Bodybuilding diet
Bodybuilding is based on increasing muscle mass in the body and reducing fat, so diet is an important part of bodybuilding. Here are the most important foods that you should focus on in the main food groups when practicing bodybuilding:
- Meat of all kinds:Such as ground beef, venison, chicken breast, salmon, tilapia, and cod.
- Dairy products: Such as yogurt, cheese, and low-fat milk.
- grains: Such as bread, cereals, nuts, oats, quinoa, popcorn, and rice.
- fruits: Such as oranges, apples, bananas, grapes, pears, peaches, watermelon, and berries.
- Starchy vegetables: Such as potatoes, corn, green peas, green beans, and cassava.
- vegetables: Such as broccoli, spinach, green salad, tomatoes, green beans, cucumbers, zucchini, asparagus, peppers, and mushrooms.
- Seeds and nuts: Such as almonds, walnuts, sunflower seeds, chia seeds, and flax seeds.
- Beans and legumes: Such as chickpeas, lentils, kidney beans, and black beans.
- oils: Such as olive oil, flaxseed oil, and avocado oil.
Nutritional supplements for bodybuilding
All calorie and protein needs of bodybuilders can be met without taking nutritional supplements. But some nutritional supplements may also help achieve the desired goals. Below are the most important nutritional supplements that can be used by bodybuilders:
Read also:Weight loss steps- Creatine: It helps increase muscle mass in the body.
- Protein Supplements: It is recommended to use it only if you do not obtain a sufficient amount of protein from the diet.
- Weight gain supplements: These are high-calorie products designed to help you consume more calories and protein if you are not getting enough food.
- Beta Alanine: It is an amino acid that can improve athletic performance and increase muscle mass.
- Branched amino acids: It is important for muscle growth.
Foods to avoid for bodybuilding
Bodybuilding is usually associated with eating large amounts of food to gain muscle, but not all foods eaten will contribute to healthy weight gain. Foods and foodstuffs high in refined carbohydrates should be avoided. The most important of these foods are as follows:
- Flavored oats.
- white bread.
- Fruit juice.
- Soy protein.
Meal times when practicing bodybuilding
It is recommended to set meal times before starting to exercise. Below are some important tips:
Read also:Benefits of carrots for slimming- The main meal should be eaten 3-4 hours before training.
- A small meal can be taken 1-2 hours before exercise.
- Drink fluids, such as: sports drinks, gels, protein drinks, or non-heavy foods, within an hour of exercise.
