Learn How to Build Muscle

Body Building Diet and Proper Protein Intake

The diet of a bodybuilder has an extreme impact of their performance and results. In fact, most professional and amateur bodybuilders attribute their success to what they do in the kitchen.

If you want to build a lean, ripped muscles, you need to fuel your body and workouts with quality macronutrients, vitamins, and minerals with a good bodybuilding diet.

This article will explain the different types of macronutrients, why they are important, and give you a few examples of foods you should be eating for proper protein intake.

Macronutrients come in three different forms: carbohydrates, fats, and protein. You need all three to keep your body healthy and build muscle. Typically, a healthy diet will be made up of about 40% carbohydrates, %40 protein, and %20 healthy fats. These numbers will different depending on your results and how much time you have till competition.

For example, a bodybuilder who is a week away from a show will usually drop the percentage of carbohydrates in their diet to get a more lean look. When building your diet plan keep these percentages in mind, but always go with what works for your body.

Carbohydrates have been getting a bad rap these past few decades. Blamed for the increasing obesity epidemic, they have been cut out of most people’s diets. Unfortunately, what people don’t realize is that carbohydrates are one of the main sources of energy for our bodies.

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Besides fat, it is what our body turns to first when it needs fuel. Carbohydrates are bad when they have been over processed or contain too many added sugars. When looking for healthy carbohydrates, choose things like: whole grain bread and pasta, quinoa, brown rice, sweet potatoes, and oatmeal.

Most people think fats are bad, and they’re right - partly. Trans fats and saturated fats are the ones you need to look out for. Unsaturated fats, on the other hand, are needed to live. There are two types of unsaturated fats: monounsaturated and polyunsaturated. Monounsaturated helps lower bad cholesterol while also increasing good cholesterol.

Polyunsaturated fats reduce overall cholesterol and are a great source of omega-3, which lowers blood pressure, fights inflammation and protect the brain and nervous system. As you can see, fats are essential for active individuals like bodybuilders and should be consumed in healthy amounts. Choose olive oil, nuts, fish, flax seed oil, and peanut butter.

Protein intake is a major focus in the bodybuilding world because it contains amino acids - the building blocks of muscle. Getting adequate protein will keep you full longer and build muscle. It is recommended that active individuals, especially bodybuilders, get at least 1 gram of protein per pound of lean muscle - if not more. Chicken, lean beef, greek yogurt, fish, milk, eggs, beans, and soy are all great sources of protein.

By eating the right amount of macronutrients you will be supplying your body with the energy, vitamins and minerals it needs to perform. If you’re having trouble keep track of your macronutrients or calories, consider a calories tracking website. These handy websites will often tell you how much protein, carbohydrates, and fat you’re getting every day.

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