A healthy and balanced diet plan is essential for building lean mass muscle and burning fat. In fact, healthy diet plan and nutrition is considered to be more than 50% of the essential factors for bodybuilding. Include healthier bodybuilding foods in your diet. The healthier the food, the more nutrients your body gets. Having the right food at the right time and paying attention to your micronutrients and supplements can have a good impact on your results.
Here is a list of diet tips that can work for you:
Monitor the Intake of Calories In your Diet.
When you wish to gain more muscles, you seriously need to increase your calorie consumption. But, do not overdo the intake of calories as it may cause fat storage in your body. The key here is to eat more calories than you burn. The count of calories you need to facilitate your gain muscle goal completely depends on the intensity of effort you put during your training session.
Peanut butter, dark chocolate, nuts and seeds are considered to be good sources of calories. However, you need to have a healthy diet chart to know about your calorie intake sources and keep track of your calorie consumption.
Do not skip your meals
One thing that can seriously drain your efforts for getting a muscular body is the trend of skipping meals. There must have been times when you don’t get the time to take your breakfast and you skip it without a second thought. Well, if you are still doing this, you must know that you are putting yourself away from your goal. Have 5 to 6 meals a day that would amount to 1200 calories. This will increase your body’s metabolism and restrict your body from storing fat. Consider including 40 to 80 grams of carbs and 40 to 60 grams of proteins depending on your body size counts. Other than healthy fats, keep the intake of dietary fat really low (5 to 10 grams per meal).
Pre and Post Workout Meals
When you are into bodybuilding, pre and post workout meals are the most important meals for you. A good pre-workout meal provides the body with the essential fuel to help you go through a power-packed training session. An ideal pre-workout meal should consist of high-quality protein. This helps in the recovery of the exhausted muscles and tissues and reduce post-exercise soreness.
Give priority to proteins
Protein is the most important nutrient of any muscle building diet plan. These are rich in amino acids which can naturally be used as the building blocks for muscle protein. The suggested protein intake on a daily basis is 1 gram per body weight.
Our body doesn’t produce amino acids on its own. This makes it important to include natural sources of protein in our diet. Chicken, eggs, fish and dairy are preferable sources of protein for the body.
Pay attention to your drinks
Your muscle gain diet plan is not just about solid food. Protein shakes are an alternative to get the needed intake of proteins for your diet. A protein shake that contains 20 grams of whey protein is something that you can opt for. Other than this you have the option for smoothies recipes. Besides this, the most important drink in your diet is water. Drink lots of it and make sure that you get lots of it during your workout.
Get the right amount of carb consumption
Carbs are essential nutrients for bodybuilding as they fuel up your body for heavy workouts. Taking 2-3 grams of carbs per pound of body weight is recommendable. Oatmeal, whole grain and fruits are the ideal choices for low carb diets. Baked potato and white bread are fast digesting carbs that are perfect for a post-workout.
Time your meals
Timing your meals and eating the right food at the right time is very important to support mass gain. Breakfast and post workout are the times when your muscles are hungry for nutrition and calories. Make sure to increase your meal sizes at these times. After a long night’s gap your muscles are starved for nutrition and so you need to fulfil the requirement for nutrients at breakfast. After a stressful workout, your muscles need to recover. Ensuring a decent post-workout meal can work for muscle and tissue recovery. Increase the meal size during these two periods for optimum muscle growth and low body fat.
Muscle building supplements
Supplements like protein powders and multivitamins when combined with a balanced diet and regular weight training can really work well. One of the most popular choices for protein supplements is whey protein shake. It is considered to be effective in promoting the growth of muscle mass. It is also used for the production of enzymes, hormones and immune-system components that help in muscle contraction. The best times to take protein supplements are after a training session and before going to bed. To meet the requirements of the other essential minerals of the body, you can take vitamin and mineral supplements.
When you go through an intense weight training session, your muscles and tissues get broken down. Your muscles need proper nutrition and rest to recover. This helps the muscles to grow bigger and stronger. Lack of sleep can slow down growth and recovery of the muscles. Your energy levels drop down and your hormones get affected. Therefore, make sure that you give your body enough rest and sleep.
Diet on Non- Training Day
While you need 18- 20 calories per pound of body weight on workout days, 12- 14 calories per pound is ideal on the rest day. When you are really determined to work for your desired body, changing your diet based on the number of days you work and the number of days you rest can be really simple.
Healthy Diet Plan
|Wakeup Meal/ Pre-Breakfast||1 Medium to large size of fruit with Whey Protein Shake||1 Medium to large size of fruit with Whey Protein Shake|
|Breakfast||Paneer Parantha(3 medium pieces)/Paneer Bhurji + Greek Yogurt/ Low-fat Yogurt + Sprout Salad(1 medium bowl)||Eggs, Oatmeal, Milk and Nuts|
|Mid-Morning Meal/Snacks||Roasted Chickpeas(1 Medium Bowl) + Small size fruit(1 medium size) + mixed vegetables salad||Chicken, Broccoli and Brown Rice|
|Lunch||Mixed bean sabzi, Brown rice(1 medium cup) + Broccoli/Cauliflower(1 cup cooked)||Fish, Brown Rice and Mixed Veggies|
|Mid-Afternoon/Pre-workout Meal||Whole Grain Toast(Spread almond butter or avocado) + Baked sweet potatoes(1 small bowl)||Sweet Potato and Protein Powder|
|Post-Workout Shake||Whey Protein Shake and Dextrose Monohydrate||Whey Protein Shakes and Dextrose Monohydrate|
|Dinner||Avocado and White bean salad with cheese dressing||Chicken Broccoli salad with Flax oil dressing|
|Bedtime Meal||Whey Protein with cottage cheese or Casein Protein + 1/2 spoon peanut butter||Whey Protein with cottage cheese or Casein Protein + 1/2 spoon peanut butter|
Follow this meal plan to gain weight and increase your muscle strength. I hope this article has given you some insight into the kind of nutrients to be included in your diet along with the necessary training program. Feel free to share your views and queries in the comments section.