Starting workouts at the gym requires effort and also health care. One tip for those who are starting a new life in bodybuilding is to bet on food. Investing in nutrition interspersed with exercises and performance in bodybuilding does well for health and improves aesthetic results.
The rule is simple. Starting from the cliché " you are what you eat ", a follow-up of a nutrition professional is also a good outlet for those who are seeking to know about what to eat while undergoing training in bodybuilding. Also, having a personalized diet further increases the chances of getting a good result.
Still, there are some basic rules for how to start looking for the right foods for good nutrition before, during and after your workouts at the gym. Check out 7 tips that will help the beginner in bodybuilding look for a way to get better results at the gym :
1 - Value the proteins in the diet
A rich diet with the best proteins helps in recovery of the athlete after the workouts. According to experts, nutrients are responsible for muscle recovery.That is, the food group is a tip for those who seek to increase muscle mass (hypertrophy ).
It is indicated to consume between 1.3 and 2 g per kilos of body weight, that is, the number of kilos should be half the number of grams ingested. An athlete weighing 80 kg should ingest 160 g of protein daily (if calculated 2 g per kg). Moderate consumption should also be prioritized, as each gram of protein is equivalent to 4 calls.
The indicated proteins are eggs, milk, chicken breast and lean red meats (provided they are eaten in moderation). According to experts, meats are the best sources of protein, especially the lean type (chicken or fish).
Experts on the subject explain that chicken, beef, or even turkey meats contain all the amino acids the human body needs to recover from a heavy workout.Therefore, it is appropriate for the students of the academy to consume at least one type of animal meat at each meal.
The meat red, as mentioned, is good to eat, but have the fact that fat impairs the body performance. So, enjoy more lean meats. One request is to prefer fish, high in protein and light as salmon and tuna.
The eggs are also excellent sources of protein. The food has a dual function: healthy fat (gems) and low-calorie (clear) protein. The milk (preferably skim) also has good sources of protein, in addition to nutrients such as calcium (which is good for the bones).
2 - Attention to carbohydrates
Like proteins, carbohydrates are indicated for muscle recovery, especially for days of intense workouts. In addition, the food group helps to ensure more energy for the body. But nutrients are not always indicated for the diet, as this depends on the purpose of the diet and what type of carbohydrate the athlete eats.
An example of a carbohydrate that should be avoided is the simple type. According to experts, the food group has the smallest molecular chemical structure and so is absorbed quickly by the body, increasing the stock of sugar in the body and hampering body performance. Among the foods that are part of the classification are honey, corn syrup, sugars, among others.
Since complex carbohydrates are formed by higher sugar chains, after all the molecular structure of these foods is larger and more complex. They are foods absorbed slowly by the body and thus gradually increase blood glucose, more slowly than simple carbohydrates. The food sources of carbohydrate complex of low GI (glycemic index) are rice and bread, sweet potatoes, lentils, and fibers. If you would like to see more low GI foods to include in your diet, you can view our glycemic index table of carbohydrates and also our article on the best foods for gain muscle mass - Carbohydrates.
According to professionals, the idea is to ingest from 2 g per kilo (in the same scheme as proteins ), or, for a more intense workout, the intake of 4 g for each kilo. That is, a student who is 80 kg should ingest 240 g daily of complex carbohydrates.
An example of a carbohydrate that should be avoided is the simple type. According to experts, the food group has the smallest molecular chemical structure and so is absorbed quickly by the body, increasing the stock of sugar in the body and hampering body performance. Among the foods that are part of the classification are honey, corn syrup, sugars, among others.
Since complex carbohydrates are formed by higher sugar chains, after all the molecular structure of these foods is larger and more complex. They are foods absorbed slowly by the body and thus gradually increase blood glucose, more slowly than simple carbohydrates. The food sources of carbohydrate complex of low GI (glycemic index) are rice and bread, sweet potatoes, lentils, and fibers. If you would like to see more low GI foods to include in your diet, you can view our glycemic index table of carbohydrates and also our article on the best foods for gain muscle mass - Carbohydrates.
According to professionals, the idea is to ingest from 2 g per kilo (in the same scheme as proteins ), or, for a more intense workout, the intake of 4 g for each kilo. That is, a student who is 80 kg should ingest 240 g daily of complex carbohydrates.
3 - Fat also helps to get in shape
Of course, not all fat is good for the body. The saturated ones hamper the performance of the athlete in the training, besides doing harm to the heart, as well as those of the type trans that should be avoided, not to cause the same complications for the body and health.
The unsaturated fats, when ingested moderately, can help in the performance of the training. They are foods that release anabolic hormones (like testosterone) and facilitate the performance of the functioning of the human body. Experts indicate consuming up to 30% of the diet in unsaturated fat.
Some examples of foods high in unsaturated fats are avocado, nuts, and fish like tuna and salmon. Avoid frying, sauces, canned, apparent fats from the meat, chicken skin. Also, try not to consume pure sugar and replace it with sweeteners (stevia is the most recommended). Eliminating soft drinks also helps in the performance of the exercises and results in the balance.
4 - Water is key to good performance in the gym
According to experts, more than 70% of the body and muscles are made up of water. The liquid moisturizes the body and also helps to replenish energies of day drawn from training.
Water also plays a key role in sending away toxins from the body (the famous "cleansing the body"). The liquid also helps in the digestion and synthesis of protein in the body and speeds up the metabolism. That is, the drink helps to lose weight!
The idea is to take at least two liters of water per day. In addition to water, it also varies with the intake of moisturizing drinks like green tea which in addition to antioxidant is diuretic, helps in combating anxiety, improves skin and is anti-aging.
Another tip is the juices made with the fruit itself, whole juices or with the frozen pulp.
5 - Eat several times a day, if possible, but it is not a rule!
Eating always strengthens the micro and macronutrients, favoring muscle growth.Ingesting proteins, carbohydrates, and other nutrients in various meals, for example, leaves the body in an anabolic state for longer.
The frequency of the menu will vary with each diet but ranges from five to six meals a day, divided into small portions. To disguise hunger, it is also advisable to bet on grains such as flaxseed, amaranth, quinoa, chia, or millet. Another tip is to bet on the fibers found in fruits and vegetables that help in the production of energy and help in body resistance.
Now pay attention! It is not necessarily mandatory to eat every 3 hours. Even because there are not enough studies to prove that this strategy works, both in muscle mass gain and in weight loss. Alias, what exists are studies showing that this strategy does not work, as in the study cited at the end of the article.
The recommendation to split into more meals would be to achieve the daily nutritional goal of macro and micronutrients, for those who have difficulty making large meals. But if you do for example 3 or 4 meals a day, and manages to hit the goal of intake required for your individuality, great. It's not because you make fewer meals, it will not get results!
6 - Bet on vitamins C, E and omega 3
The Vitamin C helps fight free radicals formed after training as well as being an excellent antioxidant. Bet on orange juice, cherry, Kiwi, lemon, among other rich in vitamin C.
The vitamin E helps to prolong the life of red blood cells and thus helps to carry more oxygen to the muscles. That is, the vitamin is excellent for those who seek better muscular development. Bet food: vegetable oils such as sunflower, palm, corn, soy, and olive. Other foods rich in vitamin E include nuts, quiuí, and wheat germ.
The Omega 3 also helps in the exercises. The better blood flow keeps the c orphaned thus takes more oxygen to the muscles, increasing strength and decreasing the risk of diseases such as atherosclerosis, cholesterol or heart attack.
Suitable for energy recovery, omega 3 can be found in Brazil nuts, walnuts, macadamia nuts, hazelnuts, egg hips, fish (salmon, tilapia, sardines), crushed golden linseed, extra virgin olive oil, white sesame it's black.
7 - Ingest supplements in moderation
The supplements, as the name suggests, are to meet dietary deficiencies and to assist performance in the results in the gym. The supplement is not food and should not replace your meals.
Before even betting all the chips in the supplements, remember that the good result is guaranteed in the union between gym, rest, nutrition and supplements only when really necessary. The use of supplements should be well planned by a nutritionist, watered down to arduous days of training that will only be achieved, after much time of dedication.
One of the supplements indicated by experts in the subject is Whey Protein, which can be ingested once a day in the absence of training. On training days it is recommended to use two doses a day. The amount is equivalent to 80 g of protein in the body, enough to accelerate muscle growth. In this article on Whey Protein, you can learn more about how to take effects beyond the benefits of Whey Protein.
The Beta-Alanine is an amino acid that aids in strength and athletic endurance.According to scholars, the supplement also helps in muscle growth. The indicated is to ingest of 1 to 2 g before and after the exercises.
Already Glutamine, which is also an amino acid, it has immunological properties, aid in muscle growth and assists in the metabolic rate of the body. Experts recommend using 5-10 g of the supplement before bedtime.
The Creatine can help in accelerating the recovery after exercise. The s uplementohelps decrease pain caused by heavy exercise and help in muscle strength.Experts report the intake of 3 to 5 grams of Creatine before and after bodybuilding. In this article, we talk about how to take creatine.
The multivitamins are for everyday use at breakfast and dinner. They are aids to the burning of body fat. The Arginine, in turn, helps the best blood flow to convert to nitric oxide (veins become more apparent).
In addition to those already mentioned, the training can be balanced with Tyrosine( fat burning ), ZMA (changes the level of anabolic hormones ), BCCA'S (aid in muscle growth, Glucosamine, and Chondroitin ( prevents injuries ).
The nutritional tips discussed here are the qualitative part of a diet. The quantitative part must be defined by a nutritionist according to their goals and individuality. Hugs and Good Workouts!
The supplements, as the name suggests, are to meet dietary deficiencies and to assist performance in the results in the gym. The supplement is not food and should not replace your meals.
Before even betting all the chips in the supplements, remember that the good result is guaranteed in the union between gym, rest, nutrition and supplements only when really necessary. The use of supplements should be well planned by a nutritionist, watered down to arduous days of training that will only be achieved, after much time of dedication.
One of the supplements indicated by experts in the subject is Whey Protein, which can be ingested once a day in the absence of training. On training days it is recommended to use two doses a day. The amount is equivalent to 80 g of protein in the body, enough to accelerate muscle growth. In this article on Whey Protein, you can learn more about how to take effects beyond the benefits of Whey Protein.
The Beta-Alanine is an amino acid that aids in strength and athletic endurance.According to scholars, the supplement also helps in muscle growth. The indicated is to ingest of 1 to 2 g before and after the exercises.
Already Glutamine, which is also an amino acid, it has immunological properties, aid in muscle growth and assists in the metabolic rate of the body. Experts recommend using 5-10 g of the supplement before bedtime.
The Creatine can help in accelerating the recovery after exercise. The s uplementohelps decrease pain caused by heavy exercise and help in muscle strength.Experts report the intake of 3 to 5 grams of Creatine before and after bodybuilding. In this article, we talk about how to take creatine.
The multivitamins are for everyday use at breakfast and dinner. They are aids to the burning of body fat. The Arginine, in turn, helps the best blood flow to convert to nitric oxide (veins become more apparent).
In addition to those already mentioned, the training can be balanced with Tyrosine( fat burning ), ZMA (changes the level of anabolic hormones ), BCCA'S (aid in muscle growth, Glucosamine, and Chondroitin ( prevents injuries ).
The nutritional tips discussed here are the qualitative part of a diet. The quantitative part must be defined by a nutritionist according to their goals and individuality. Hugs and Good Workouts!
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