The Best Foods To Favor For Bodybuilding

Including good nutrients in your diet is essential for optimal muscle growth. Eating well is indeed fundamental to maintaining a good pace of life, and this is even more the case if your goal is to develop your muscles. Let’s discover together the best foods to favor for bodybuilding!

Whether your muscles grow more or less depends on three factors: your own genetic characteristics, the training you do and the diet you follow. The first does not depend directly on you, but the other two do.

Working in the right way in the gym and absorbing the basic nutrients for muscle development are the two fundamental measures that you must put into practice if you want to achieve the goal you have set for yourself. Here are some tips for adopting a good diet for bodybuilding.

tips for adopting a good diet for bodybuilding

What you must remember :

• Genetics isn’t the only thing that determines your ability to gain muscle mass
• By implementing a training plan and a suitable diet, you can easily gain mass or lose weight depending on your goals.
• Proteins, vitamins, fatty acids and other minerals are essential to take care of your body and your muscles
• Food supplements can help you meet all the needs of your body during your bodybuilding practice.

Why food is essential in bodybuilding?

We know that genetics and physical constitution are determining factors when it comes to building muscle. It’s true that exercise is a good way to increase muscle mass, but nutrition also plays a key role. Exercise alone does not allow you to achieve all your mass gain, weight loss or lean goals. It is indeed important to provide your body with all the nutrients it needs to nourish growing muscle.

To do this, it is necessary to focus on foods that will allow muscles to develop and the body to recover, especially if you do intense training. Since muscles are largely made up of protein, you will need to make sure you consume enough to help them develop. Carbohydrates should not be put aside either since they allow you to find the energy necessary for your workouts.

Finally, in a smaller measure, lipids must be present in your meals because they store energy and help stabilize mood (especially omega-3 and 6).

In addition, the vitamins and minerals found in fruits and vegetables are important for muscle contraction, to reduce the feeling of fatigue during workouts, to avoid cramps and to strengthen the immune system, especially those that are rich in potassium and in magnesium.

The best food to favor for bodybuilding

–Nutrition, bodybuilding and mass gain

To increase your muscle mass, you should implement appropriate strategies such as: consuming more calories than you expend, increasing the amount of protein you consume during the day and including good fats in your diet. .

Furthermore, if you want to lose fat and gain muscle mass at the same time, it is important to avoid the consumption of refined sugars and industrialized products.

Instead, you should focus on eating fresh fruits and vegetables, as well as whole grains. In addition to diet, it is also important to perform strength training exercises regularly to promote muscle hypertrophy. Do not hesitate to seek advice from a trainer in order to set up an exercise program and bodybuilding diet adapted to your goals.

Concerning the diet for mass gain, favor:

• Animal proteins: lean meats (turkey, chicken, beef, etc.),
• Plant proteins: legumes (lentils, peas, rice, beans, etc.),
• Fatty fish rich in omega-3: tuna, salmon, herring, mackerel, sardines, etc.,
• Seafood rich in zinc and vitamin D: mussels, shrimp, oysters, etc.,
• Eggs rich in zinc, protein and vitamins A, B, C, D and E: in particular egg yolk,
• Dairy products rich in calcium: whole milk, yogurt, cottage cheese, etc.,
• Oilseeds rich in essential fatty acids: avocado, hazelnuts, walnuts, almonds, pistachios, peanuts, olive oil, etc.,
• Fruits rich in vitamins: banana, apple, kiwi, avocado, etc.
• Cereals rich in plant proteins: especially oatmeal.

To gain muscle mass you will need to eat at least 5 meals per day and increase the amount of calories consumed. Fluid intake during the day is also very important for stimulating muscle hypertrophy, as water is necessary to keep cells hydrated and promote their growth. Without sufficient fluid intake, muscle mass gain is slower and more difficult.

–Diet, bodybuilding and dryness

Cutting in bodybuilding involves losing fat mass in order to make the muscles more visible and better defined. This bodybuilding diet for weight loss therefore consists of reducing the quantity of calories consumed per day by favoring lean foods. Generally, the attack phase of a weight loss program involves reducing calorie intake by 400 to 600 kcal per day compared to your usual diet. This deficit can then be reduced to 200 or 300 kcal per day.

This type of dietary program must also be accompanied by physical exercises which include approximately 60% strength training and 40% cardio exercises. Please note, the cutting diet must be carried out over a short period of time, between 4 and 8 weeks maximum. During your weight loss diet, try to consume approximately: 60% proteins, 30% carbohydrates 10% lipids. Concerning the foods to favor, you can focus on:

-the best foods to favor for bodybuilding: Proteins

• Carbohydrates: legumes, raw and cooked vegetables, whole grains, rice, sprouted seeds and dried fruits,
• Lipids: fatty fish, vegetable oils (flax, walnuts, avocado, hazelnuts, etc.), dairy products and oilseeds.

During your cutting program, it is important to avoid vitamin and mineral deficiencies. To do this, always favor fresh, seasonal fruits and vegetables to meet your needs for vitamins, antioxidants, zinc, iron, magnesium and omega-3.

The worst foods to avoid when building muscle

If you are into bodybuilding, it is also advisable to avoid foods containing sugar and processed foods so as not to stimulate the accumulation of fat in the body. This is all the more important during a muscle mass gain diet that already includes an excess of calories.

Therefore, to prevent weight gain due to body fat, it is necessary to eliminate foods such as sweets, biscuits, cakes, toast, fast foods, snacks, sausages, fried foods, cheddar, mayonnaise, industrial sauces and salad dressings. Excessive and regular alcohol consumption reduces protein synthesis, decreases metabolism and reduces the body’s ability to burn fat. Muscle growth is then compromised. For this reason, alcoholic beverages should be avoided.

Before changing your bodybuilding diet or taking food supplements, do not hesitate to ask you doctor or a professional for advice.

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I hope you enjoyed this list of the best foods to favor for bodybuilding and found it useful. Comment down below what you think. Do you agree? Or share with us your own list and tips!

Looking forward to reading your comments, sending you love and positive energy!!!