An effective diet for bodybuilding should take several factors into account. It should contain the right ratio of protein, carbohydrates and fats, and include all the necessary nutrients for muscle growth. To find out how to gain mass and bulk up, you need to read the following article.
The basics of a bodybuilding diet plan
Most bodybuilding diets contain a lot of protein, because protein is necessary for building body mass. Protein may make up about 40 percent of the diet. In general, you need to eat between 1 and 1.5 grams of protein for every pound of lean body mass that you carry.
Good sources of protein include fish, lean meat, eggs, yoghurt and poultry. Eggs, in particular, are an excellent bodybuilding food that contains high-quality protein and essential amino acids. Many bodybuilders also take protein powders and shakes to make sure that their protein intake is adequate.
Carbohydrates The majority of bodybuilders follow diets that are 40 percent carbohydrates. These are usually complex carbohydrates, such as whole grains and brown rice. Most bodybuilders also eat lots of fresh fruits and vegetables. Fruits and vegetables like broccoli, spinach, Brussels sprouts, oranges, kiwi and apples can provide the body with nutrients and facilitate muscle growth.
Fats It’s a myth that you need to follow a lean diet in order to build muscle. Your diet should contain about 20 percent fats, because without fat, your body will be unable to secrete adequate amounts of the hormones that play a critical role in muscle growth. However, you need to stay away from saturated fats and prefer healthy fats, like those found in fish, nuts and olive oil.
Water and fluids Water and fluids are an essential part of any muscle building diet. Proper hydration is necessary for growing muscles, because it replenishes the moisture lost through perspiration and helps to flush out toxins. To increase hydration, choose water and natural juices and stay away from alcohol and caffeine.
Some helpful muscle building tips
Eat several small meals per day
It’s generally preferable to eat many small meals per day instead of a few large ones. This way you can provide your muscles with a steady flow of nutrients and amino acids.
Lose fat first If you are currently overweight, you can still build muscles but the muscle definition may not be visible, because it will be covered by layers of fat. It would be a good idea to reduce body fat through following a low-calorie diet plan, before bulking up.