bodybuilding diet

bodybuilding diet

Bodybuilding increases muscle mass in the body and reduces fat, so diet is an important part of bodybuilding. The following are the most important foods that you should focus on in the main food groups when practicing bodybuilding:

 All kinds of meat:

Like ground beef, venison, chicken breast, salmon, tilapia, and cod.

Dairy products:

 Such as yogurt, cheese, and low-fat milk.

grains:

Such as bread, cereals, nuts, oats, quinoa, popcorn, and rice.

fruits:

 Such as oranges, apples, bananas, grapes, pears, peaches, melons, and berries.

 Starchy vegetables:

Such as potatoes, corn, green peas, green beans, and cassava.

 vegetables:

Such as broccoli, spinach, salad greens, tomatoes, green beans, cucumbers, zucchini, asparagus, peppers, and mushrooms.

 Seeds and nuts:

Such as almonds, walnuts, sunflower seeds, chia seeds, and flax seeds.

 Beans and legumes:

 Such as chickpeas, lentils, kidney beans, and black beans. Oils: such as olive oil, linseed oil, and avocado oil.

Bodybuilding Supplements

 All bodybuilders' calorie and protein needs can be met without taking supplements. But some nutritional supplements may also help you achieve your desired goals. The following are the most important nutritional supplements that can be used by bodybuilders:

Creatine:

 It helps increase muscle mass in the body.

Protein Supplements:

It is only recommended to use it if you do not get enough protein from the diet.

Weight Gainer Supplements:

These are high-calorie products designed to help you consume more calories and protein if you are not getting enough from the diet.

Beta-alanine:

 It is an amino acid that can improve athletic performance and increase muscle mass.

Branched Chain Amino Acids:

They are important for muscle growth.

 Foods to avoid for bodybuilders

Bodybuilding is usually associated with eating large amounts of food to gain muscle, but not all foods eaten will contribute to a healthy weight gain, as foods and foods high in refined carbohydrates should be avoided, and the following are the most important of these foods:

Flavored oats.

 white bread.

Fruit juice.

 Soy protein.

 Meal times for bodybuilding

 It is recommended to schedule meals before starting to exercise, and here are some important tips:

The main meal should be eaten 3-4 hours before the workout.

A small meal can be taken 1-2 hours before exercise.

 Drink fluids, such as: sports drinks, gels, protein drinks, or foods that are not heavy, within an hour of exercising.