BODYBUILDING

   

 

BODYBUILDING

 

 

“60% is nutrition and 40% is workout

When it comes to fitness in our country, gym is of the most common activity which is always talked about. There are different goals which could be achieved in the gym, including Bulk up (muscle mass and weight gain), lean muscles (muscle mass without adding fat), or simply fat loss for journal healthy lifestyle to get in better shape. Whatever is your goal, taking the right nutrition is very important to achieve your fitness goals.

To accomplish your fitness goals in the gym, it is advisable that you regularly consume the clean diet which continuously provides essential carbohydrates for energy and complete amino acids profile from protein to grow and maintain your muscles.

 

GENERAL TIPS FOR DIFFERENT GOALS IN THE GYM

 

Muscle, Lean muscles mass & muscle tone

Bodybuilding whether for “Lean Muscles” or to “Bulk Up” is the use of progressive resistant exercise such as weight training to control and develop ones musculature. Lean muscle mass is increasing the overall muscles mass of the body by increasing right protein intake and reducing the carbohydrates intake making you look lean and toned.  Whereas “Bulk up” is increasing the overall muscles mass of the body by increasing right protein intake and increasing the carbohydrates intake making you look big and huge. 

Protein for muscle growth

 To achieve the Muscle mass and lean muscle goals it is recommended to consume 1 gram of protein per lbs. of body weight (2.2 gm per Kg) every day for muscle recovery and growth. Although the required protein could be taken from the food high in protein such as chicken breast, fish, eggs, etc. but it is little impractical to consume these foods on daily basis specially due to busy schedule or availability. So, MFF whey protein 80 helps to fulfil the required protein diet in a very easy and simple way i.e. just mix one scoop protein with water, milk or juice and shake it.

Energy to train

Carbohydrates are another important fuel in the form of energy which helps to maintain muscle glycogen concentration required during intense workout sessions. For different goals different amount of carbohydrates are required and not consuming the right amount may lead not achieving the required goals.  Bodybuilding for bulking up requires higher amount of carbohydrates where as anyone looking for lean muscles should consume limited carbohydrates to reduce the overall fat. MyFitFuel™ Dextrose Monohydrate is a simple and easy source of high carbohydrate nutrition for pre and post workout helping to boost the required energy level and reducing the post workout fatigue from High intense training sessions.

Recovery for growth

Post workout recovery period is very important for muscles repairing, rebuilding and growth. Taking the right protein, carbohydrates and other vitamins and minerals is must to get the proper recovery of our body. MFF Whey protein 80™ which is the dairy source of whey protein will help to fulfil the required needs of protein post exercise and repair the broken muscle tissue making them more stronger for next training session or competition.   

Never skip a meal

Never miss a meal and try to take small meals every 2-3 hours (5-8 meals a day) which keeps your metabolism running. You can include protein shake as one small meal to fulfil protein diet. If you think you have an excuse of missing the meal due to busy schedule, keep some easy to carry foods such as peanuts or other nuts in your bag or in your office and take in small amount as a snacks.

Hydration 

Not consuming the right amount of water will make your body dehydrated and dehydration is one of the reasons for many muscle injuries. Drink at least 2 litres everyday to keep your body hydrated. Dehydration is also not a solution for many individuals who think not drinking water will help them reduce their weight.

 

NUTRITION TIPS SPECIFICALLY FOR “LEAN MUSCLE” GOALS.

 

  • Mix your protein shakes in water rather than milk to reduce the overall calories.
  • Always aim to eat 5-8 high protein and low carbohydrates meals after every 2-3 hours in a day.
  • Avoid eating high carbohydrate meal at least 2-3 hours before sleeping, his helps to avoid extra calories which could settle down as fat during night when our body is in rest mode.  
  • Reduce Starchy food and vegetables such potatoes, corn, peas and sweet potatoes.
  • Reduce you overall carbohydrate and also avoid refined carbohydrates such as white bread, cakes, biscuits and pasta.
  • Eat foods with more fibre.
  • Schedule your meals so that you don’t end up eating something wrong when hungry. You must be disciplined about eating schedules.
  • Eat to satisfy your hunger but never over eat in one go.
  • Drink at least 2 litres of water every day.
  • Bake or grill rather than fry your protein food to reduce the fat intake.   
  • Avoid junk, fatty food and fried food.
  • Say no to sugar food and drinks including soft drinks and sugary Indian sweets.

 

NUTRITION TIPS SPECIFICALLY FOR “BULKING UP

 

  • Drink Protein shake with double milk rather than water. This helps to bring extra calories required to bulk up the muscle mass and increase body weight.
  • Eat a lot. Bulking up requires gaining muscle and overall body weight. To gain weight you need to eat larger surplus of calories and protein, almost 1500-2000 more calories daily than normal food intake.
  • Eat clean. To gain quality weight you require quality nutrients. It is important to eat food which helps to add more muscles and not fat.
  • Eat plenty of nuts, oily fish, seeds and natural oils. “Good fats” helps in hormonal production, regulation and other bodily functions.
  • Add dextrose monohydrate to your post workout shake. Adding almost 40-50 grams will help you replenish the glycogen stores.
  • Consume Dextrose monohydrate (preferably with protein shake) first thing in the morning if you struggle to eat large breakfast in the morning. After consuming this eat breakfast after 30-45 minutes as by now your appetite would have increased.
  • Consume more liquid calories if you struggle to consume sufficient calories. Different Smoothies like banana smoothies with whey protein or a smoothie like a mix of peanut butter, whey protein and yougurt etc. will help you to easily consume the meal packed full of calories and other nutrients.   
  • Eat another meal before sleep to ensure completing the nutrients throughout the night. Casein protein is another most preferred option due to it slow absorption rate.
  • Consume more meals. Eating 5-8 high calorie meals after every 2-3 hours which will help to add more nutrients and required calories to bulk up over the period of time.
  • Always keep a glass of shake ready in your fridge in the morning or during night. As soon as you feel hungry, choose this glass as an option in between or during the meal. Keep a casein shake prepared in the fridge and try to consume it during the night when you get up for toilet. This helps to complete you protein requirements while you are sleeping.
  • Finally train intensely. Adding calories without training will only increase weight but to get best results it important to train well while consuming this high calories diet. Good training will help up bulk up in better shape hence making you look good and feel more confident.

 

NUTRITION TIPS FOR “WEIGHT LOSS WORKOUT

 

Like other goals “Weight Loss” is also not a sudden change which happens in a day or two. It requires you to calculate how much fat you have in your body and how much you are burning every day by increasing daily exercise and reducing daily fat intake. You will find the nutrition tips similar to above “Lean Muscle” but if followed in disciplined manner they help you to shred weight more easily.

  • Increase lean Protein Intake

Increasing the right protein intake will help you gain better muscles while training and muscles help you to increase your overall metabolism. Increased metabolism works like a calories burning machine which keeps burning the calories and helps your body to not convert those calories to unnecessary fat. Increase your protein intake to 1lbs per kg every day (i.e 2.2 g/kg/every day which helps to increase metabolism and maintain lean tissues while you burn fat.

  •  Reduce your calories gradually

If you are looking to burn fat then don’t cut your calories suddenly. Sudden calories reduction will bring your body into starvation mode reducing the metabolism and hence fewer calories will be burnt by your body. To reduce your calories and prevent metabolic rate to slow down, make smaller calories reduction every one to two weeks.

  • Cut down the carbs

Carbohydrates from the sugar and starchy food are not very good for anyone looking to reduce their weight. Reduce such food intake as they might add taste to your mouth for few seconds but they are worst for any one with weight loss goals.

  • Timing

We divide timing here in two parts. 1st eat 5-8 small meals in a day (every 2-3 hours). This help to keep your metabolism running and 2nd includes right food at right time. For anyone looking for weight loss should reduce their carbohydrates intake after 5pm. Every meal planned after 5pm should be light of carbohydrates.

  • Fat Oxidation

Sip more green tea as it contains compound which reacts with caffeine which helps to boost fat oxidation hence boosting the fat burning process.

  • Never skip- “Breakfast”

Breakfast is a very important meal of the day. Breakfast is the first big meal of the day and it helps to kickstart the metabolism. Skipping breakfast not only lowers sown your metabolism throughout the day but also makes you eat more unplanned meals.

 

For bodybuilders it is very important to maintain the right amount of protein, carbohydrate and other nutrients for rebuilding muscles and increasing strength 

  


 

 

 

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