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Bodybuilding Basics – Eating For Strength and Muscle Gains
Proper nutrition is an important part of bodybuilding success, especially if you are a novice athlete. Eating right will help you maintain consistent energy levels and ensure you can complete each and every workout; the only way to build muscle and strength long term is to eat enough calories throughout the day and get enough rest. Eating the wrong foods at the wrong time can spell disaster and severely limit your performance and muscle growth.
According to Catherine Ratzin Jackson, author of Nutrition for the Recreational Athlete, bodybuilders’ eating habits are not always based on nutritional advice. He explains that many bodybuilders base their diet strategies on tips they get from bodybuilding magazines or from experts at nutrition stores. Unfortunately, most of this advice is usually one-sided and does not give a complete picture of calorie intake, protein needs and foods to eat for weight loss. If you’re just getting into bodybuilding, here are some basic nutritional rules that professional bodybuilders use:
1. Avoid rapid weight loss. Rapid weight loss can result in loss of lean body tissue and make it very difficult to increase muscle size and strength. Extreme weight loss is often the result of starvation or a low-calorie diet and can lead to electrolyte imbalances, water and important lean body mass. A high-protein, low-fat diet can be harmful to your health and prevent you from reaching your ideal weight.
2. Use calculations to determine your protein needs. Protein is essential for building strength, but you won’t be able to achieve bodybuilding results if you eat too much or too little protein; the recommended protein intake (RDA) is 0.8 g/kg/day for sedentary individuals and 1.0-1.5 g/kg for athletes. You need to start reading nutrition labels on different foods to make sure you are getting enough protein in your diet.
3. Quality matters. Eating quality food – healthy, unprocessed food – as often as possible is an important part of the bodybuilding program. Eating foods rich in plant and animal nutrients will help you reach your goals faster; Avoid relying solely on meal replacement supplements, which make you feel hungry and don’t metabolize as efficiently as real food.
4. Choose your accessories wisely. The use of supplements is a widespread practice among bodybuilders and athletes; Taking dietary supplements that give you energy, stimulate muscle growth, or provide essential vitamins and minerals can help in some cases, but they can also have harmful side effects. Use dietary supplements with caution and avoid using them as a substitute for a proper nutrition program or consistent exercise regimen. High doses of protein powders and other performance-enhancing supplements can have harmful side effects.
5. Pay attention to the food you eat before and after training. These are your prime muscle-building periods, so it’s imperative that you keep track of what you eat and when. If necessary, keep a food diary to become more conscientious about your food choices and get the timing right.
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