The Best Bodybuilding Diet plan for Muscle Building

By : 04-Apr-2017
diet plan for body and muscle building

The whole lot of efforts in and out of the gym is required for the fitness freaks for muscle building and this strict regime is even followed by film actors to achieve in stipulated time. There should be the proper diet plan for bodybuilders and fitness enthusiasts to reach the goal of muscle building.

Here are a few steps that you should follow

1. Protein Consumption

Most people believe that high-protein diets are predominately dangerous to kidneys and many parts of the body. A study conducted to find the facts of protein intake and functioning of the kidney. Finally, they reports say that there is no sign of harm in renal function upon consuming more than 2.0 grams of protein per kg of bodyweight.  Another research also said that no link is made between high protein diets and heart diseases.  Finally, it has been concluded that there will be any adverse health risks by high-protein diet for athletes and bodybuilders. A proper diet plan is required for bodybuilding. 

2. Carbs Consumption

You might have bewildered how many carbs one should really have to build muscles. Well, it is easy to determine. The fact is that I gram of carbohydrate will contain four calories. Suppose, if you think you need 3000 calories per day for getting bigger.

According to dieticians, your daily calories intake must be comprised of 40 percent to 50 percent from carbs. In a day, we receive 375 grams of carbs. However, it’s depending on person to person, based on their fitness level and metabolic rate.

3. Fats Consumption

It is not only carbs but also fats that can make you feel full after having a meal. Taking unprocessed fats are seen in nuts olives, and avocados must be highly advised over processed fat and oil products. 10 percent to 20 percent of your total calories come from healthy fats like monounsaturated and polyunsaturated fats that are available in egg yolks and cheese. Of course, you would also find in poultry items. They can be the best diet plan for bodybuilding.

4. Vitamin and Fibre Consumption

Every athlete and bodybuilder get is Vitamin D. It plays a crucial role in strengthening bone and keeps your brain healthy. Besides this, athletes should not ignore Vitamins B, C and E.  fibers are also important in diet plan since fibers give many benefits for fitness freaks – including, decreasing LDL, levels, normalizing blood sugar and terminating constipation and fighting against cancer.  When you follow a sincere diet plan, bodybuilding can be easy.  

5. Pre-Breakfast

Vegetarian: whey protein shakes and one medium size fruit either bananas or grapes. 

The importance of pre-breakfast meal:

When you get up after a sleep of 6 to 8 hours, your body will be the highest level of catabolic state of the day. So, you have to be out of the catabolic zone. The pre-breakfast would help you gain strength.

Breakfast

Vegetarian: Paneer Parantha, Greek Yogurt, and Sprout Salad.

You can also have oatmeal, eggs, milk and nuts.

For your fitness goal, breakfast is very important because it influences on your performance both mentally and physically throughout the day.

Meal/Snacks

Vegetarians: Roasted chickpeas and vegetable salad

You can also have chicken, broccoli, and brown rice.

Taking smaller meals in a day for 4 to 5 times will help to get metabolise those calories efficiently than getting same 2000 calories in 2 meals.

Meals

Vegetarian: One cup brown rice, broccoli (cooked) 

Nonvegetarian: brown rice and fish

It can be counted as a fourth meal in a day, after pre-breakfast, breakfast and lunch. A nutritious lunch can keep off catabolism and give continuous energy to the body. 

Pre-Workout Meal

Vegetarian: whole grain toast and baked sweet potatoes

You can also take protein powder

Importance of a Pre-Workout Meal

As per the studies, before workouts, this meal can improve your performance better as it gives enough source of energy.

Dinner

Vegetarians: White Bean Salad with cheese dressing

Non-vegetarian: Chicken and brown rice.

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