When summer is around the corner, everyone wants those perfectly toned abs and triceps to show off so you need to eat the correct bodybuilding diet.
When you are aiming towards a good physique and six pack abs, focus should not be only on intensive workouts the right kind of diet is also important to supply the body with sufficient nutrition required for growth and recovery. To bring the best results of vigorous workout sessions, it is important to take care of the diet with bodybuilding meals.
If you are ready to build new slabs of muscle without adding body fat, follow the below mentioned body building diet.
Simple Bodybuilding Diet
Carbohydrates are the main source of energy for all types of exercises (whether it is aerobic or cardio, or strength training or weight lifting). Carbs keep the blood sugar levels within normal range, and provide a sustained source of energy. Carbs can be further categorized into simple and complex carbs. Simple carbs provide quick fast acting energy; therefore, they are more suitable immediately after workouts.
On the other hand, complex carbs contain more than three sugar molecules, which take time to digest by the body. Therefore, complex carbohydrates provide a sustained source of energy to the body.
Another important element required in the bodybuilding diet is protein. Your muscles are mainly composed on protein and water. Your muscles require adequate consumption of high quality protein that help in building muscle mass and enhance recovery from strenous weight bearing workouts. Rigorous workout routines can cause substantial wear and tear of the muscle fibers. Proteins help in repair and growth of muscles during the recovery period.
Fats are important to maintain a healthy metabolism. However, it is essential that you take the right kind of fat. Saturated fats and trans fats are unhealthy, and increase the risk of heart diseases. On the other hand, mono-unsaturated fats and polyunsaturated fats, when taken in moderate quantities lower the risk of heart diseases, and contribute to overall health. Some of the sources of these good or healthy fats include nuts, olive oil, peanut oil, flaxseeds soybean, sunflower oil etc.
Moderate quantities of healthy fats help in providing energy during the heavy workouts.
Pre and Post workout nutrition bodybuilding diet-
What you eat before and after your workouts has a great impact on the results. Pre and Post workout nutrition decides the effectiveness of the intensive training you are doing, and comprises an important part of the bodybuilding diet. Pre-workout meal is defined as the meal taken ninety minutes prior to your workout session, whereas the Post-workout meal is the food taken ninety minutes after the workout session. This four-hour window is the core period in which you feed the right nutrition to bring out the effectiveness of the body building program.
Let us see what you need to eat before and after your heavy workout session.
Pre-workout nutrition basically provides fuel or energy to perform intense and vigorous exercises. It prepares your body for severities of weight training. If your body does not contain enough glucose to supply fuel, it starts the process of lipolysis (conversion of fats into soluble sugar). Lack of sufficient nutrition will impact your overall endurance levels and potential. Preworkout nutrition mainly comprises of proteins and complex carbs. Foods low in glycemic index also provides a steady supply of glucose or energy to the body. Some of the foods that can be include in your pre-workout bodybuilding diet are chicken breast with whole wheat bread, multi-grain bread with peanut butter and cereals with skimmed milk. The pre workout foods for your bodybuilding diet should be low in fats, high in carbs and moderate in protein.
Post-workout Diet basically provides ingredients that help in faster recovery of the torn muscle fibers. What you are eating after your workout session is crucial as it provides nutrients to repair and recover the damaged tissues. It also provides energy and nutrients to replenish the depleted amounts of muscle glycogen, and enhance synthesis of muscle glycogen.
To gain muscle mass and build body, the post workout nutrition is very important. It should include grilled chicken with pasta, salmon with sweet potatoes and vegetables and brown rice.
Apart from the above mentioned bodybuilding diet and foods, it is vital to take care of the timings and the number of meals. Keep your body hydrated by drinking at least eight eight-ounce glasses in a day. Water not just controls your appetite but also increases body metabolism. Check back here for bodybuilding diets to get ripped.