The importance of a proper diet is for a bodybuilder to achieve the training objectives of the muscles has a percentage that goes from 50 and up to 80% of the total work that an athlete performs at a steady pace. He who loves his body is very attentive to your diet but unfortunately the field of bodybuilding is negatively affected by economic interests that make use of the weakness of a user willing to do anything to achieve the desired results. So how does one put on muscle mass naturally?
There are natural foods, such muscle-builders, which should be integrated in the program every bodybuilder to get tremendous results in a natural way and without risks to health. When it comes to putting on pounds of pure and unadulterated muscle, you can train as you want but if the diet is not correct you will never get the body of their dreams.
In fact, the body reacts to nutrients introduced and is therefore useful to create a favorable environment that changeth work in muscle. Let us see what are the foods that should never miss in the cost of a self-respecting bodybuilder. If you want to be a great body builder without doing much then do consider taking testosterone boosters in your diet as a supplement that will help you in increasing the muscle mass. However, it is important to know about the dosage and how these supplements work before you actually buy them.
- Egg: there is a reason why all the builders of the world introduce the egg whites in their diet: proteins, fats corresponds to the ratio 60:1. The egg white is indubbimente one of the purest sources of proteins and also possesses a value bilogico extremely high, which means that a large part of the proteins absorbed from the whites are readily utilized by the body for protein synthesis. Also contains very few carbohydrates and is a source of vitamins and minerals.
- Calories: 50 Protein: 84% Carbohydrate: 8% Fat: 0%
- Chicken and Turkey: to put pounds of muscle, lean meats, such as chicken and turkey are ideal in the diet of a bodybuilder. In addition to being excellent sources of high quality protein, are also extremely low in saturated fat, and can therefore be into dote in food plan, several times throughout the day.
- Chicken breast-Calories: 172 Protein: 48% Carbohydrate: 0% Fat: 48% Turkey – Calories: 119 Protein: 73% Carbohydrate: 0% Fat: 22%
- Fish: even if the theme is to eat foods that are low in fat, fish is the only exception to this rule. The body needs essential fatty acids such as omega-3 to help support the process of training of the muscle. The cold-water fish for example salmon, tuna, trout and sardines are an excellent source of protein and healthy fats.
- Salmon-Calories: 116 Protein: 69% Carbohydrate: 0% Fat: 27%
- Tuna-Calories: 116 Protein: 88% Carbohydrate: 0% Fat: 6%
- Trout-Calories: 148 Protein: 56% Carbohydrate: 0% Fat: 40%
- Sardine-Calories: 208 Protein: 47% Carbohydrate: 0% Fat: 50%
- Beans and Legumes: If you are seriously thinking to build muscles, you can not ignore the power of beans and legumes. When you think of foods for bodybuilders, you immediately think of the lean meat but beans and legumes are an excellent source of protein and fiber. These are essential for the maintenance of a regular and healthy bowel movement and for proper insulin response, which is essential for muscle growth. Beans in particular are a very common choice because they provide almost 14 grams of protein and fiber per cup! This is why you should never ignore the power of the beans.
- Beans-Calories: 29 Protein: 58% Carbohydrate: 57% Fat: 17%
- Lean red meat: beef and cuts of red meat are excellent sources of protein, iron, zinc and B vitamins Red meats are high in calories, however, because they have a high level of saturated fats should not be consumed on a daily basis. Will then be placed in a weekly diet that includes the consumption of chicken, turkey and fish, making it a bit ‘different food aid program weekly.
- Carbohydrates: your muscles will not only swell with proteins, but it is necessary also a good source such as slow-burning carbohydrates to feed and support them. The slow-acting carbohydrate is found in foods such as oats and potatoes, best consumed as a snack pre-workout. Why? When you exercise, muscle glycogen (carbohydrates stored in muscle) becomes the primary source of ignition. When it begins to decrease the level of glycogen from hard training, also decreases the intensity and, above all, the body begins to affect the muscles to obtain a source of energy, causing them damage. That’s why it’s so important to have a constant source of fuel given by the slow-digesting carbohydrates.
Water element number one for a bodybuilder. Suffice it to say that 70 percent of the body is made of water. The muscles, the cells of the tissues and ligaments contain them. And, above all the blood, consists essentially of water.
When it comes to building an imposing physique, you need to keep an anabolic state as much as possible and that is why many bodybuilders recommend drinking 4 liters of water a day, because the ‘hydration keeps your muscles toned. Furthermore, the water also serves as a means to transport nutrients to muscle cells, making it more efficient and effective use of these substances.
Protein whey supplement is extremely important, worthy of being included in this list. Muscle training is in fact generally recommended intake of protein to the extent of 1.0 to 1.2 grams of protein per pound of body weight. A protein supplement whey is a great way to increase your protein intake throughout the day. It ‘also easy to prepare and consume. Should be taken upon rising in the morning, immediately after training and before going to sleep.