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Bodybuilding Basics – Eating For Strength and Muscle Gains

Eating right is an important element in bodybuilding success, especially if you are a beginner athlete. Good nutrition will help you maintain a stable energy level and ensure you can complete each exercise session; the only way you can build muscle and strength in the long term is to eat enough calories throughout the day and get 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 are not always based on good nutritional advice. He explains that many bodybuilders base their diet strategies on tips they read in bodybuilding magazines or from -experts’ at nutrition stores. Unfortunately, most of this advice is usually biased and does not provide a complete picture of calorie intake requirements, protein requirements and specific types of food to eat for weight loss. If you’re just getting started with bodybuilding, here are some important nutritional rules that professional bodybuilders use:

1. Avoid rapid weight loss. Rapid weight loss can result in loss of lean body tissue and make it very difficult to increase muscle size and strength. Extreme weight loss is often caused by starvation or low-calorie diets, and can result in imbalances of important electrolytes, water and lean body mass. A high-protein, low-fat diet can harm your health and may prevent you from reaching your ideal weight.

2. Use the calculator to determine your protein needs. Protein is essential for building strength, but you won’t be able to achieve any results with your bodybuilding routine if you eat too much or too little protein; The Recommended Dietary Allowance (RDA) of protein is 0.8g/kg per day for inactive individuals, and 1.0-1.5 g/kg for athletes. You need to start reading the nutrition labels of different foods to make sure you are getting enough protein in your diet.

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 reach your goals faster; avoid just counting meal replacements and supplements that make you feel hungry and aren’t metabolized as efficiently as real food.

4. Choose your supplements wisely. Using supplements is a widespread practice among bodybuilders and athletes; taking supplements that give you energy, promote muscle gain or supply you with essential vitamins and minerals can help in some cases, but they can also have bad side effects. Use supplements with caution, and avoid using them as a substitute for a good nutrition program or consistent exercise regimen. Large doses of protein powders and other performance-enhancing supplements can have adverse side effects.

5. Pay attention to the food you eat before and after your exercise session. This is your primetime muscle-building period, so it’s important to keep track of what and when you eat. Keep a food log if necessary so you can be more conscientious about your food choices and get the timing right.

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