Bodybuilding has numerous health benefits. It is crucial to exercise frequently and perform resistance and aerobic training to maintain and build muscles. Weight training or resistance training helps build muscles and improve their strength & size. People with muscle strength have a lower risk of dying from cancer and other serious illnesses such as heart and kidney disease.
On the other hand, aerobic exercise helps reduce body fat, improves cardio health, and mitigates the risk of dying from heart disease, which is the number one killer globally.
However, for successful outcomes, bodybuilders need to focus on their nutrition too. With a good strategy, bodybuilders can eat their way to a fantastic body combined with their efforts in the gym. It is crucial to get optimal amounts of protein in their diet. A good option is to have protein powder. One can look up and buy protein powder online from brands ensuring the health, trust, and high-quality products.
Calorie Needs of Bodybuilders
When it comes to competitive bodybuilding, it is crucial to increase muscle mass while reducing body fat. Because of this, bodybuilders need to consume higher calories, especially in the bulking phase.
How Many Calories Do Bodybuilders Need?
The best way to know how many calories you need is to weigh yourself up to three times a week and note down everything you eat on a calorie tracking application.
If your weight plateaus, it is crucial to increase the daily number of calories. Your daily consumption of calories serves only as your maintenance calories, which only stabilizes your weight and doesn’t help you gain.
When you bulk up, you must increase your calories by as much as 15%. For example, if you consume 3000 calories per day, you should increase it to as much as 3450 calories.
When you are finished with the bulking phase and transitioning to the cutting phase, it is crucial to decrease your regular calories by 15%. Meaning you need to eat 2,550 calories per day from a 3000-calorie regular diet.
You will need to adjust your calorie consumption monthly to adapt to changes in your weight.
Keep in mind that you must increase your calories during the bulking phase, and in the cutting phase, you must decrease your calories until you attain your ideal body physique.
But in either phase, it is crucial not to lose or gain more than .5 to 1% of your overall body weight per week. It serves as a guarantee that you will not be losing too much muscle during the cutting phase or gain too much fat during the bulking phase.
In every phase of the bodybuilding process, it is crucial to get protein from low-fat sources. You might want to buy protein powder online for a good quality source of protein supplement from trusted brands.
Supplements for bodybuilding
A majority of bodybuilders require dietary supplements. Some are useful, while others have no benefits. The following are some of the proven bodybuilding supplements:
Ingesting whey protein powder is a terrific way to increase your protein intake.
Creatine gives your muscles optimum energy to level up your performance. Although there are many types of creatine, the most effective will be creatine monohydrate.
Caffeine helps reduce fatigue and provides you with the energy to work harder. It is often included in pre-workout supplements.
Multivitamins and minerals help reduce your calorie intake, especially during the cutting phase, when you are reducing body fat.
Foods to Avoid
Alcohol hurts your body’s ability to build muscle and reduce fat. It is especially true if you consume large amounts.
Sugars are high-calorie with little nutrients. Foods with high sugar levels include desserts such as candies and cookies and drinks such as soda and sports drinks.
These foods increase inflammation when large amounts are consumed.
It is crucial to be vigilant about your diet in every phase of bodybuilding. Your nutrition and your activities in the gym will contribute to your ideal body physique. A diet with high protein and low-fat levels is the magic formula to follow for building a lean and muscular body.