In: Root » Health » Nutrition
One of the key ingredients for success in bodybuilding is a well-planned diet. The diet provides the raw materials for sports rehabilitation and desired muscle growth. Without proper nutrition, ones dream of obtaining the ideal body will never be met. Many people involved in bodybuilding do not have the desired results due to incomplete or inappropriate programming of their diet. Three key characteristics of a good nutritional program are: 1) ...to eat small and frequent meals during the day instead of lesser and bigger ones. This is because when providing your body with food several times a day you will increase your metabolism. If the body does not receive food for 3-4 hours it will go into catabolic state where your will lose muscles and fat! For the program to be effective, you should eat between 4-6 meals per day with 2.5-3 hours between each meal. 2) Each meal should contain carbohydrates, protein and fat in the correct proportions. Your meal should contain all the ingredients mentioned and not exclude any. Otherwise it will create imbalances that will reduce your performance. The proposed rates of macro nutrients in general are: 40% carbohydrates, 40% protein and 20% fat. 3) The energy (calories) should follow a schedule. This will prevent your body from getting used to a certain level of calories. So I propose to bodybuilders that are seeking to increase their muscle mass to follow a diet divided in a two way split: 5 days of diet high in calories followed by 2 days of diet low in calories. Athletes who want to lose fat should follow 5 days low calorie days followed by 2 high in calories. This way you will trick your body and get the results you are looking for. It is very important to plan your diet according to your lifestyle and based upon your activity levels during the day. If you have an active job or do sports on a regular basis then you will certainly have different nutritional needs than other people who do office work and no sport activities during their time off. Bibliography: Hugo Riveira, Body Re-Engineering
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