Diet is the cornerstone of any bodybuilding program. You may spend all your time training, but if you don’t put your diet in order realizing pure, unadulterated muscles will be a pipe dream for you. The body depends heavily on nutrients supplied by foods and supplements that you eat to create a favorable environment for massive gains. The right diet coupled with the right workout program can help you gain muscle quickly and shed off excess weight. Read on to know how to eat like a professional bodybuilder.
1. Consume the Correct Amount of Protein
The diet of any serious bodybuilder should have a high amount of protein. Growing muscles at a fast rate require a lot of it, but any additional protein past the recommended amount is just calories, and thus less reliable than carbs. For most individuals, about 0.8 grams of protein for each kilogram of total body weight a day is sufficient. However, bodybuilders should consume from 1.2 to 1.7 grams of protein for each kilogram of total body weight.
You can calculate your weight in kilograms by dividing your weight in pounds by 2.2. For instance, if you divide 180 pounds by 2.2, you will get 82 kilograms. To calculate the range for grams of protein you should consume daily, multiply your bodyweight in kilograms by 1.2 as well as by 1.7. For instance, 82 x 1.2 = 98 and 82 x 1.7 = 139, meaning you should consume from 98 to 139 grams of protein each day. If you are having trouble calculating your daily estimate for grams of protein, the services of a freelance personal trainer Singapore will come in handy.
Some good examples of high protein foods include top round steak, chicken breast, salmon, and pork tenderloin. If you are a vegetarian, incorporate soy, quinoa, mycoprotein, and seitan in your meals. Your breakfast should consist of oatmeal and egg yolks or protein-rich cereal along with a protein shake.
2. Take Nutritious Drinks Between Meals
Taking protein shakes is an excellent strategy for boosting your energy levels in between meals. They help you suppress junk food cravings. Furthermore, digesting and absorbing whey protein is easy and fast.
3. Don’t Skip Meals
Just like skipping workouts, skipping meals will frustrate your efforts to build muscles quickly. Your body continues building mass by leveraging the nutrients available in your meals. Bodybuilders who can’t schedule meals due to any reason should always keep a small cooler containing one or two meals within their reach.
4. Consider a Pre-bedtime Snack like Micellar Casein Protein
Snacking on a micellar casein protein pre-bedtime helps you keep the craving for an unhealthy midnight snack away. The digestion process for this protein is thought to be longer, which allows our slower nighttime metabolism to capitalize on it. An excellent male weight loss program Singapore can help you decide when and how to introduce a pre-bedtime snack in your diet schedule.
5. Drink Plenty of Water
Water makes up around 70 percent of your body. Staying hydrated allows your body to function well. Water speeds up the utilization of the nutrients and supplements that you eat by acting as a medium in the transportation of nutrients to your muscle cells. As far as building a huge physique is involved, you should strive to hydrate yourself as much as you can. Professional bodybuilders drink about 10 liters of water per day.
If your primary goal is to build muscle and attain a toned body, you can’t keep consuming “empty” calories that increase mass at your waistline. You must choose the best foods and supplements carefully and introduce them into your everyday diet. By implementing the above 5 tips, you will make the process of realizing your dream physique stress-free and full of unforgettable experiences.