If
you are planning to start building your body mass, it is essential you know how
effective eating quality protein on a day to day basis is. Protein is very
effective for body building and repair. Although protein is a good source of
nutrient for body building, you need much more than protein. You are as well
required to eat balanced diet. Also, ensure you eat after an hour of your
exercise. Practice these 20 diet tips for body building; you
will begin to see an increase in your body mass:
1) Drinking
liquid Proteins
As a means of supplementing your protein intake, you should consider protein giving liquids. Protein drinks may result to indigestion to some.
If your body
system does not tolerate lactose well, you might consider protein made of hemp
instead of whey.
2) Eating Protein Bars
Using protein for your snack augments the protein
intake to your body and helps to increase your body mass. Find a protein that
you fancy and use it snacks. Quality protein bar contain as much as 20 g of
protein.
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3)
Eat more Greek Yogurt
Greek
yogurt gives you more protein than the common yogurts. Take Greek yogurt with
some fruits for your breakfast. It is a good way to start your body building
day.
4)
Eat Nuts
Nuts like peanuts and almonds are a great source of protein.
A small portion of almonds are healthier snacks than most junk foods. Try them today!
5) Eat Quinoa and Hummus if you are a vegetarian
For
vegetarians, the two are a good replacement for meat and dairy products. They
contain fiber and protein. Quinoa, is in fact a complete protein source
6) Take more of Lean Meats
Chicken is a very good source of protein for body
builders. It contains top quality protein. Turkey and lean beef are also great
for body building.
7) Give up Fruits
for a While
No doubt, fruits contain vitamins and
minerals needed daily for our body to function well. On the other hand, fruits
also contain fructose. Fructose is a natural sugar that is not well managed by
our body. It is converted to fat in the liver and leads to conversion of fat
into fructose.
8) Reduce your
Dairy intake
Diary product contains very many proteins and
minerals as well as fat. You can use casein lean food item which you can obtain
in powdery form from the grocery store. Also try cottage cheese as a substitute
and excellent after workout.
9) By all means
avoid sauces
This one of the best body building tips for
you. Most
sauces contain plenty of sugar and calories. They would increase the
accumulation of fat which puts more pressure on your muscles to burn fat.
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10) Increase your daily
intake of protein
Your body needs a daily 1 to 1.5 grams of
quality protein to gain 1 pound of weight. Spread out this protein intake into
five or six meals a day. Endeavor to space out the period in between to be
about 3 hours.
11) Try Food Supplements
A body builder needs more intake of protein
than a normal person. Try food supplements such as protein powder, creatine,
multivitamins, glutamine, etc. They are additional boost to meet your muscles demands.
12) Plan your daily calorie
intake
You should work out your daily calorie intake
and maintain it. You need more calorie intake than you burn out in order to
gain weight. Burning more calorie than you gain impedes weight gain.
13) Right proportion of Balanced Diet
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Eat the balanced diet in the right proportion. Go for 40% protein, 40% carbohydrates and 20% fat of your entire calorie intake. 300 grams of protein per day for about 6 meals a day means 50g of protein each portion of food you eat.
14. Take copious amount of water daily
The greater proportion of body mass is its water content. You need to drink plenty of water if you want to put on weight. Again, plenty of water of about 3.2 liters per a day helps your body to readily transport digested food round the body.
It can be difficult to keep track of your entire calorie intake. Luckily, professional bodybuilders have come up with bodybuilding diet meal plan. You can avail yourself of such handy provisions to ensure you take enough calories.
16) Eat plenty of egg white
Egg
white are very good source of protein for you as a body builder. It contains
less fat and is one the most top protein for body building..The larger
proportion of protein absorbed by the body is essential for protein synthesis.
17) Take more fish in your
diet
Though
it is the rule to avoid as much fat as possible, it is a different case for
fish intake. Even though it is essential for you to avoid eating saturated
fats, you need Omega 3 for body building process. You can get these Omega -3 fatty
acids through fish.
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18) Eat plenty of Legumes.
People
tend to concentrate more on lean meat and forget the usefulness of protein.
Protein such as kidney beans is very high in protein content. They as well as
have enough fiber s which aids in the normal and continuous movement of the
bowel.
19) Consider low burning carbohydrates snacks
Slow burning carbohydrates also aid in body building. Such carbohydrates can be found in found in foods such as oatmeal and sweet potatoes. They can make excellent snacks before work-out.
20. Reduce intake of Calcium
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Calcium on its own alone can reduce your weight to up to 30 pounds in 20 weeks. It discourages the accumulation of fats in your muscles. It eventually leads to conversion of fats into excretory waste thus leading to weight loss.
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Calcium on its own alone can reduce your weight to up to 30 pounds in 20 weeks. It discourages the accumulation of fats in your muscles. It eventually leads to conversion of fats into excretory waste thus leading to weight loss.
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The
importance of protein giving foods to body builders cannot be overemphasized.
Unless you eat enough of protein, you would hardly gain body mass. Ensure you
eat the right proportion of protein at the right time to win the race!
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