Do you know of body building foods? Are you a bodybuilder or an aspiring bodybuilder? Do you know of the benefits of bodybuilding? Do you know about the foods to eat and to avoid? These and a host of other questions in regards to bodybuilding will be answered in the course of this article, therefore keep a keen interest in this one.
Body Building Foods
What is body building? So many people go into bodybuilding without really having a basic understanding of what it really is. Bodybuilding simply is building the muscles in your body through nutrition and weightlifting. Most people do this as a form of recreation or for competitiveness, but whatever your reason is for this, it is mainly referred to as a lifestyle. It involves both times spent in the gym and outside the gym.
But do you know that in order to maximize your bodybuilding goals you need to focus more on your diet as you are on weightlifting? Yes, this is true. Eating the wrong foods or diet can be detrimental to your bodybuilding goals. In this article, I will be focusing on what to eat and what not to eat as a bodybuilder.
The Basics of Body Building
Body building is not powerlifting or any other form of lifting whereby you are judged based on your physical appearance rather than your physical strength. To get the desired body shape, body builders aspire to develop and maintain a lean, well balanced and muscular physique. In order to get this done most body builders do start the process with an off-season, then by an in-season way of dieting or eating. This is referred to as bulking and cutting phase.
The bulking phase can last for months to years and in this period bodybuilders eat high-calorie and protein-rich diets as well as lifting weights. The goal in this period is to gather and build as much muscle as possible. The cutting phase, on the other hand, focuses on losing as much fat as possible while maintaining the muscle mass gathered during the bulking period. This phase is achieved via specific changes in diet and also by exercising over a period of 12-26 weeks.
Benefits of Body Building
Besides having a fine physique, there are other benefits bodybuilding provides such as health benefits. To maintain and build muscles, bodybuilders have to frequently exercise. As a bodybuilder, you need to perform both resistance and aerobic training. These two types of training have their own benefits to the body. Resistance training increases muscle size and strength.
With muscle strength, one has a lower risk of dying from cancer, kidney, heart, and other critical illnesses. Aerobic exercise, on the other hand, is implemented to reduce body fat. This improves heart health and lowers the risk of developing or dying of heart disease. Besides exercising, you also focus on your nutrition and this will greatly complement your health too, not only your efforts in the gym.
How Many Calories Do You Need As a Body Builder?
In order to determine how many calories you need, you need to weigh yourself at least three times a week. You also need to record what you are eating. This can easily be done via a calorie tracking app. If after weighing and you find out that your weight stays the same it means that the number of calories you eat is your maintenance calories. This, therefore, means that you are not adding or losing weight.
During the bulking period, it is advisable to increase your calorie intake by 15% and when transitioning to the cutting phase it is recommended to decrease your maintenance calories by 15% also. This, therefore, means that if your maintenance calories are 3450, you would instead consume 2550. Should in case you gain or lose weight in either of the two phases you would need to adjust your calorie intake monthly in order to account for the changes.
Do you know what this means and how it works? This simply means that you should increase your calories as you gain weight in the bulking phase and you should relatively decrease your calorie intake as you lose weight in the cutting phase. During the time of each phase, it is recommended not to lose or gain more than 0.5-1% of your body weight weekly.
What to Eat and Not To Eat
Just as I have mentioned earlier, dieting is an important aspect of bodybuilding. The thing here is that many bodybuilders don’t know what to eat and what not to eat and they should be concerned. In the aspect of this article, I will be telling you of the foods to eat and not to eat.
Foods to Eat
- Grains; cereal, bread, oatmeal, popcorn, crackers, quinoa, and rice.
- Fruits; apples, bananas, oranges, watermelon, berries, and others.
- Meats and fish.
- Starchy vegetables; green peas, green Lima beans, potatoes, corn, and cassava.
- Vegetables; spinach, broccoli, tomatoes, green beans, zucchini, peppers, mushrooms.
- Oils; olive oil, avocado oil, and flaxseed oil.
- Beans and legumes; lentils, black beans, chickpeas, kidney beans, and pinto beans
- Diary; yogurt, cheese, cottage, low-fat milk.
Foods to Avoid
- Deep-fried foods.
- Added sugars.
There are some foods you shouldn’t avoid, but you should resist taking when going to the gym and they include;
- High-fat foods such as high-fat meats, heavy sauces, creams or buttery foods.
- High fiber foods such as beans and cruciferous vegetables such as broccoli or cauliflower.
- Carbonated beverages such as sparkling water or diet soda.
These are some of the foods you should avoid and the ones you should focus on. Besides dieting, there are also some supplements that are useful while others are not. Some of the recommended supplements include whey protein, creatine, and caffeine.