A proper diet is a much for bodybuilding. It gives the body the required nutrients to efficiently recover from your workouts and manipulating energy intake to lose, maintain or gain weight as desired.
The result of your body even after good training largely depends on your daily diet. You can follow any of the muscle-building workouts but without a proper diet your workout will never help you gain as much size as you want and as fast as you want.
In fact, it is not possible to build muscles with a crap diet. So, you need to follow a proper diet plan to effectively build your body.
What to eat:
Regular workout particularly weight training increase the body’s need for essential amino acids. So, regular intake of a high protein diet is very important for building muscles.
The best sources for proteins are beef, chickens, salmon, mackerel, dairy products and eggs but if you are a vegetarian then, you can prefer milk products and high proteins vegetables like legumes, nuts, chickpeas, broccoli, and spinach.
Proteins from meat source are more effective in building body muscles than that of the vegetable source because meat increases the level of testosterone in the body. Due to this, building muscles is fast if you eat meat. You can also take whey protein for building muscles.
The quantity of proteins required for daily intake depends on your body weight. Suppose if your body weight is between 120-160 pounds then, the protein requires will be about 120-160 grams.
Carbohydrates are essential for both muscle growth and overall body function. Always try to consume foods that have a low glycemic index for a better muscles building.
Good sources of carbohydrates include unprocessed foods, fruits and vegetables. The amount of daily carbohydrates required to depend on your body weight, types of workout you perform and length of the workout daily.
Dietary fat is the greatest energy source in the body and can give you almost twice the calories that are given by carbohydrate or protein. Healthy fats help in absorbing and nourishing nutrients to the brain and other body organs and further helps in regulating hormones.
Ideal sources of dietary fats are meat, dairy products, olive oil, avocados, nuts, and various seeds. These foods contain very less amount of trans fat that can cause various health problems like heart disease, insulin resistance, infertility, etc.
4. Creatine and Raisins:
The importance of creatine in the diet is to speed up the recovery process after the workout and to improve strength and muscle mass. And as the workout acidify the muscles and other tissues, you need to offset this acidity to properly build muscles. For this reason, alkaline foods like raisins are used to balance the acid level.
The amount of creatine and raisins require to consume is very low. You should take only 3-4 grams of creatine and 1/3 cup of raisins daily after your workout for building your muscles.
When to eat:
Eating what you need daily at once is not all beneficial for bodybuilding. There is a connection between your natural biorhythms and building body other than the foods you eat. Every after five to six hours, you will get hungry. So, you need a proper time schedule if you want to build your body.
The schedule must contain the right timing and amount of food require to consume. You also have to divide the foods you need every day in such a way as foods for the meal, pre-workout diet and post-workout diet.
Drink plenty of water:
Drinking plenty of water is vital for building muscles. As you workout, you will lose a large amount of water from your body. Drinking water will keep you hydrate all day long and also help in cleansing your body organ. As a result, the overall body function will optimize and will definitely help in building the body.
Make sure to drink about 3-4 litres of water daily to effectively build your muscle. Overdrinkingking of water is also not helpful because most of the micro-nutrient that is important for building your muscles will dissolve in it and will flush away from the body.
What not to eat or drink:
Always try to avoid possessed foods and high sugar foods and don’t drink fluids that contain soda because these items can bring you a negative result while building your muscles.