying hydrated.
Best Foods to Eat
Diary (Cottage cheese, low-fat milk and yogurt)
Fruits (Grapes, peaches, berries, oranges, apples, watermelon and bananas)
Meat, fish and poultry (Beef, pork, salmon, tilapia, cod, steak, and chicken breast)
Grains (Oatmeal, cereal, bread, popcorn, crackers, rice and quinoa)
Vegetables (Corn, green beans, peas and potatoes, tomatoes, cucumber, mushrooms, broccoli, spinach, zucchini, asparagus)
Seeds (Chia, sunflower, flax)
Nuts (Almonds and walnuts)
Beans and legumes (Kidney beans, pinto beans, chickpeas, black beans and lentils)
Supplements Are Necessary Too
Apart from a healthy and nutritious diet, bodybuilders rely on supplements as well. The best of them is whey protein. It helps meet the protein intake. The second best is Creatine because it provides your muscles with the right amount of energy to perform reps.
Bodybuilders might not be allowed to consume soda or limit the use of alcohol but it is ok for them to take coffee or tea. That’s because it contains caffeine and it’s very helpful in reducing fatigue.