The greatest performance diets may seem complicated and fancy, but they are all built on a foundation of basic principles and simple foods. Eat the right ones, and your body will respond accordingly. If your current regimen doesn’t include the following body-builders, beeline to the grocery store and stock up on them, stat. Bonus: They’re also all pretty delicious.
Improving the musculature is not an easy task and one has to be very careful about the diet. No matter how much you gym or exercise, the natural body building process is nurtured by the appropriate diet.
With so many experts suggesting do many different diet regimens, it’s hard to be stay religious to one particular chart. Taking everything into notice, here are few diet habits that you can incorporate in your life for the best results.
You will notice that over a period of time your natural bodybuilding process has been vastly aided.
Increase your protein intake to 1.5 grams of protein per pound bodyweight. Therefore, if you weigh 200 lbs, you need to eat around 300 grams of protein per day. I have noticed that if I eat more than 40 grams of protein in one sitting I feel lethargic and have issues digesting the food.
Therefore, divide 300 by 40 and that will give you the amount of meals that you need to eat per day. In this example, the 200-lb bodybuilder will need to eat, around 7-8 meals per day spaced out with a minimum of 90 minutes in between meal and a maximum of 3 hours.
Carbohydrates (carbs) are the best source of energy for bodybuilders as they are easily converted into glycogen, the main form of stored energy in the muscles. Don’t eat too much fructose (fruit sugar) containing carbs such as sucrose (table sugar) and HFCS (high-fructose corn syrup) as they more easily get converted into fat, and opt for carbs with a low to mediumglycemic index whenever possible to ensure a gradual release of glucose into the bloodstream. Good sources of carbs are vegetables, fresh fruit, milk, pasta, rice, bread, crisp bread, potatoes, and cereals such as oats, wheat, corn and barley.
Balancing Protein With Fat
Fat is also equally important for the body but balancing fat is very important. Excessive fat can pile up on all the wring areas and make anyone look ugly. Red meat is an excellent source of protein but is equally high in fats. One has to ensure that while eating beef and pork, the fats are excluded.
These hot blooded animals have accumulated fats on certain parts and it’s very easy to distinguish while cooking. Ensure that minimum of oil is used for cooking red meat so that the food is cooked with the oil present in the flesh.
As for dairy products, take yoghurt and milk rather than butter and ghee. Though butter is somehow good for health, ghee is high in fat and doesn’t serve much of the natural body building process. However, avoiding fat completely not a very good idea as functioning of cells need fats.
Carbohydrates are very essential in natural bodybuilding. There are many types of carbohydrates and some work in favor of muscle building and some don’t. Low glycemic carbohydrates are best for the body as the body digests it faster to produce energy. also it has been noticed that the right carbohydrates can actually monitor the sugar level.
However diabetic patients should be very careful about this and always must take advice from medical experts. Common sources of carbohydrates are breads and cereals. Pastas, rice and cereals are other sources of carbs.
Vitamins and Minerals
When you are trying to build the muscles without any supplements, it is essential that the body gets the right balance of nutrients. Without overdoing any on nutrient, the natural supplements must also include vitamins and minerals. This is where the importance of vegetables and fruits lies.
The more of fresh fruits and vegetable you eat, the faster will be the muscle development. This is because the body needs the vitamins for smooth functioning.
Try to retain the nutritional value of the food and do not overcook the vegetables. Lettuce and spinach are very good for inducing the right vitamins. In fruits, cherries, blackberry, mangoes and pears are extremely good for health.
Importance Of Snacking
Earlier the concept of three meals was very popular but currently dietitians around the world suggest snacking.
Instead of having three meals in the entire day, you need to snack in between and take food at regular intervals. Overeating is the prime reason for the accumulation of fat and also is a big hindrance in the process of natural bodybuilding.
Check online to find some healthy snacks recipes and have them in between the meals. You will see a significant reduction in the hunger and your body will react much faster to exercises.
Depending on your schedule and your level of experience training will take from 3 days a week to 6. Each workout session should be limited to no more than 60 minutes of intense weight training. More time in the gym and your testosterone levels will suffer.
Check The Food During Exercise Regime
Planning to build muscles won’t just come from diet; you have to pay equal attention to the exercise. Whatever you eat, drink before, during and after the exercise will determine how effective the natural bodybuilding process is going to be.
To have the best results, avoid all heavy meals before and after one hour of the exercise regimen. During the entire exercise process, stick to water or fresh juices. Ensure that you do exercise at least thrice in a week and stay loyal to the strength training regimen.