When you look in the mirror at your body, are you happy with what you see? If you’re like many Americans, you might not be.
Studies show that as many as 79% of people feel unhappy about their bodies from time to time. 37% feel unhappy each time they look in a mirror.
While it’s not the answer for everyone, working out is one tactic that many people use to boost their confidence. Of course, working out involves more than exercising, however. It also involves nutrition and the right bodybuilding diet.
Today we’re going to look at the nutrients you need when trying to gain muscle. By the time you finish reading, you’ll know exactly how your diet should look.
Read on to learn about the role that dieting and nutrients play in bodybuilding.
Table of Contents
Many people wake up in a rush to get out the door, and because of that, don’t make time for breakfast. Whether you make something at home or buy food while out, make sure to eat.
Breakfast gives you an immediate burst of energy when you need it the most—right when you start your day. Skipping it can cause you to feel lethargic and, of course, hungry faster than you otherwise would.
When looking to gain muscle mass, healthy and strong breakfasts are the way to go. Omelets, Greek yogurt, cottage cheese, and smoothies are all great choices.
If you’re used to eating only a couple of big meals throughout the day, you’re going to want to transition out of that habit. Health experts recommend eating smaller meals spread throughout the day.
Try to put food in your body every three hours or so. When you’re trying to bodybuild, you don’t want to let your body get hungry. If it does, it’s a sign that you’ve gone too long without eating.
You’ll notice that preventing yourself from getting hungry will also eliminate cravings. If you know that your next snack or meal is only in an hour, you won’t want to sit down and gorge on a bag of potato chips.
As you might know, loading up on protein is one of the major keys to gaining muscle. In conjunction with the right workout plan, protein allows your muscles to grow (or regrow) strong.
Most experts recommend eating around 1.2-1.7 grams of protein per pound of bodyweight. If you weigh 150 lbs, that ends up being anywhere from 82-116 grams of protein.
Some of the best protein sources include:
Try your best to incorporate these throughout the day.
Many bodybuilders load up on protein but don’t get enough of other nutrients. In addition to chicken and other protein, make sure you don’t forget about fruits and vegetables.
Almost all fruits and vegetables are low calories. They also come packed with antioxidants, fiber, minerals, and other great nutrients. Just make sure to check how much sugar they have, as some fruits can have quite a lot.
Bananas, avocados, kiwis, and blueberries are some of the best fruits you can add to your diet. Broccoli, green beans, zucchini, and leafy greens are all delicious and nutritious vegetables.
Contrary to what high school spaghetti nights before sports games might have you believe, the best time to eat carbs is after a workout, not before.
Most of the foods we eat contain carbs, and many people end up getting more than they need because of that. Eating them after working out allows your body to refuel, giving it all the energy it needs.
Pasta, rice, potatoes, quinoa, and oats are all great high-carb options. If you can, skip the white and enriched options and instead go for whole grain.
The secret to many things in life is to stay hydrated, and it’s no different with bodybuilding. Make sure to drink even more water than you think you need throughout the day.
When you work out, your body loses water through sweat. Dehydration can make it hard for your muscles to grow back strong, so you want to do everything in your power to stay hydrated.
Drinking a lot of water also helps cut back on food cravings. It keeps your stomach from getting to a point where it feels empty, helping you avoid tempting snacks you’ll later regret.
At the end of the day, working out and eating healthily isn’t always enough to get the results you want. In that case, don’t be afraid to turn to bodybuilding supplements.
Today, you can buy everything from multivitamins to peptides for bodybuilding. Just make sure to do your research beforehand to ensure that you’re buying something legitimate that will give you the results you want.
At the very least, look into adding protein shakes into your diet. This will give you more protein along with other nutrients your body needs.
Whether you’re looking to transform your body or gain a bit of muscle, make sure to approach dieting the right way. When paired with a solid workout routine, nutrition can help you see results in no time.
Use this guide and the tips mentioned to help create the ultimate bodybuilding diet. Remember to listen to your body—it knows how to balance between your needs and wants!
Are you looking for more bodybuilding tips? If you are, don’t forget to check out the rest of our site for all things health and fitness.
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