6 Nutrition Tips to Boost Your Amateur Bodybuilding Results Today!
As an amateur bodybuilding enthusiast, aside from the high-intensity workouts that you focus on, you also need to ensure that your body gets the adequate nutrition it needs. When you workout, your muscles develop micro tears in them. Your body needs the right kind of fuel to repair those micro tears and build muscle mass. Read ahead for some smart tips and in-depth information about the kind of food you need and how to source the calories so you can get the results you’re looking for.
- 1. Aim for the Optimum Number of Calorie Intake
- 2. Listen to Your Body
- 3. You Need Carbohydrates for Energy and Recovery
- 4. You Need Proteins to Build Muscle Mass
- 5. Don’t Eliminate Fats Completely
- 6. You Need Adequate Supplements
- Some Additional Pointers to Keep in Mind
- Choose a Good Food Delivery Service
1. Aim for the Optimum Number of Calorie Intake
The National Center for Biotechnical Information advises that amateur bodybuilding athletes should aim for optimum calorie intake each week long with macronutrients optimization. The meal plan they adopt must comprise of proteins that make up 2.3-3.1 g/kg of lean body mass per day. In addition, athletes must consume 15-30% of the calories in the form of fat. The balance of their caloric allowance must come from carbohydrates. Accordingly, focus in eating three to six meals each day. Just before and after your resistance training sessions, eat a meal that has 0.4 to 0.5gms of protein per kilo of body weight.
2. Listen to Your Body
Experts in amateur bodybuilding will advise you to listen to your body. Every individual athlete’s body responds in a different way to the calories he or she consumes. By some amount of trial and error, you can figure out what your body needs. For instance, think about how you feel. Do you feel energetic or lethargic? On the days when you have a great workout, think back at the foods you ate prior to the workout and make a note of them. If you felt that your stomach was too heavy, cut back on the calories you eat, or time the meal sooner. If you feel too tired to workout, eat more of carbohydrates so your body has the fuel to perform.
3. You Need Carbohydrates for Energy and Recovery
Your body needs carbohydrates that it can burn for fuel and provide you with the energy you need. You also need carbs for muscle repair and building mass. However, make sure to eat them in forms that take time to digest. For instance, whole grain breads, pulses and legumes, basmati rice, pasta, fruits, and vegetables. Milk is good for you but cut back on watermelon, potatoes in any form, and cornflakes that digest quickly.
You can also plan your carbohydrate intake around your workout sessions. For instance, consume fast-digesting carbs around 60 minutes before you’re scheduled to begin exercising. And, if you need a heavy meal, time it at least 2 hours in advance so your body has time to digest it completely.
4. You Need Proteins to Build Muscle Mass
Proteins make up most of the tissues in your muscles so you need adequate quantities for building muscle mass. The professional nutritionist directing your amateur bodybuilding efforts will likely advise that your meal should contain 25% to 30% of calories in protein form. Since your body cannot store protein, you’ll need to consume the appropriate foods all through the day especially just after a rigorous workout session and before going to bed at night. Choose protein sources like dairy products, eggs, fish, pork, beef, and chicken.
5. Don’t Eliminate Fats Completely
When choosing the right diet for your amateur bodybuilding regimen, it is understandable that you’ll want to eliminate the fat content. That’s because you’re probably focused on losing the fat and replacing it with muscle. However, some amount of healthy fats are essential for the optimum hormone functioning of your body so that it builds the muscle. Opt for fats like extra virgin oil, fish oils, and flaxseed oils all of which are good sources of omega-3 essential fatty acids.
6. You Need Adequate Supplements
Different kinds of supplements are necessary for your body to cover the deficiencies, boost the burning of fat and bulking up of muscle. You can take these supplements to boost your amateur bodybuilding efforts safely since they’re completely legal and recommended by expert physical trainers and scientific research. Here are some of the important compounds you need:
- Creatine 20gms a day for 4 to 28 days to increase muscle mass
- Branched-chain amino acids (BCAA’s) for elevated protein synthesis, building muscles, and improving strength
- Beta-alanine 6.4gms a day for 28 days to improve stamina, reduce fatigue, and build muscle
- Beta-hydroxy-beta-methylbutyrate (HMB) for increased catabolism, is beneficial when taken before contests.
- Caffeine for boost in endurance and lowered reaction time
Some Additional Pointers to Keep in Mind
Now that you have a fair view of the diet inclusions necessary to achieve your amateur bodybuilding objectives, let’s talk about a few dos and don’ts to follow when eating.
- Do eat in moderation. Take care never to overeat or starve yourself.
- Do eat small meals at timed intervals all through the day
- Do keep your body hydrated with lots of water intake.
- Don’t eat quick-digesting carbohydrates. Avoid carbs before bedtime.
- Do choose high-fiber foods for weight loss and general good health
When planning balanced meals, a good rule of the thumb is 40% carbohydrates, 40% proteins, and 20% healthy fats.
Choose a Good Food Delivery Service
Understanding the right kinds of foods you need to attain your amateur bodybuilding is easy. The more difficult part is following the recommended diet regimen. In addition to having all the nutrients in optimum quantities, you’ll also need the food to be appetizing with taste, texture, color, and flavor. A good option is to choose an efficient food delivery service that can provide you with the customized meals you need. A convenient meal delivery service can deliver freshly-cooked meals each day at your doorstep so you only need to reheat and serve. Keep up your energy levels for intensive training with regular, wholesome meals packed with taste and stamina-building foods.
Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation