Nutrition for bodybuilders: What to eat and what to avoid to gain muscle?

– Carbonated drinks: carbonated water or soft drinks.

Diet for new bodybuilders

Beginner bodybuilders need to apply a low-carb, high-protein diet to stay healthy and have stable energy.

The beginner’s diet focuses on foods rich in antioxidants and anti-inflammatory to prevent your cells from aging.

A reasonable amount of calories in 1 day for a new bodybuilder diet will be: 2,500 calories, 218g carbs, 218g protein, 83g fat.

Diet for skinny bodybuilders

To train new muscles for thin people, the menu needs to be high in carbs and calories. However, you need to keep in mind, this is a diet to build muscle, not because you can eat everything because you can eat everything. You need to eat enough healthy, nutrient-rich carbs in conjunction with exercise. If you work out in the morning, eat starchy foods before and right after your workout, but avoid carbs later in the day.

Diet for skinny people bodybuilding in 1 day includes: about 3,000 calories, 300g carbs, 225g protein, 100g fat.

How to calculate nutrition for bodybuilders

The amount of calories needed by each person depends on the person’s weight. So, to determine how many calories you need each day, track your weight about 3 times a week and record what you eat. If your weight stays the same, the number of calories you eat each day is your maintenance calories.

During the training phase, if you want to gain muscle, you should increase your calorie consumption by 15%. For example, if your maintenance calories are 3,000 per day, you need to add 3,000 x 15% = 450 during the training phase. When going from the muscle gain phase to the cutting phase, you need to reduce your maintenance calories by 15%, which means you will eat 2,550 calories per day instead of 3,000.

Once you’ve established how many calories you need, you can determine your macronutrient ratio, which is the ratio between protein, carbs, and fat. In particular, protein and carbs contain 4 calories per gram, while fat contains 9 calories / gram.

Nutrition for bodybuilders will have the following proportions: 30 – 35% of calories from protein, 55 – 60% of calories from carbs, 15 – 20% of calories from fat.

For example: You need to gain muscle and the number of calories you need to eat in a day is 3,450, the number of grams of substances to be added will be: protein (protein) 259-302 grams, carbs 474-518 grams, fat 58-77 grams. And if you are in the cutting phase, the amount of calories you need to eat in a day is 2,550, the number of grams of substances will be: protein 191 – 223 grams, carbs 351–383 grams and fat 43-57 grams.

These are general and basic guidelines, to be able to develop an accurate and tailored bodybuilder diet for you, consult a registered dietitian to determine your individual needs. Multiply based on your goals. This will help ensure that your diet is nutritious and that you reach your fitness goals.

What should be noted in the diet for bodybuilders?

A bodybuilder’s diet is often divided into strengthening and cutting phases, during which your calories change and your macronutrient ratio stays the same. Your diet should include nutrient-dense foods, 20-30 grams of protein in each meal and snack, and you should limit alcohol and fried or high-sugar foods.

It should be noted that in both the muscle gain and the cutting phase, you should not lose or gain more than 0.5 – 1% of your body weight per week. This ensures that you don’t lose too much muscle during the trim phase or gain too much fat during the training phase.

Hopefully with the above information will help you to build a diet for bodybuilders. To achieve the goal, you need to try to adhere to and persevere with the diet you have built, do not be too hasty because the body needs time to adapt. Hope you get the body you want quickly.