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Sunday, September 4, 2016

the Best Choosing Bodybuilding Diet


When bodybuilders consider the nuts and bolts of nutrition, two of the most critical issues they have to wrestle with are how much protein to consume and what sources to rely on.




A good bodybuilding diet will help you lose fat and develop lean muscle mass.

The first component of a bodybuilding diet is protein. Some of the best sources of protein are whole eggs, lean beef, and wild salmon.

Each of these foods will add other essential nutrients to your diet. Eggs will provide vitamins and iron, while you can have your daily supply of iron from lean beef, and Omega-3 fatty acids from the salmon.

A second component is carbohydrates. Carbohydrates provide natural energy before you work out, and are good for post-workout meals.

All carbohydrates are not alike. For the best results, choose low-glycemic carbs. There are many foods in this category. Bran cereals, oatmeal, sweet potatoes, rice, and dairy products are some examples. You can also have grapefruit, pears, oranges, apples, grapes, and peaches with meals or for snacks.

Carbohydrates you should avoid include white potatoes, white breads, snack chips, candy, and sugar. They provide a quick burst of energy rather than sustained energy.

Fat is a third component. The best fat to use in a bodybuilding diet is extra virgin olive oil. It is a healthier option than butter, margarine, and other fats.

In addition to these three main components, add spinach or broccoli to your meals. They are both low in calories and high in nutritional value.

An example: The calculator has given us a value of 2900 calories per day, so use the following calculation to find the PCF ratio:

Protein: 30% of 2900 = 870 calories / 4 = 217.5g per day.
Carbohydrates: 50% of 2900 = 1450 calories / 4 calories = 362.5g per day.
Fat: 20% of 2900 = 580 calories / 9 = 64.4g per day.
So now you know exactly how much food you require per day. Now you will need to find out how much food you require (approx) per meal. You should be using frequent feedings and as such should divide the grams of food given above into as many meals per day as you can fit in, usually between 5-8 meals per day.

So to work the above amount of grams of food per day you use the following calculation:

Total meals required per day 6. (Figures rounded off)
Protein: 217.5g / 6 = 36g of protein per meal x 6
Carbohydrates: 362.5g / 6 = 60g of carbohydrates per meal x 6
Fat: 64.4g / 5* = 13g of fat per meal x 5*
* Note: In the after training meal you want the nutrients to be digested quickly and fat delays the digestion of the meal, so fat is omitted in this meal only.

Below are listings of the best foods for our nutrition plan, and for our recovery and growth from training. The amounts have been put as per ounce (28g) of each food for easier calculation.

Your bodybuilding diet is not complete without plenty of water. It will help your muscles recover after a workout, prevent dehydration from perspiration, and help your body avoid water retention. While you should drink plenty of liquids throughout the day, water should be your first choice.
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