Having a muscular body is everyone's dream body builder. To achieve this, there are various ways that can be done. One of them is to apply a healthy diet to body builder proven to support muscle growth and building.
In the process of building the body's muscles, a person body builder not only requires physical exercise such as lifting weights. body builder It also requires proper and regular diet planning, so that muscles get maximum nutritional intake to develop.
Like This Healthy Eating Pattern for Body Builder
In order to build and maintain a lean and muscular physique, a body builder need to go through two phases, namely the phase bulking which usually lasts for months and phases cutting for 12–26 weeks, depending on individual needs.
Phase bulking aims to build muscle mass, while the phase cutting to maintain muscle mass while eliminating fat in the body. The rules of the right diet and the choice of nutrient-dense foods are very influential in undergoing these two phases.
Here are the eating rules for a body builder:
1. Watch your calorie intake
Daily calorie requirement body builder can vary, depending on your weight and what phase you're going through. In phase bulking, a body builder need to increase caloric intake by 15% of normal caloric requirements.
For example, if his daily calorie requirement is 3,000 kcal, he must increase his calorie intake to 3,450 kcal per day. So, every body builder need to know first how much normal calorie intake is usually needed.
The easy way is to weigh regularly for 3 times a week and record what you eat. If the weight remains the same, the daily calorie count is a normal calorie which means neither losing nor gaining weight.
When switching from phase bulking to phase cutting, a body builder actually needs to reduce calories by 15% of normal calorie needs. That is, if previously he needed 3,000 kcal, in this phase the body builder only needs 2,550 calories per day.
2. Take care of your weight
Although the calorie needs in each phase are very different, the ups and downs of weight must also be maintained. Every week one body builder it is advisable not to lose or gain more than 0.5–1% of the total body weight.
The goal is to ensure that the body does not lose too much muscle mass during this phase cutting or gain too much body fat during phase bulking.
3. Determine the ratio of macronutrients
After body builder determine the number of calories needed, he can determine the ratio of macronutrients, namely protein, carbohydrates, and fat, that he needs each day.
Unlike the difference in calorie requirements between phases bulking and phase cutting, the ratio of the required macronutrients in each phase did not change. The commonly suggested ratios are:
- 30–35% of calories from protein, such as chicken, fish, eggs, and beef
- 55–60% of calories from carbohydrates, such as rice, sweet potatoes, and oats
- 15–20% of calories from fats, such as olive oil, fish oil, and seeds
The recommended meal schedule is actually the same as the usual eating schedule, which is 3 main meals (morning, afternoon, evening) with 2 snacks before lunch and before dinner.
In addition, after 60 minutes of exercise, body builder it is also recommended to consume about 20 grams of high-quality protein to help build muscle.
4. Consumption of recommended foods
A healthy diet is an important part of a body builder. Eating the right foods and in the right amounts can provide the nutrients your muscles need to get bigger and stronger. The food consumed in each phase generally does not differ, because the only difference is the number of calories.
Here are the recommended foods to eat:
- Beef, chicken and fish
- Yogurt, cheese and low fat milk
- Bread, cereal, oatmeal, and rice
- Oranges, apples, bananas, grapes, pears and watermelon
- Potatoes, corn, green beans and cassava
- Broccoli, spinach and tomatoes
- Peanut almonds, walnuts, sunflower seeds and seeds chia
- Peas, kidney beans and pinto beans
- Olive oil
Meanwhile, the foods that need to be limited are:
- Foods high in added sugar, such as candy, cakes, donuts, ice cream, sodas, energy drinks, and alcoholic beverages
- Fried foods, including fried fish, fried chicken, and French fries
In addition to limiting these foods, the body builder It is also advised to avoid certain foods before exercising, such as:
- High-fat foods, such as high-fat meats, foods containing butter, sauces, or heavy cream
- High-fiber foods, such as broccoli or cauliflower
- Carbonated drinks, such as sparkling water or soda
The reason is because the food takes longer to digest. As a result, food can last longer in the stomach and cause discomfort in the stomach when exercising.
Basically, a healthy diet for a body builder is a combination of nutritionally balanced foods in sufficient portions. To get optimal results, always balance nutrition and exercise with adequate rest and if necessary additional supplements.
If necessary, consult a nutritionist to make a proper diet plan, and determine calorie and nutritional needs to build muscle mass according to the target to be achieved.