Training is only half the battle. To grow muscles and produce energy, you must get enough calories, and from the “right” foods. If your main goal is muscle “mass,” you need to fully replace what you spent in training, and on top of that, get additional calories, which will go towards building muscle.
On the other hand, if you want to lose weight (but also build muscle), “lighten” your daily diet by about 300 calories. Combined with physical activity, this calorie restriction will allow you to lose about 500 grams per week (the number varies depending on your body). By medical standards, this is the optimal and healthiest rate of weight loss.
Now let’s talk about the three most important nutrients: protein, carbohydrates and fats.
Protein . It is vital for muscle growth. Protein consists of 22 amino acids (which can only be called building material for cells). Some amino acids are especially important for the body. A bodybuilder who trains intensely should consume about two grams of protein for every kilogram of body weight daily. The best sources of protein are fish, lean red meat, poultry, and low-fat dairy products.
Carbohydrates. This is the main source of energy for the body. Carbohydrates are: 1) simple – they are quickly absorbed, and 2) complex – they are absorbed more slowly, that is, they provide the body with energy for a longer period and do not cause significant fluctuations in blood sugar levels. In a bodybuilder’s diet, carbohydrates should make up approximately 60 percent of the total calories received per day. The best sources of carbohydrates are fruits and vegetables, breads and cereals, pasta and rice.
Fats. It is the most concentrated form of energy (one gram of fat contains twice as many calories as one gram of protein or carbohydrates). It is not only not possible, but also not advisable to completely eliminate fats from your diet (if only because fats contain such important vitamins as A, D, E and K). From a health point of view, vegetable fats are healthier than animal fats. But in any case, fats in your diet should not exceed 20-30% of your daily calories.
Here are a few more simple nutrition rules that you should remember:
– Break up your usual three meals a day into 4-6 small, but nutrient-rich meals.
– Eat a varied diet and give preference to fresh, natural foods.
– Watch the contents of your plate: approximately 2/3 should be carbohydrates, and 1/3 should be protein. Don’t worry about fats: they will definitely find a place for themselves.
– It is better to get energy from complex carbohydrates (cereals, pasta) than from simple ones. To be sure, immediately reduce simple carbohydrates (sugar) in your diet.
– Reduce your consumption of animal fats.
– If you do not have the opportunity to provide yourself with high-quality natural nutrition, use nutritional supplements. Simply mix protein powder with juice or even water to create a protein-rich, nutritional shake.
– In case you want to have a snack, keep a pre-prepared “packed ration” on hand. But it should be healthy food: fruits, vegetables, yogurt, etc.
– Don’t get carried away with alcohol. Alcohol dehydrates the body.
– Don’t overeat on hamburgers and hot dogs; try to avoid street eateries. It is difficult to find healthy and athlete-friendly food in so-called “fast food” restaurants.
– Divide the daily amount of protein you need by the number of meals and try to strictly adhere to this scheme.
– On days when you are scheduled to train, stick to the following nutrition plan: two hours before training, eat a meal high in carbohydrates; immediately after training – a small “refueling” with carbohydrates and protein (best in the form of a drink), and the same thing – after another 2 hours. This will help quickly restore muscle glycogen stores (your “fuel”) and provide the body with the amino acids necessary to restore growth.
– Drink plenty of water, especially in the summer when it’s hot. Even slight dehydration will noticeably reduce your strength capabilities. Drink more water than you want, even if it’s forced – at least eight large glasses a day.
