Best Nutrition Program for Bodybuilders
We are here with an article that will be useful for those who are new to sports. If you want to get the reward of the exercises done, it is recommended to follow a regular sports program and nutrition list. You need a strict diet program to burn the fat in your body and turn it into muscle. If you want to make a visible change in your body recently, you should review your exercise and nutrition program as soon as possible.
People who will apply a nutrition program for bodybuilding should eat a protein-based diet. The body should keep its resistance high by staying away from harmful foods. If the right food is taken at the right time, body muscle mass will increase. At the same time, people who reduce the fat ratio and increase the muscle ratio will feel more fit.
You should read this article, which contains useful information for those who say how bodybuilding and nutrition should be, as soon as possible. Many of the nutrition tips that strengthen the body without tiring are included in these lines.
Best Nutrition Program for Bodybuilders
1) Take Protein At The Right Time
- The natural bodybuilding nutrition program is shaped by strong proteins. The best way to increase muscle ratio is to take protein at the right time.
- You should have meat, eggs, and dairy products before or sometime after training. This interval should not exceed 2 hours.
- You can see the effect of the exercises done after a good breakfast on your body.
- Since 1 gram of protein provides 4 kcal of energy, every protein you take is very important for you.
2) Avoid Foods That Tired Your Body
- During the period of muscle repair and production, you should stay away from harmful foods as much as possible.
- Fast food foods, convenience foods, sugary foods, and acidic beverages prevent muscle formation.
- Since sugary and ready-to-eat foods that tire your body will cause weight gain, they prevent the increase of muscle mass.
3) Take Moderate Carbs
- The body benefits from protein and carbohydrates while increasing muscle mass. Therefore, moderate carbohydrate intake is recommended.
- It is recommended to pay attention to the order of meals while taking healthy carbohydrates.
- Carbohydrates such as oats, bulgur, quinoa, boiled rice, and whole-grain products should be on the list of bodybuilding nutrition programs for the weak.
4) Get Calories Based on Your Body Build
- Calorie calculation is very important in the list of home bodybuilding nutrition programs.
- People need to reach a certain weight for muscle repair and production. If you have a very weak body; It is recommended that you gain weight first.
- When you have a calorie surplus, protein, fat, and carbs come together to gain enough weight to build muscle.
- In sports nutrition, the portion of boiled eggs is slightly increased for calorie intake.
- The portion of boiled chicken, which is one of the protein sources, is also determined according to the weight of the person.
5) Consume Fat Burning Foods
- In the list of bodybuilding daily nutrition programs, first of all, foods that burn fat should be consumed.
- When fat is burned in the body, muscle production begins and an increase in muscle mass is observed after regular exercise.
- If you have a lot of weight and are going to make a diet to burn fat, you should add vitamin C supplements such as pineapple, lemon, orange, and lemon to your nutrition list.
- You should not dehydrate your body by drinking plenty of water during the day. Snacks and main meals should be made to burn fat. Plenty of water should be drunk.
- When fat burning reaches a certain level, effective results are obtained in bodybuilding thanks to muscle-building nutrients.
Monday
- Breakfast: Oatmeal, milk, assorted vegetables, grilled chicken
- Lunch: Meatballs, various vegetables, walnuts
- Dinner: Omelet, bulgur pilaf, various vegetables
Tuesday
- Breakfast: Eggs, oatmeal, assorted vegetables
- Lunch: Grilled chicken, milk, almonds
- Dinner: Pasta, grilled steak, assorted vegetables
Wednesday
- Breakfast: Sweet potatoes, apples, cheese
- Lunch: Grilled salmon, various vegetables
- Dinner: Steak, assorted vegetables
Thursday
- Breakfast: Vegetable omelet, milk
- Lunch: Karnıyarık, bulgur pilaf
- Dinner: Sauteed meat, pasta, 1 orange
Friday
- Breakfast: Salad with olive oil, cheese, oats
- Lunch: Grilled chicken, bulgur pilaf
- Evening: Dark chocolate, grilled meatballs, various vegetables
Saturday
- Breakfast: Omelet, milk
- Lunch: Chicken salad, rice
- Dinner: Meatballs with vegetables, salad with olive oil
market
- Breakfast: Eggs with cheese, salad with olive oil
- Lunch: Grilled salmon, various vegetables, milk
- Dinner: Pasta with minced meat, fruit, grilled chicken
