Sample Diet Program for Bodybuilding
If you want to build muscle, you should eat a balanced diet and consume the foods your body needs and exercise regularly.
Exercises by people who want to improve their body have a big role in their body development. However, if they do not pay attention to their diet, they will not be able to reach their goals fully. Nutrition is as important as the exercises. If a person is fed unidirectionally or does not meet the needs of his body, his muscles cannot develop sufficiently, his body's amino acid balance is impaired, fatigue increases, post-workout healing and general health deteriorate.
If you have entered the bodybuilding process and started endurance exercises, you should follow the most appropriate nutrition program to increase your lean muscle mass. You will need more energy than ever for endurance exercises. If you eat the right amount of the right foods, you can provide what your body needs.
Too much food certainly doesn't make your job easier, and if you can't keep the balance, you can move away from your goals every day. If you are going to follow a nutrition program with a bodybuilding goal, you should eat a metered amount every 3-4 hours, so that you can deliver the fuel your body needs in a timely manner and keep your metabolism running. When you adopt this diet, you can increase protein synthesis, feed your muscles and burn fat.
Your diet must contain protein. But you should also remember trace amounts of healthy fats and slowly digested carbohydrates.
You should consume 1-1.5 grams of protein per kilogram. Lean meat, fish, organic chicken, turkey, eggs, yogurt and cheese can consume your daily protein needs.
Carbohydrate consumption should not be missed. You should consume between 150-250 grams of healthy carbohydrates per day. Fresh potatoes, brown rice, whole wheat pasta, kinoa, beans, oats, such as carbohydrate-containing foods must be included in your nutrition program. These slowly digested foods provide the energy you need, keep them full, and support muscle growth.
You should not neglect healthy fat consumption as much as protein and carbohydrates. Oils such as pure olive oil, avocado, omega 3; calories you have taken to convert energy.
You should also make sure that you consume enough fruits and vegetables. Fibrous foods that keep your digestive system healthy will also prevent your hunger crises.
And water… When you do sports, you should increase your water consumption. Water that makes it easier to remove toxins from your body through sweat will also improve your kidney health.
If you want to build muscle, you should eat a balanced diet and consume the foods your body needs and exercise regularly. Breakfast should not be neglected; You should avoid sugar.
Sample Diet Program for Bodybuilding Sample Diet Program
Breakfast
2 or 3 eggs to meet protein needs
Low fat cheese
Milk and oats
1 teaspoon of honey or home made peanut butter
2-3 pieces of walnut, almond or hazelnut
Breakfast is the most important meal of the day. Therefore, foods containing both protein, fat and carbohydrates should be included in this meal.
Snacks
2-3 hours after breakfast, 1 fruit which is a source of natural sugar and fiber should be consumed.
Lunch
Lunch should be eaten 2-3 hours after a snack.
Grilled meat or chicken,
Low fat, lemon salad with plenty of greens
1 plate of uncooked pasta or bulgur pilaf,
1 bowl of yogurt
Snacks
After lunch, healthy snacks can be consumed to keep metabolism up and running. Hazelnuts, walnuts and raw almonds are among the most recommended foods.
Dinner
Foods that need to be consumed for dinner are just like lunch. Grilled meat, salad and 1 plate of bulgur pilaf or pasta will give the body the energy it needs.
This nutritional program is written for your opinion only. It is important for everyone to create their own nutrition program. If the nutrition program is prepared by the experts in line with the needs of the people and the work program, people can reach their goals quickly. The experts at Sakarya Gymnasiums help you with your nutrition and exercise program and contribute to your changes.
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