Nutrition is a big part of bodybuilding. The food that you eat becomes fuel for your muscles. Itmakes them bigger and stronger. Nutrition is most important in the bulking cycle of the correct foods so as to make your muscles grow rapidly. Most bodybuilders bulk during theFall and Winter seasons.
Here are some tips you can use when buying food:
• Eat ample amounts of protein
To bulk up and increase the size of your muscles, it is important to eat a lot of protein. It is a body-building food. Hence, it is highly valuable for making your muscles bigger. Some examples of proteins that you can eat include fish, egg whites, chicken, ground turkey, tuna and round steak.
• Consume support nutrition
You should also eat complex carbohydrates. They maintain the body’s constitution while bulking up. Examples of these are potatoes, cereal, oatmeal, brown rice and black beans. Fibrous carbohydrates also come in handy for bulking up. They include lettuce, broccoli, spinach, cauliflower and asparagus.
• Boost your immune system
As you bulk up, eat cottage cheese and egg whites. Some healthy fats which you also need to eat include olive oil, salmon, almonds and flaxseed oil. Your body also needs vitamins to keep the immune system strong. To ensure this, consume tomatoes, lemons, zucchinis, bananas and onions.
• Implement a favorable calorie ratio
For you to bulk up effectively, you need to eat more calories that you burn. This requires you to eat more often than you used to. Instead of eating 3 large meals, you need to eat 6 to 8 smaller meals. They should have nutritional diversity so that you can fulfill the dietary requirements for bulking up. As you bulk up, consume 1 to 2 grams of protein per pound of body weight. Moreover, spread your meals 2 to 3 hours apart.
• Take Whey protein supplement
Whey protein is very good for the bulking phase. According to an article in Total Shape, you can take whey protein supplement at any time of the day. Hence, it can be used as a pre-workout or a post-workout supplement. It provides your body with concentrated protein. As such, your muscles grow at a much quicker rate than ever before.
• Consume Creatine
Along with whey protein, this is another essential supplement if you desire to bulk up. Creatine assists you to gain lean mass very fast. There are no negative effects of consuming Creatine. You can use it for the pre-workout and post-workout as well.
• Consume multivitamins
Your body needs a good combination of minerals and vitamins for it to stay healthy. To ensure this, make sure that you consume multivitamins. These supplements contain nutrients that are not available in your food. As such, they provide great complementary nutrition.
• Take fish oil
EFAs (Essential Fatty Acids) are a type of good fats in your body. They enhance metabolic health. As such, EFAs keep your heart and cells healthy. Regular diets do not provide the body with enough essential fats. Thus, it is important to take fish oil because it has these fats in plenty.
• Consume some BCAAs
BCAAs contain potent amino acids. Proteins are composed of amino acids. Therefore, for you to bulk up and gain muscle, it is necessary to consume BCAAs. In addition to creating the right conditions for accelerated muscle growth, BCAAs also make your brain function better. Therefore, they are a necessary part of your overall nutrition as a bodybuilder.
• Stay hydrated
The most important nutritional component that you need is water. It keeps the body healthy and enhances the absorption of nutrients. Bulking up usually requires you to perform rigorous exercise. This means that you will spend a lot of time in the gym to make your muscles big. Water is important for you to take during these sessions so as to replace the electrolytes which are lost through sweating. As such, stay hydrated as you work out.
We are what we eat. Bodybuilding relies heavily on nutrition for the best results. If you want to have big muscles, it is necessary to eat the right bodybuilding foods. The tips above can help you to accomplish this objective. They are tried and guaranteed to work!