Tag: protein

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.

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.