One of the key components of achieving successful bodybuilding is nutrition. It is the fundamental factor that helps you gain energy, grow, and recuperate. You will never achieve your ideal body without having a good diet. Here are things you should know to get the best results.
The Basics of Nutrition
There are things to consider in terms of how many calories you consume in a day, depending on your height, weight, and other important factors. If you are an adult male, you need to consume 2,000 to 3,000 calories per day, and 1,600 to 2,400 calories a day if you are an adult woman. (This is according to health.gov)
Below are tips for you to follow:
- Instead of eating large, infrequent meals, eat smaller meals more frequently throughout the day. This way, your metabolism will increase as you nourish your body several times a day, helping you burn more fat.
- Consume the right mix of macronutrients—that is, carbohydrates, fat, and protein.
The body’s main source of energy is carbohydrates. It enables your pancreas to release insulin, a hormone that helps in balancing your blood sugar levels. When taken in excess, you will gain too much insulin. The body then becomes a fat-storing machine. This is why it is advised to consume carbohydrates in moderation.
- Simple carbohydrates. After having an intense workout, your body is in need of simple carbohydrates to help replenish your glycogen levels for faster rebuilding and recuperation of the muscles. Simple carbs can be found in fruits such as apples, bananas, grapes, and oranges.
- Complex carbohydrates. It is best to ingest complex carbohydrates throughout the day to sustain energy, except after workout. This type of carbohydrates can be found in fibre-filled foods such as broccoli, cauliflower, and spinach, and starchy foods like rice, peas, and sweet potatoes.
Your hair, muscles, nails, and skin, and every tissue in your body are made of protein. Without it, building muscle would be impossible. So, if you are participating in a weight-training program, make sure to consume 1 to 1.5 grams of protein per day. Chicken breast, eggs, lean meats, and turkey are good sources of protein.
Fats are present in all the cells in the body, and they help lubricate joints. Eliminating them from your diet will cause interruptions in some of the important chemical reactions in your body, accumulating more body fat than usual to keep your body functioning.
Understanding these macronutrients is the key to understanding your bodybuilding nutrition.