Basically a good bodybuilding diet equals a normal healthy diet plus three big protein shakes per day. Can it be any simpler? For those of you who didn't learn at school how a normal healthy diet looks like, I recommend you to do some research on the internet. I also advise you to take a look at my section on losing body fat. ![]() Veganism is both the practice of abstaining from the use of animal products, particularly in diet, and an associated philosophy that rejects the commodity status of. Building a muscular physique is possible. ![]() Calories. The total number or calories that you daily eat and drink is very important. If you take in more calories than your body burns, you will gain weight. If you take in fewer calories than your body burns, you will lose weight. The number of calories that you burn during a typical day (= daily caloric need) depends on your gender, age, body weight, lean body mass, length and physical activity. You can try out my calculator to estimate your daily caloric need or a more advanced formula on the internet. If you want to build muscle mass, your calorie intake should be equal to or a few hundred calories higher than your daily caloric need. ![]() If you want to lose body fat your calorie intake should be a few hundred calories lower than your daily caloric need. I personally eat about 3. I train 5 days per week. Bodybuilders who use anabolic steroids usually consume much more calories, even up to twice as many calories. Famous Vegetarians, actors, actresses, and other vegan movies stars and musicians. Since the Paleo diet relies heavily on meat, a Paleo diet for vegetarians seems like a contradiction. Here's how to make the Paleo diet and vegetarianism work well. ![]() The really big enhanced bodybuilders often eat between 6. Note: one gram of carbohydrates, proteins, fat, and alcohol contain 4, 4, 9, and 7 calories, respectively. One kilogram (2. 2. Healthy Diet. If you want to learn some general things about a healthy diet, please search the internet. Below I provide some of my personal opinions on the main nutrients, and I say something about their relevance in a bodybuilding diet. Don't believe the common misconception that you have to eat meat to get big. Here's how you can build muscle on a vegan diet. True Natural Bodybuilding: a real natural bodybuilder explaines his personal diet, nutrition program, and protein supplementation by means of milk shakes. Nutrition is important to all, especially vegan athletes. This is possible while adhering to a Vegan diet and lifestyle, but careful planning is necessary. My recent analysis of Harley Johnston’s (30 Bananas a day) aka Durianrider Water. Water is the most important nutrient for almost any living organism. Drinking a lot is healthy, especially for the kidneys. Drink about 3 liters of water per day (milk and juice contain about 9. Don't drink too much alcohol, caffeine and sugar containing drinks. Unless your workouts take longer than 1 hour, there is no real need to drink or eat during your workouts. ![]() ![]() Protein. Protein is without any doubt the most important nutrient for any bodybuilder. Eat at least 1 gram of animal protein for each pound of your body weight (1 kg = 2. I personally eat about 3. A high daily intake of protein is an absolute requirement to make muscle growth possible, and protein is excellent in reducing the hunger feeling during a low calorie diet. ![]() Good sources of protein are milk, eggs, poultry, meat and fish. Carbohydrates. Carbohydrates (carbs) are the best source of energy for bodybuilders as they are easily converted into glycogen, the main form of stored energy in the muscles. Don't eat too much fructose (fruit sugar) containing carbs such as sucrose (table sugar) and HFCS (high- fructose corn syrup) as they more easily get converted into fat, and opt for carbs with a low to medium glycemic index whenever possible to ensure a gradual release of glucose into the bloodstream. Good sources of carbs are vegetables, fresh fruit, milk, pasta, rice, bread, crisp bread, potatoes, and cereals such as oats, wheat, corn and barley. ![]() Fat. Keep your fat intake limited. Avoid saturated fats, which are usually from animal origin. Good sources of fat are fat fish, nuts, seeds, and vegetable oils such as flaxseed oil (rich in omega- 3 fatty acids that may reduce the risk of coronary heart disease), olive oil (rich in monounsaturated fatty acids that may reduce the risk of coronary heart disease), sunflower oil (rich in vitamin E which is a strong antioxidant that prevents the cell- damaging effects of free radicals) or coconut oil (composed mainly of medium- chain triglycerides, which may not carry the same health risks as other saturated fats). Creatine. Creatine naturally occurs in the muscles where it plays an important role in the energy supply during exercise. While your body is able to make creatine itself, also your diet is an important source of creatine for your body. Approximately half of creatine stored in the muscles originates from food. Creatine is a natural nutrient mainly present in poultry, meat and fish at about 3 to 7 g per kg. As a bodybuilder, you need to eat 3 to 5 grams of creatine per day for optimal performance. Since most of us don't eat big amounts of poultry, meat and fish, and since part of the creatine is broken down by heat during the cooking process, supplementation of creatine may be worth considering. Vitamins and minerals. Vitamins and minerals are essential nutrients for a good health. However, if you follow a normal healthy diet, especially if you regularly include some grains, nuts, fresh fruit and vegetables, you will have plenty of all vitamins and minerals. Extra vitamins or minerals will certainly not stimulate muscle growth or body fat reduction. Nicotine, alcohol, caffeine and other addictive drugs. I don't believe it is possible to be a successful true natural bodybuilder if you are addicted to any of these drugs, especially nicotine (tobacco). Protein Shakes. Protein shakes are the simplest, least expensive, and most effective way to turn your normal healthy diet into an effective bodybuilding diet. I recommend you to drink three big protein shakes per day in between your other meals. Blend about 6. 0 grams of milk protein powder (= about 5. Each protein shake will then contain about 6. Adjust the size of your shakes to your personal needs. For those who are lactose intolerant I recommend to use egg protein powder and soy milk, juice or plain water to prepare your protein shakes. There also exist protein powders that are very low in lactose, very interesting for lactose intolerant people who have difficulties digesting lactose (milk sugar). When I was still studying at the university and didn't have access to protein powder, I used to drink a gallon (3. In the mean time I have tried many brands and kinds of protein powder, and I find all of them equally effective. Meal Replacement Shake. Let me also present how I make my favorite whole meal shakes that are rich in high quality proteins and carbohydrates, high in fiber, low in fat, full of all necessary vitamins and minerals, and free of chemical additives. Add the following ingredients into your blender: 1 banana. L of (skimmed) milk. L of fruit juice (orange, apple, pineapple or grape)6. Brinta Classic) or fine milled oats. After blending for 3. L water. Note that orange juice, apple juice, pineapple juice and grape juice contain 4. Orange juice contains by far the most vitamin B and C. If you want an extra thick shake that digests more slowly and kills the hunger for a longer time, you can add a small amount (< 1 g) of xanthan gum or guar gum. It is also possible to add extra flavor by means of commercially available calorie free flavoring drops. Post- Workout Shake. The main energy source for a bodybuilding workout is glycogen. A total of about 5. During an intense bodybuilding workout your body consumes about 1. Also some muscle proteins are broken down during your workout and their amino acids (mainly the BCAA's) are used as fuel. Scientific studies have demonstrated that during the first 2 hours after a workout your body is able to recover its lost glycogen and muscle protein very fast and efficiently if the necessary nutrients are available in the blood. Although there is no substantial evidence that a fast post- workout recovery results in increased long term muscle gain, it has become popular among bodybuilders to consume a fast digesting nutrient- rich meal shortly after each workout. As a simple and healthy replacement for the commercially available post- workout supplements, you can drink 3. L of grape juice shortly after your workout, followed by a whey protein shake (5. L orange juice, 3. L skimmed milk) 1. This releases a total of about 9. The glucose and the fructose from the fruit juices serve the glycogen synthesis in the muscles and liver, respectively. The amino acids from the whey protein serve the recovery of the muscle proteins. Bodybuilding Diet Plan. Also take a look at my concrete example of a good bodybuilding diet plan and the TNBB diet plan excel spreadsheet which you can use to build your own diet plan. Vegan Bodybuilding & Fitness. What to eat before exercise. Before exercising it’s important to fuel your body. Only then can you adequately handle. Carbohydrates are the primary fuel source of choice for our bodies to supply us with. Proteins are the least effective fuel source of macronutrients. For example. when fueling up on my way to the gym, or when eating breakfast within an hour of my. Immediate fuel before workouts should be fruits. Fruits are amazing sources of. They are also easy on the stomach, digest easily and should not inhibit. My favorite foods to consume just before exercise are bananas, oranges, apples, grapes. I also use some natural sports. Vega Sport Performance Optimizer. It’s designed to supply your body with. That speeds up the recovery process. Check out the ingredients: For energy: Green tea, ginseng and yerba mate. For reducing inflammation: ginger root, Devil’s Claw and turmeric. For mental focus and stamina: kombucha, coconut oil, and a host of other natural. Pre- workout energy drinks are not required. But the plant extracts they contain elicit. I usually consume my immediate pre- workout nutrition within an hour before exercise. Depending on the nature of my workout, I. Vega Sport Performance. Optimizer during my workout. That provides additional calories, sugars, hydration and. If you’re headed to a weight training workout, or sports match or competition, keep a. It won’t feel heavy in your stomach but will actually help continue to fuel your. Prepared Pre- Workout Nutrition. If I had a long workout later today, or a competition hours from now (or even. I would do my prepared pre- workout nutrition now. When I know exercise is still many hours away, I fuel up with complex carbohydrates. These carbohydrates are slow digesting and provide. That’s why they’re popular carbohydrates for runners, endurance. So suppose it’s 1. PM. Start fueling up with a variety of dense, heavy carbohydrate foods, protein. Omega 3 and Omega 6 essential fatty acids). Eat large quantities of these carbohydrate foods, supplemented with protein and. Then as you get closer, say around 3pm, take in more. Then at about 5 - 5: 3. PM, pack in the fruit right before exercise. Fruits contain a lot of. You’ll be all set for your 6. PM soccer match, run, or the weight. What to eat after exercise. After exercise, the most important aspect of post- workout nutrition is the consumption. Amino acids, the building blocks of protein, are responsible for the repair. What does that mean? When you’re exercising, you’re actually creating micro tears in your muscles. Your body. requires amino acids (protein) to rebuild those muscle fibers so they can grow, get. If you don’t consume protein and a wide variety of amino acids after exercise, you make. This can easily happen if you exercise hard, don’t supply your body with. Replenish your body not only with protein, but with carbohydrates and essential fats. Since carbohydrates are the primary fuel source used up during. My favorite protein sources are dark greens, beans, legumes heavy foods like tofu. Traditionally, after I complete a workout, my first desire is to. We call this hour immediately after exercise the “nutritional window of opportunity”. Why a protein drink? Nutrition in liquid form is much easier for your body to digest and. It’s not that eating whole foods is bad. In fact, they’re part of my post- workout nutrition. But the first step should be to get some sort of natural protein drink in. These can even be whole- . Added with water they make the. There are many brands out there. I recommend the Vega product line because they use. Vega Whole Food Health Optimizer is a meal replacement powder, as well as a protein. That means it has five sources of protein (hemp, pea, rice, flax, and chlorella). It’s a prime. candidate for post- workout nutrition. That’s because it helps with recovery, reduces. It’s also vegan, sustainable, alkaline- forming and. I use other Vega. Vega Sport Protein as well because it contains Branched Chain. Amino Acids (BCAA’s) and the amino acid commonly known for its assistance in muscle. L- glutamine. I use other brands as well and enjoy a diversity of quick, nutrient. After my protein drink, I focus on a meal based around whole foods or high protein/. My post- workout meal is one of my largest meals of the day. Exercising and burning calories increases your appetite. So you need high protein/. I tend to focus on burritos, sandwiches, large. I’m also a fan of ethnic foods. After exercise I often find myself at a. Thai, Indian, Mexican or Ethiopian food restaurant. That is just my preference but the. Remember to eat for nourishment and eat to thrive, be it before, during or afterexercise. Fuel yourself well. All the best in health and fitness! Robert Cheeke@Robert. Cheeke on Twitter.
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