Bodybuilding Basics – Eating for Strength and Muscle Gains
Eating right is an important element of bodybuilding success, especially if you’re a beginning athlete. Sound nutrition will help you maintain a steady level of energy and ensure you can complete each and every workout session; the only way you’ll be able to build muscle and strength in the long-term is by eating enough calories throughout the day and getting enough rest. Eating the wrong foods at the wrong time can set you up for disaster, and severely limit your performance and muscle gains.
According to Catherine Ratzin Jackson, author of the book “Nutrition for the Recreational Athlete”, the eating habits of bodybuilders aren’t always based on sound nutritional advice. She explains that many bodybuilders base their diet strategies on tips they’ve read in bodybuilding magazines or from -experts’ at nutrition stores. Unfortunately, much of this advice is usually one-sided and does not provide the complete picture of the essentials of calorie intake, protein requirements and specific types of food to eat for weight loss. If you’re just getting started with bodybuilding, here are some essential rules of nutrition used by professional bodybuilders:
1. Do not rush your weight loss. Rushing your weight loss will make it more difficult for you to achieve your desired strength and muscle gain as lean body tissues also disintegrate during rapid weight loss. This type of weight loss is most likely the result of a low-calorie diet, which often leads to electrolyte imbalances. A low-fat and high-protein diet can be detrimental to your health and in your ability to be in your ideal body weight.
2. Always calculate your protein requirements. Muscles need protein to build up strength and mass. Just make sure that you are getting the right amount of it. Too much or too little of this nutrient will not produce your desired results. Different people need to take different amounts of protein as measured by their Recommended Dietary Allowance (RDA). The RDA of protein for sedentary individuals is 0.8g/kg per day. While for athletes, the RDA is set at 1.0-1.5 g/kg. Make it a habit now to check the nutritional labels of each food you eat to keep track of your protein consumption.
3. Quality counts. Eating quality food – wholesome, unprocessed food – as often as possible is an important part of your bodybuilding program. Eating nutrient-rich foods from plant and animal sources will help you achieve your goals faster; avoid counting solely on meal replacements and supplements that leave you feeling hungry and are not metabolized as efficiently as real food.
4. Exercise caution in taking supplements. It is now widely acceptable to use supplements for performance enhancement. Supplements are a great help to any athlete but they do cause some negative side effects, especially if abused. Supplements are designed to be added, or supplement, our nutrition program. Supplements are by no means created to replace proper diet and exercise.
5. Watch what you eat before and after a workout. Muscle builds up significantly before and after you exercise. What you eat at this time will surely influence this process either positively or negatively. Always monitor what you eat at this time by keeping a written record.