Nutrition for muscle bodybuilding

The human body works like a machine that constantly renews itself. Every moment of the day breaks down its own tissues and replaces them with new cells. It uses the nutrients taken into the body to create new cells. Those who do sports regularly, and especially those who are interested in bodybuilding, should pay extra attention to the foods they consume.

Intense training is done to ensure the development of muscles in these sports branches. Small tears occur in the muscles during training. After all, the aim is to tear the muscles and build stronger ones instead. For new muscle cells, the athlete must meet all the nutritional components they need and apply for an adequate and balanced nutrition program.

Bodybuilding Nutrition Program

Bodybuilding, also known as increasing body muscle mass, combines intense weight and cardio training and a proper nutrition program. To build muscle, protein, carbohydrates and healthy fats should be taken in line with the athlete’s needs in the nutrition program.

The amount of calories, fat and protein and other nutrients that the athlete should take according to his age, gender and fat ratio varies. Dietary protein provides the body with essential amino acids to build new muscle tissue after vigorous exercise. Carbohydrate, on the other hand, gives the body energy support for difficult exercises and replenishes energy stores in the form of glycogen in the muscles.

Dietary fat provides at least 70 percent of the body’s resting energy, A, D. It allows vitamins E and K to be used. It helps maintain testosterone levels for increased muscle mass. Each of these nutritional components plays an important role in building muscle, and none of them can be left out of a healthy diet.

Bodybuilding Diet

Bodybuilding Diet

People who want to build muscle often make the mistake of limiting their calorie intake or reducing their total calories by removing a certain nutrient from their diet. It is necessary to make sure that you meet all the nutritional requirements for muscle growth.

Increase your protein consumption (H3)

Choose high-quality protein sources that aid muscle growth before and after workouts. In the muscle building foods program;

  • Egg
  • Chicken and turkey breast
  • Salmon and tuna
  • lean meat
  • Soybeans and tofu
  • Legumes should be included.

An exercise program designed to build muscle requires more protein in your diet. A person who exercises needs only 0.8 grams of protein per kilogram of body weight. This amount increases to 1.5-2 grams in those who do muscle-building exercise programs.

Consume carbohydrates (H3)

For you to exercise longer and more effectively, you need to maintain your glycogen stores. It would help if you prefer quality carbohydrates with high fibre content that protect your glycogen stores;

  • Sweet potato
  • Bulgur wheat
  • Quinoa
  • Buckwheat
  • root vegetables
  • winter squash
  • Rye, whole wheat or wholemeal bread
  • Oat

Low-carbohydrate diets are popular in sports nutrition lately. When you do not consume the carbohydrates necessary for your body in the nutrition program for muscle development, your performance may decrease. You may suffer from muscle pain as the muscles cannot find the necessary energy for protein synthesis.

Consume oil (H3)

A healthy bodybuilding diet has no place for saturated and trans fats. However, a sufficient amount of fat must be taken to increase metabolism and ensure that the body uses fat-soluble vitamins to perform hormonal functions. A fat-free diet can inhibit muscle growth in someone who exercises vigorously. About 15 percent to 20 percent of your daily calorie intake should come from healthy fats;

  • Avocado
  • Yogurt
  • Walnuts, hazelnuts, almonds and chia seeds
  • Olives and olive oil
  • Dark chocolate
  • ghee oil

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Nutrition Program to Burn Fat and Build Muscle

Nutrition Program to Burn Fat and Build Muscle

If you are interested in bodybuilding but have high body fat, you should follow a relatively low-calorie diet. First of all, you should stay away from foods such as all pastries, rice pilaf and pasta made with white flour. You should give up sugar and sugar-containing foods such as jams, honey, molasses, marmalades and carbonated drinks, ready-made fruit juices.

You should remove all ready-to-eat foods such as chips, crackers, biscuits, and wafers that contain trans fats and additives from your diet. With an adequate and balanced nutrition program suitable for your personal characteristics and training program, you can control your appetite and weight and increase muscle development.


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