[ad_1]
To support bodybuilding effectively, it’s important to choose nutrient-dense foods that provide the necessary building blocks for muscle growth, recovery and overall health.
Protein
Protein is essential for muscle repair and growth. It’s also very satiating, which can be important for people aiming to eat a carefully balanced diet. In terms of quantity, bodybuilders should try to consume at least 2.2 grams of protein per kilogram of body weight. Depending on the individual, their bodybuilding goals and their exercise regimen, experts suggest consuming up to 3.4 grams of protein per kilogram of body weight
“Each protein [source] has its own unique blend of amino acids, so you want to incorporate a variety of proteins into your meals,” adds Miller. She usually recommends varying high-quality animal proteins like beef, chicken, turkey, eggs and fish. For those sticking to a plant-based diet, she recommends high-quality plant-based protein powders to help reach daily protein intake goals.
Good sources of lean protein include:
- Chicken breast
- Turkey
- Fish, including salmon, tuna and cod
- Lean beef, such as sirloin or tenderloin cuts
- Eggs, especially egg whites
- Tofu and tempeh
- Low-fat dairy products, such as Greek yogurt and cottage cheese
Carbohydrates
Carbohydrates provide immediate energy for workouts by replenishing glycogen stores in muscles. For best results, opt for complex carbohydrates, which provide helpful amounts of dietary fiber and often contain protein, says Miller. It’s best to adjust carbohydrate intake based on activity level and training intensity. For example, a bodybuilder should consume more carbohydrates during their training cycle when performing isometric hold contractions, which deplete muscle glycogen stores, and less carbohydrates during their weight loss phase.
Quality sources of complex carbohydrates recommended by Miller include:
- Brown or wild rice
- Quinoa
- Oats
- Whole wheat pasta
- Lentils
- Sweet potatoes
Fats
Healthy fats help maintain testosterone levels in the body, serve as a fuel source during resistance training and support overall health. Ideally, about 20% to 35% of a bodybuilder’s daily caloric intake should come from healthy fats, says Miller.
Good sources of healthy fats, according to Miller, include:
- Avocado
- Nuts and nut butters
- Seeds like flaxseed and chia seeds
- Olive oil
- Coconut oil
- Egg yolks
- Fatty fish like salmon, mackerel and sardines
Fiber
Fiber is a type of carbohydrate that both aids in digestion and helps regulate blood sugar levels due to the body’s inability to break it down and absorb it. While there’s no set recommendation on how much dietary fiber a bodybuilder should consume in a day, the average person should aim to consume 25 to 30 grams of fiber from food daily.
Nitric Oxide
According to Miller, it’s important to include foods rich in nitric oxide. These include certain fruits and vegetables like beets, radishes and pomegranates. “The idea is that nitric oxide increases blood flow, allowing for a more sustained workout and better recovery.”
Hydration
Staying hydrated is crucial for overall health and performance, as it helps maintain important fluid and electrolyte balance and multiple physiological functions, says Dr. Joseph.
Drink plenty of water throughout the day and consider incorporating electrolyte-rich drinks, especially when engaging in intense workouts and sweating a lot, recommends Dr. Joseph. General guidance suggests women require about 90 ounces (11 cups) of water per day while men need around 125 ounces (16 cups) of water per day. However, ideal hydration for an individual depends on their climate, body composition, goals and activity level, as well as how much they sweat.
[ad_2]
