To gain muscle mass, you need to first perform resistance training which you probably already knew. However, without a fairly good diet plan, your muscles will lack the fuel they need to remain strong and to bulk up. Giving your muscles the right fuel at the right time is key to a muscle gain program. In addition to this, you should also lose some percentage of body fat to make those new muscles really stand out. Knowing when, what, and how to eat when practicing resistance training is a good way to get ripped. To get you started, here are a couple of nutritional tips and guidelines offered by medical experts and nutritionists for competitive bodybuilders.
Athletes, bodybuilders, and regular gym goers all have one thing in common – they want to lose body fat and gain muscle mass. The science of achieving an ideal body composition has made it much easier for us to adjust our training and diet for best results. An article on this topic published in the International Journal of Sport Nutrition and Exercise Metabolism explains how muscle growth following exercise actually happens. First of all, in the absence of adequate food intake, you run the risk of losing muscles following a bout of exercising. To prevent this from happening, you need to eat protein ideally before and after exercise. Other metabolic processes are also involved in muscle metabolism and involve several key hormones including testosterone and insulin. Insulin was found to inhibit muscle protein breakdown which is why eating a rich source of carbohydrates in addition to protein is important in strength training.
A balance of macronutrients
The best diet plan for those who want to bulk up and get ripped consists of a balance of key macronutrients. When training, your diet should consist of 2-3 grams of protein per every kilogram of lean body mass. Between 15-30% of your daily calories should come from fat (plant or animal sources of fat). Remaining calories should come from carbohydrates, preferably whole grain sources. In addition to this, make sure to eat plenty of vitamins, minerals, antioxidants that you can get from plant food sources and dietary supplements. This type of diet is bound to keep you healthy while you get ripped. It will also help you keep your energy levels high which you definitely need when practicing strength training.
Fiber and superfoods
You won’t see fiber in many dietary guidelines for body builders. It is quite unusual that this important nutrient is overlooked in competitive sports such as bodybuilding. Nevertheless, the health benefits of a high-fiber diet can also do good in terms of muscle gain and fat reduction. An article published in a 2010 issue of Nutrients explains that there is an ample amount of evidence that high-fiber diets are associated with better body composition and increased fat loss. Fiber improves digestion, reduces inflammation, and promotes weight loss. In addition to fiber, we suggest including popular super foods proven to stimulate muscle growth into your diet. Popular choices include beets, cottage, cheese, eggs, spinach and quinoa.
You’ll find many dietary guidelines recommending those who want to bulk up to increase their caloric intake. However, if you up on your daily calories once you start hitting the gym regularly, you run the risk of gaining body fat. How much calories you need following resistance training is difficult to determine, but according to the dietary recommendations set forth in an article published recently in the Journal of the International Society of Sports Nutrition, you should be eating less than you usually do. The goal of calorie restriction in resistance training is to melt body fat as much as possible while gaining muscle mass. To achieve this, you’ll have to reduce your daily calorie intake by 500 kcal a day and you’ll be able to shed one pound a week of body fat.
What about nutritional supplements?
Most studies on nutritional supplements in body builders and other sports tend to focus on protein supplements. Protein powders and bars are generally considered as good sources of protein for best muscle gain results following resistance and strength training. However, fat burning supplements such as TruBio Trim are also fairly good options when you struggle to lose body fat. These supplements usually include natural and safe ingredients that speed up the metabolism or improve digestion and nutrient absorption.
Getting a ripped and toned body can be easy once you understand the basics. Eating enough protein and carbohydrates is crucial for optimal muscle gain. However, keeping your daily calories at a lower than usual levels will help burn extra body fat. The end result is a shaped and toned body. To optimize your performance, it’s a good idea to eat a healthy and balanced diet and use nutritional supplements as well.