Bodybuilding Nutrition Plan

Strict training routine

Bodybuilders know the importance of a strict training routine while preparing for competition. However, successful bodybuilders pay just as much attention to their diet as they do their exercise program. Proper nutrition is vital for achieving lean muscle mass and keeping body fat low. Protein is perhaps the most important part of a bodybuilding diet. The body uses protein to build muscle tissue and also uses it to repair damaged muscle tissues.

Protein also contains important amino acids, essential to muscle growth. To aid in muscle building, bodybuilders must maintain a positive nitrogen balance. Since nitrogen is one of the key elements in protein, it is important to eat enough each day to promote muscle growth and recovery.

Foods such as lean beef, chicken, fish and eggs are excellent sources of protein. Bodybuilders may also increase their protein intake with protein supplements such as whey protein. These supplements are usually in powder form and can be mixed with water or milk.

Protein shake immediately after a workout

Consuming a protein shake immediately after a workout, provides the body with protein to rebuild muscle tissues broken down during exercise and restores glycogen to aid in recovery. In addition to protein, bodybuilders should also strive to eat two or three servings of healthy fat each day. Nuts, coconut oil, peanut oil and olive oil all contain monounsaturated fats key to a healthy metabolism.

When consuming fats, it is important to limit the intake of processed oils and butter as these can raise cholesterol levels to unhealthy limits.

Bodybuilders typically strive to keep fat intake fairly low to achieve a tight, toned look but include small servings of healthy fats each day. Fish oil supplements may also contain Omega-3 fatty acids important to good health, as well.

While carbohydrates have developed a bad reputation, they are essential to the body’s energy requirements. Carbohydrates provide bodybuilders with the energy they need to complete demanding workouts. However, all carbohydrates are not created equal. Foods that are filled with sugar are generally high in carbohydrates and can cause weight gain if eaten frequently.

Bodybuilders should eat 2 to 3 grams of complex carbohydrates for every pound of body weight. Fruits such as apples, oranges and bananas are all good examples of healthy carbohydrates.

Sweet potatoes, brown rice and whole grains are also great choices. Simple carbohydrates such as juices and sugary foods should be limited. Eating healthy carbohydrates before a bodybuilding workout will increase energy and performance. Proper nutrition is vital for achieving a symmetrical, well-toned body. Following these guidelines will increase energy; lower fat stores and encourages the growth of lean muscle tissue.

Bodybuilders should also drink adequate amounts of water before and after workouts to avoid dehydration and fatigue. Keeping a journal of all meals eaten will also help bodybuilders keep track of calories, protein, carbohydrate and fat intake.

Whey Protein Powder for Weight Loss

How to use protein powder for weight loss

Protein supplementation is the most essential supplement to athletes and weightlifters. And has become probably the most widely used supplement on the market as a result. These groups of people work out hard and tear down muscle tissue more than other people and so need to supplement their diet with extra protein to repair it.

In addition to this, there are a number of other reasons for protein supplementation in general:

  • The extra repair helps to generate more lean muscle mass
  • Because protein is thermionic, it can help you to lose fat
  • Protein supplements feature complete proteins, rather than assorted amino acids like some foods
  • Complete proteins are used to make growth hormones
  • Protein supplementing makes your body more anabolism

The most popular variety today is probably whey protein. The reason for its popularity is its complete amino acid profile. featuring a wider range of highly bio available amino acids than other popular sources such as casein.

The high bio availability, rapid digestion, and complete amino acid profile is what has made whey the #1 source for protein supplements, especially as a post workout supplement to take advantage of the anabolism window.

Additionally, there has been recent evidence to support. That supplementation with whey protein may have an antioxidant effect by increasing level of agglutination. As well as many other general health-improving effects.

As with other proteins, there are three basic forms of whey protein:

  • Whey protein concentrate
  • Whey isolate protein
  • Hydrolysed whey protein

The cheapest form on the market is concentrated, because these supplements are only between 25% and 89% protein. As opposed to other forms. The concentrates include significant amounts of fat, lactose, and minerals.

Also, while more expensive ion-exchanged whey protein isolates don’t include some of the elements that lead to health-benefits outside of the gym (like the antioxidant effect). These are all present in the supplement concentrates.

The mid-level form is isolated. These protein supplements are more pure forms of whey protein. Being between 90% and 95% protein. The extra protein itself has advantages. But the main idea behind buying whey protein isolate is to cut out the extra calories, fat, and lactose.

For this reason, people whose bodies don’t respond well to lactose may choose an isolate over a concentrate. Although it still is not totally lactose-free.

Hydrolysed whey protein supplements

There are two forms of isolated protein, ion-exchanged and micro-filtered. Whereas with the ion-exchanged variety. You lose many of the health benefits related to whey protein consumption, with the micro-filtered variety you still get all of the health promoting subtractions.

The most expensive variety of whey, and well worth the extra cost, is hydrolysed. This variety is highly pure like the isolated variety, has no lactose, has the healthy sub fraction elements. And is also broken up into smaller amino acid chains (this is why it’s called pre-digested) so that it’s absorbed much more rapidly.

For these reasons, hydrolysed whey protein supplements are the very best kinds of whey protein supplements that you can buy.

Bodybuilding Protein for Men

Proteins food

Protein is without a doubt the most essential part of your diet for building muscle. The idea is that working out tears muscles, and if you’re getting enough Bodybuilding Protein. hey’ll be built back up bigger and stronger. This is the basic process that lifting weights takes advantage.

If you don’t have enough protein in your normal diet, or if you over-train, the process doesn’t work effectively.  And you tear down more muscle than you’re able to repair. So your muscles get weaker and smaller. People who lead more or less sedentary lifestyles end to incur muscle loss of a pound, and that’s with normal diets. When you work out hard, you tear down muscle a lot more than normal and so not only need a little extra protein to avoid muscle mass loss like other people, but you need a lot extra.

Protein rich foods in your diet

Of course, the equation becomes a lot more complicated than this when you want to maximise gains from your workout rather than simply avoid muscle loss. But the idea is clear. You need to increase your protein intake. You can either do this through including more protein-rich foods in your diet. Or by taking protein supplements. In either case, there are a couple things you need to pay attention to.

Foods vary in terms of what proteins you have and also what amino acids you have. This is important because the more complete. The amino acid profile you’re taking in the better. As you need all of them for your body to produce things like Human Growth Hormone (HGH).

This is part of why many people choose to use supplements instead; it’s much easier to keep track of your amino acid intake and, along with getting enough protein, amino acid profiles are the most important thing to consider about protein. Whether you chose to get your extra protein from food or protein supplements is essentially up to you. But if you can it’s advisable to take supplements. So you can easily control for the amino acid profile and the amount of protein you’re consuming.

Greater protein synthesis

The other thing is that after you work out ends. Your body goes through something called an anabolism window for about an hour. Any protein absorbed during this time has greater protein synthesis and so is much more useful.

It may be possible to consume quicker-digested protein rich foods. like eggs after your workout and take advantage of this window but again supplementation makes it much easier by being in a liquid so that it’s much more quickly digested. What you need to remember is that regardless of how you get it, you’re going to need much more protein in your diet. if you’re lifting weights. On top of this, you want to try and get complete amino acid profiles for maximum benefit.

Also, while you can consume the extra protein any time of day for good results. You may also want to consider ingesting at least some of it immediately following your workout.

What Kind of Protein Shakes is Best for me?

How do protein shakes help you lose weight?

If you really want convenient and high quality post workout supplementation, protein shakes may be the way to go. The number one choice for most people is protein powder. Which they turn into shakes, because when you drink your protein supplement it is absorbed a lot faster.

So a shake is really the way to go regardless, but for greatest convenience buying the shake supplements may be the way to go. Along with the convenience though, comes the greater responsibility of ensuring that you’re getting shakes with high quality ingredients.

This is important all the time. But when you’re buying protein shakes or bars its extra important because companies sometimes work harder to make them taste good than they do to ensure they work.

How much protein do you need if you work out?

Obviously the major thing is protein. Make sure that your shake has a good amount of protein (20+ grams) and that it’s the right kind of protein for your needs. If you’re drinking the shake as a post-workout protein supplement. Make sure that the protein is whey so that it is absorbed quickly so that you get as much nutrients into your body within the anabolism window as possible.

Before Read : What is the best protein supplement to build muscle?

If you’re using it before bed, try to get a casein protein because these will be absorbed over a greater duration and prevent your body from going metabolic while you’re sleeping. If you’re using it as a meal replacement, a combination of a slow and a fast protein may be best.

The other major thing is carbohydrate quality. A lot of people either think the all carbohydrates are good or they’re all bad and should be avoided. Neither of these is right though. Your body does need carbohydrates. This is especially true post-workout for restoring energy, increasing your body’s anabolism response by spiking insulin, and aiding in protein synthesis.

Protein Shakes

However, not all carbohydrates are the same. Some companies load their shakes with high amounts of bad sugars like fructose or sucrose, which are poorly digested unhealthy. Steer clear of those, and look for shakes that have carbohydrates like dextrose or extramarital because they have a higher hypoglycemic index and are much healthier.

Aside from protein and carbohydrate quality. You might look for added bonuses like creating. Shakes can have any number of ingredients in them. Ensuring that your shake has a good amount of the right proteins and carbohydrates is the first step, but if you can find a shake with other solid bodybuilding ingredients that’d be a major win.

Also, make sure that your shake tastes good. The healthiest shake in the world wouldn’t be of any use to you at all if you couldn’t stomach drinking it. For this reason, making a minor sacrifice in the nutritional department to ensure drink ability is fine.

Shakes are always convenient, but you need to make more of an effort to ensure high quality ingredients when buying them. Of course, this is important when looking for any kind of supplement, but it’s especially important for bodybuilders buying protein shakes to build muscle.

What is the best protein supplement to build muscle?

At this point the issue becomes a little more complicated and it’s important to keep a few things in mind regarding what protein(s) you choose for your supplement. There isn’t a single best protein. Most people find that Whey protein supplements are ideal for a post workout supplement.

Whey protein has a very strong amino acid profile; it contains a broad spectrum of different amino acids. But, this doesn’t make it the best protein, and you need to consider your individual situation and goals to help you decide which is best for you.

The primary factors are: diet, time(s) of ingestion, your goals, and how many times you’ll take it. Diet is important because a given protein has a specific amino acid profile.

You may find when looking closely at your diet that you’re particularly weak or strong in various amino acids and then use a protein to give you a better balance. If you’re a vegetarian, you might lean more toward whey because of its complete profile. But if you’re a vegan, you might consider soy or rice proteins.

Best protein supplement

Time of consumption is extremely important, particularly due to the speed at which your body will absorb the protein. To take advantage of the anabolism window post-workout. You’ll want a fast absorbing protein.

However, the major fact affect the speed of absorption is not the kind of protein (whey, casein, etc.) but the form it’s in. The fastest form for a protein to be in is hydrolysed, so you’d want to make sure for a post workout supplement that it’s a hydrolysed whey protein.

If you plan to take your protein at night, to avoid muscle metabolism, you’ll want to find a slower digesting protein. Casein protein is typically the choice people make here because it’s slow digesting and spikes your body’s levels of Seleucid for quite a while.

Your goals with supplementation are also very important. If you’re in a bulking phase. You might consider supplementing protein in the form of a meal replacement shake or a weight gainer. If you’re trying to lose weight while preserving muscle mass. You might consider a protein supplement that’s been combined with creating and more glut amine.

Finally, how often you plan to supplement is of major importance. Due to the factors above and a desire to supplement large amounts of protein some people choose to take supplements multiple times a day.

In this case, you may find it wisest to take multiple different kinds of protein for their different purposes. You might take a hydrolysed whey protein for your post-workout and opt to take a casein protein isolate before bed. When deciding on protein, it’s important that you consider all of these factors so that you can maximise your results.

Total Body Workout Exercises for Men

Body Workout Exercises for Men

Physical fitness in men can be easily achieved with a total body workout.  Full body workout exercises for men target all the major muscle groups and result in a balanced physique and overall health.

Exercise routines for the whole body have the added benefit of burning more fat compared to exercises that focus on one area of the body only.

When done correctly, total body workout exercises can increase strength and endurance significantly.  By incorporating a combination of exercises, you can exercise the muscles in the arms, back, chest, shoulders, legs and abdomen.

Total Body Workout with Free Weights

You can get the fastest results when working out with free weights, but you may need a professional trainer especially if you are new to weight lifting.  Free weights are very effective because they allow you to isolate the muscle that you want to exercise.

By performing a variety of workout exercises for men, you can ensure a total body workout.  Vary the lift angle to target different muscles within a muscle group.  Some of the workout exercises you can do include push-ups, deadlifts, squats, crunches and lunges.

Circuit Training with Fitness Machines

Commercial gyms offer circuit training workout exercises for men.  A circuit training program aims to work each muscle group on a machine designed for that particular group.

Move from one machine to the next in the circuit to exercise the next muscle group.  You can get quick results by working out with fitness machines.

Swimming

You may be surprised to know that swimming is also a good total body workout exercise for men.  Swimming provides a low-impact exercise that works out the whole body, including the arms, shoulders, legs, and abs.

Although it is a gentle type of workout, swimming burns a lot of calories.  You can swim on your days off from the gym.

Benefits of a Full Body Workout

Full body workout exercises for men have many benefits.  By exercising many different muscle groups at one time, you will be spending less time in the gym.

This allows you to have better recovery time.  A total body workout also reduces the risk of over training.

Another benefit of workout exercises for the whole body is that you will reduce the risk of muscle imbalance.  The muscles of your body will develop in perfect symmetry.

A total body workout also leads to better coordination.  Workout exercises for the whole body can also be designed to include a cardiovascular workout.

Practice Correct Form

When doing workout exercises for men, make sure you perform each movement using correct form and technique.  Doing the exercise routine correctly ensures that the targeted muscle is worked out.  It will also reduce the risk of injury.

Find Time to Recover

You will be able to enjoy the full benefits of your workout exercises only if you give your body enough time to rest and recover.  Strenuous workout exercises for men such as weightlifting causes the muscles to tear.

Repairing and building bigger muscles take place while you sleep.  If you want to be fit and strong, you must find the time to rest as well as exercise.