Because of the many different ways in which various aspects can be approached, bodybuilding can be quite confusing. However, some things remain etched in stone, especially as far as nutrition is concerned. Building muscle without accumulating fat can prove daunting for some. With this in mind, there are several tips that could help one in their quest to bulk up.
Eating More Meals
For the best results in high muscle growth, diminished body fat and maintaining gastrointestinal health, it would be advisable to eat about 5-6 meals per day. When meals are spaced too far apart, the body finds it hard to burn fat and/or gain lean tissue, and could further result in overeating. The rule of thumb here is to consume about 1000 calories per day, depending on the person’s size and bodybuilding goals.
Eating smaller meals more frequently also increases the amount of insulin released by the body. This hormone is responsible for maintaining glucose levels in the bloodstream, and also serves anabolic functions. Basically, one should eat more frequently so that the pancreas secretes as much insulin as possible.
Consuming Enough Protein
Proteins serve as the body’s main building blocks, with each gram containing about 4 calories. Bodybuilders typically require about one gram of protein for every pound of body weight per day in order to maintain the lean tissue mass. Such individuals remain in a perpetual cycle of tissue degradation and reconstruction, which results in a higher protein demand. Foods like eggs, milk, cheese and poultry are generally good sources of protein.
Eating the Right Fats
Fats contain about 9 calories per gram, which is more than twice the amount found in proteins and carbohydrates. As such, they can be vital sources of energy when stored glycogen is diminished. Furthermore, there’s a direct relationship between the levels of fat and testosterone.
With fats, the key is to get the right ones. Unsaturated fats derived from plant sources are less likely to contribute to cardiovascular diseases as compared to their animal-sourced counterparts. Generally, one should limit fats to less than a third of their caloric intake.
This is easily the most overlooked aspect of bodybuilding. Lack of rest inhibits muscle growth; as one engages in intense training, their body is essentially broken down. Sufficient recovery time is thus necessary to enable the body grow stronger and larger in preparation for being broken down in future. Bodybuilders are advised to set aside one or two rest days each week.