Do you need a refresher course in building a more massive, stronger and leaner body?
We all know the basics of bodybuilding: lift heavy, eat the right foods and get plenty of rest, but at times we forget a few details that can make all the difference.
A tip here and a piece of advice there can build up into one strong arsenal of knowledge. Here are some short nutrition tips to get you to the next level in your quest for transformation.
20 nutrition tips:
Eat plenty of protein: You've heard it before; take in around one gram of protein per pound of bodyweight. This is essential if your plan is to build instead of maintain muscle mass.
Eat the right kinds of protein: Make sure your proteins are from lean sources such as lean beef, lean ground meats, turkey, fish, chicken breasts, protein powders, egg whites with a few yolks, skim milk and cottage cheese.
Eat the right kind of carbohydrate: Stick with complex carbs such as oatmeal, whole wheat pasta, brown and wild rice, sweet potatoes and quinoa. This will ensure that your blood sugar stays steady throughout the day to supply you with ample energy for your hard workouts.
Eat Healthy Fats: Healthy fats are essential for many functions such as brain and heart activity, hormone regulation and energy. Get healthy fats from sources such as oily fish, almonds, avocado, flax, and olive oil.
Eat your fruits and vegetables: Fruits and vegetables provide many benefits including a great source of fiber, phytochemicals, vitamins, minerals and natural sugars. For vegetables go for dark leafy greens such as spinach, broccoli, peas, and green beans and for fruits go with bananas, apples, cherries, blueberries and grapefruit.
Consume fiber: Consuming food high in fiber helps keep blood sugar levels steady. Fiber provides bulk to foods, therefore making you feel fuller longer.
Don't eat too much: Give yourself just enough food to fulfill your protein requirements and to give you enough energy for your intense workouts and that's it! Eating beyond your needs will result in fat gain.
Eat a surplus while bulking: You need to eat a little more than what you maintain your current bodyweight with in order to gain muscle. You only need around 500 additional calories to start gaining quality weight.
Eat into a deficit if dieting: A 500 calorie decrease is all that is needed for your body to start burning fat for fuel. In other words, starving yourself will just make your body hold on to fat tissue.
Protein for breakfast: Make sure to get in some quality protein as soon as you rise in the morning. Research has shown that starting your day with a protein food will steady blood sugar and increase the metabolism for the entire day.
Complex carbs for breakfast: With that protein you need some energy. Complex carbs with a little fiber thrown in for good measure is perfect for stoking the furnace after an eight hour fasting.
Carb fuel pre workout: Eating complex carbs an hour or so prior to training will ensure you will have enough energy to make it through your entire workout. Consume about 0.25 grams per pound of body weight.
Fast-acting protein pre workout: This is a good time to surge your muscles and blood with amino acids from a fast absorbing protein source such as egg whites or whey protein powder. Consume about 0.25 grams per pound of body weight.
Quick protein after training: The perfect time to start the rebuilding process post training is within 30 minutes of finishing. Taking a fast-acting protein source will guarantee that your muscles will get the muscle building nutrients they need as fast as possible to grow larger. Consume about 0.5 grams per pound of body weight of whey protein powder.
Simple carbs post training: With your protein source you need fast-acting carbs as well. Simple sugars will enter into the muscle cells at a quick rate and will react with certain hormones to kick-start the rebuilding process. Try 0.5 grams of a simple sugar, such as dextrose, per pound of body weight.
No fats immediately after the gym: Taking in fats after training will only slow down the absorption of vital nutrients trying to get to the broken-down muscle tissue.
Curtail the carbs at night: As the day progresses lower your carb intake. This will help keep the fat off and aid in fat burning. Have a lean source of protein with a healthy fat and a little fiber.
Cycle calories: After a while you will hit a plateau in your efforts to either lose or gain weight. Try cycling your calories by having a few days of baseline calories then have a high calorie day followed by a low calorie day. This will keep the body guessing and help to continue your progress.
Cheat once per week: Have one meal or entire day per week of whatever you want - within reason. This will shock your body out of its normal routine of eating, but just be sure to get back on your diet plan the following day.
Relax: Relax and be patient. Progress does not happen overnight. With careful planning and diligence your efforts will be rewarded so don't worry too much about making giant leaps. Relax and enjoy the process.
