It is very important to develop the body and know how to make the body. You want to develop your body, but you may not know what to do or what to eat, what changes you need to make in your life. If you want to have a muscular body, you can improve your body faster by first consuming bodybuilding nutrition even after getting regular sports habit. The food you eat is as important to your body as sports and it covers a large part of the muscle formation. Fitness foods are not a lot of chips, fries, pastries, coke, chocolates etc. that take up much space in our daily lives. If so, many people would have a muscular body right now. These foods are fat deposits in your body, nothing else.
Fitness foods are completely healthy, contain more protein, and consist of carbohydrates, fats, vitamins and minerals as needed. You need to consume a lot of protein to have a muscular look in your body and to strengthen your muscles. Protein will make your muscles stronger and look even bigger. However, carbohydrates and other nutrients should not be ignored and consumed as much as your body needs. You can organize yourself by getting information about the fitness foods and what you can consume to improve your body in a healthy way. You can not apply a wrong diet on this score and you can quickly see the progress of your muscles.
- 1 My fit foods
- 2 Bodybuilding nutrition
My fit foods
When it comes to my fit foods, the first food that comes to mind can be eggs. This is true. Egg is a great source of protein. A medium-sized egg also contains approximately 7 grams of protein. The egg, gives A, E, D vitamins to our body to provide the energy we need before exercise. The egg, which occupies a large area in muscle building, can lead to cholesterol when consumed excess. You must obtain the necessary information from those who are absolutely knowledgeable for this.
Another food called my fit food is fish. Salmon, tuna fish and cold marine fish are protein rich fish. The fish plays a major role in the strengthening of the muscles thanks to the Omega-3 fatty acids it gives to our bodies. 100 grams of salmon contains approximately 25 grams of protein and vitamin D.
The chicken we consume in our daily life is also among the fit meals. The chicken, which balances protein and fat intake in the body and is rich in protein, is a necessary food for muscles. Except for frying in oil, different types of cooking (boiling is recommended) can be consumed every other day. 100 grams contains approximately 30 grams of protein and only 4 grams of fat. At this point, you are not consuming too much oil when protein intake is taking place in a healthy way.
Another source of nutrients that is rich in protein and consumed among fitness food is soy. Soy, which we rarely use in our daily life, is a rich herbal source of protein. You can consume the soybeans with meats. Protein-rich red meat is consumed without oil, it will have a wonderful effect on your body.
In the list of fitness foods, 100 grams of fat-free beef that we have seen frequently has 27 grams of protein, 11 grams of fat and gives approximately 200 calories. In beef, there are vitamins of B12, zinc and iron, which are important for muscles. When fitness foods are consumed regularly and healthily alongside regular sports, your muscles will be stronger and you will have the look you want.
We will talk about which bodybuilding meals need to be eaten in regularly bodybuilding nutrition. As regards bodybuilding nutrition, people have become more conscious of the importance of healthy life today. People stay away from the health threats that affect the quality of life negatively. People who pay attention to the fat ratios of foods consume calorie intake very seriously and take positive steps to gain healthy eating habits by benefiting from scientific data. Nutrition is important in every sport as well as fitness. People who are subject to a certain training program, unfortunately, cannot achieve fruitful results if they do not combine it with proper nutrition.
There are many different approaches to bodybuilding nutrition. The basic approach is to take the right amount of nutrients and the right amount of nutrients that are necessary for the development of muscles in the body. For example, muscles need plenty of protein after training. Failure to meet the protein requirement will cause the muscles to weaken. The nutritional needs of the bodybuilding should be considered, and it should be determined when and how much nutrients are needed. Bodybuilding is not without schedule. There are some tricky points to prepare a good program. In this issue, which experts and scientists have contributed, we can sort out the important points that you need to pay attention to;
- Body weight,
- Foods to be taken before and after training,
- Foods that are unfavorable to consume,
- Foods that will not be a problem for consumption,
- Abundant water consumption,
- Nutrition values of foods and drinks,
- Number of meals and hunger.
Bodybuilding Nutrition Tips
The most important element that determines the amount of foods and calories you need to get during the day is body weight. People involved in the bodybuilding nutrition program, especially beginners, should pay attention to the amount of protein intake. It is important to take 2.5 to 3 grams of protein, corresponding to each kilogram of body weight. Another item that will support muscle building is the amount of calories. Again, it is advisable to take an average of 40 calories per kilogram of body weight. The point to note about calorie intake is that it will be supplied from various foods. 25-30% of the calories to be taken should be adjusted for proteins, 40-60% for carbohydrates and 10-35% for oils.
Nutrients to be taken before and after training
Bodybuilding is a pretty tiring spud. To have enough energy, it is advisable to take protein powder mixed with fruit juice or milk, known as energizer, before and during workout. After the training, drinking plenty of water to fulfill the body’s loss of water and food rich in protein, such as chicken, fish, milk and eggs, will be incredibly effective in muscle building.
It is necessary to avoid foods that adversely affect the bodybuilding nutrition program. Consumption of alcohol and cigarettes, carbonated beverages, salt and sugar consumption are known as nutrients that will negatively affect muscle production.
Nutrients that will not constitute a problem
The consumption of herbal foods has no negative effect on the training program. Plenty of salad consumption, vegetable dishes are examples of these.
Abundant Water Consumption
Bodybuilding causes you to spend a lot of energy and therefore your body to lose water. Therefore, it is necessary to pay attention to water consumption during and after training.
Nutritional Values of Food and Drinks
The most important rule of a bodybuilding nutrition program to be done consciously is to know the nutritional values of consumed foods. It should be taken into consideration that foods such as pasta, rice, bread are suitable for animal foods for protein and carbohydrates.
Number of Meals and Hunger
Increasing the number of meals for bodybuilding nutrition will be beneficial as it is in diet programs. Taking too much calorie intake per day will prevent hunger and prevent your loss of muscle. Healthy eating is a much more valuable concept than the training program. Conscious nutrition is the most important factor that will increase your productivity from bodybuilding.