QUESTION 1 WHAT'S A GOOD OVERALL APPROACH TO PROTEIN?
I think people should focus on eating nutrient-dense foods that have a lot of vitamins and minerals and are high in fiber. Not only are these things good for muscle growth, but they are also good for health. Although it is important to have your macros in check, that is not the only factor in having a good diet. You should try to eat leafy green vegetables as often as possible. Make sure you get them.
You've been told that before, though. I'm excited to answer the question about protein because I've done a lot of research on protein and amino acids. A lot of people think they need to consume a lot of protein in one day, but that is incorrect.
Instead of thinking about how many grams of protein you need to consume in a day, think about how much protein you should have at each meal and how often you can have meals.
Research shows that a 180-pound man will build muscle most effectively if he consumes 30-40 grams of protein per meal. The amount of weight you can lift will vary depending on your size. A 250-pound man will be able to lift more than a 130-pound woman.
Everybody has different needs when it comes to meal timing, based on their lifestyle and how much they can comfortably eat. I know people who eat eight times a day, but that's too much for most of us. You should eat 4-5 times a day and make sure you're getting enough protein with each meal.
finds that branched-chain amino acids are effective at keeping protein synthesis spiked. That's not just some bodybuilding mumbo jumbo—it works! Leucine is the most important branched-chain amino acid for bodybuilders.
In order to maximize muscle growth, you need approximately 3 grams of leucine per serving. This is equivalent to the amount of protein found in most meals. BCAA supplements can help ensure that you're getting enough of these essential nutrients.
QUESTION 2 WHAT ARE THE BEST PROTEIN SOURCES?
Some people have trouble digesting dairy, but it's a great source of protein. Research suggests that consuming dairy regularly can lead to various health benefits, such as being leaner, having more muscle, and generally being healthier. It is not an exaggeration to say that it is one of the best sources of protein that we know of yet.
You can tailor your diet to fit by consuming dairy products. Dairy products contain protein, fats, and carbohydrates. How much you get of each is determined by how dairy is processed and filtered. You could end up with more protein, more fat, or more lactose (a sugar found in milk) if you eat dairy.
Bodybuilders want to consume dairy for the high-quality protein it provides. Whey is a dairy product that is rich in protein and has been filtered to remove other ingredients. The same thing goes for casein. How you prepare your food will affect the amount of macronutrients you consume.
Animal-based sources of protein are going to be ideal from a protein perspective. Protein-rich foods like eggs and lean meats can help promote growth. Salmon is packed with not only protein, but also nutrients like omega-3 fatty acids, which help reduce body fat and promote good health.
Although supplements can be helpful, the most important factor for good nutrition is the food itself.
QUESTION 3 WHAT'S A SMART APPROACH TO CARBS?
Now that you have your protein intake sorted, it's time to focus on energy. The amount of carbohydrates and fat you need to consume to maintain energy during training depends on the intensity of your workout. Training three days per week requires less energy than training twice a day. That person's carb needs are going to increase accordingly.
When looking for carbohydrates to include in your diet, you want foods that will make you feel full, but that will also give you energy for your workouts. Eating moderate to low glycemic carbs like oatmeal and sweet potatoes will give you the best results. High-glycemic carbs cause your blood sugar to spike quickly, followed by a sharp drop. Your blood sugar will drop soon and you'll feel very hungry. You will have trouble focusing on your training if your blood sugar gets low.
A good way to select carbohydrate sources, according to my colleague Dr. Don Layman at the University of Illinois, is to look at the fiber and sugar content. The author suggests that a 5:1 or lower ratio of carbohydrates to fiber is ideal. For example, if you are reading the label on a loaf of bread and it says the bread contains 20 grams of carbs and 5 grams of fiber, this means that
That's 4:1, which is perfectly within that range. A sweet potato is around the same ratio. When you compare a piece of bread that has 20 grams of carbs and 2 grams of fiber to another piece of bread, the difference in carb and fiber content is notable. That's 10:1, about the same as a regular potato.
Once you have completed your workout, it is acceptable to consume a meal with carbohydrates that have a high glycemic index and lower fiber content in order to replenish your body's carbohydrate reserves more quickly. After working out, you are less likely to store carbohydrates as fat. Whenever possible, try to balance your intake of carbohydrates with dietary fiber.
QUESTION 4 WHAT'S AN IDEAL BODYBUILDING BREAKFAST?
The things I said about carbs are especially true when you've just woken up. As I have said before, it is best to be conservative with carbohydrates, but it is okay to have a little more fat, like whole eggs.
You should also eat fibrous carbs at breakfast, such as oatmeal. Make sure you save room for 30-40 g of protein at every meal. You can get protein from eggs and yogurt. The reason these classic breakfast foods are so popular is because they are so good!
What I am saying is that you need to limit your carbs around your training sessions The takeaway from this is not that you should limit carbs all day long, but rather that you should limit carbs around your training sessions. Carbs are important if you train hard.
If you eat the right foods at the right time, your body will burn fat and not carbs. This will make you thinner at the end of the day.
QUESTION 5 HOW MUCH SHOULD I WORRY ABOUT SODIUM?
Sodium is a controversial topic among athletes. Bodybuilders are always saying that they don't want to hold water. However, the only time they need to worry about holding water is before a contest, and even then, it depends on several factors.
The rest of us need to hold on to water! You might perspire heavily while completing CrossFit exercises outdoors without air conditioning. If you sweat a lot during a workout, you could lose up to a liter of fluid. This might cause you to lose a couple pounds of weight overall, as well as sodium and other electrolytes. You need to replace them not only for your athletic performance, but also for your health!
We believe that muscles grow because they swell, and studies show that if people are dehydrated, cells might actually get smaller. That's the opposite of what you want!
Simply replacing the water you lose isn't enough. If you drank only distilled water, you would urinate more often and would therefore lose electrolytes. Drinking water is important, especially if you are sweating and working hard. It's okay to add salt to your food for flavor and to replace the electrolytes you are losing.
QUESTION 6 WHEN IS IT OK TO CHEAT?
You just ate something that was not part of your meal plan. You may have just eaten a lot of it. Does this mean your life is over? Bodybuilders should not freak out if they cannot do five hours of cardio tomorrow.
Hey, it happened. Just get back on your diet afterward. Obviously, it's OK to have a piece of cake on special occasions, like if it's Christmas, your birthday, or your friend's wedding. Just go back on your program.
The good you do every day leaves room for a little bad. Let special occasions be special!
Fats Consumption:
Fats also have the ability to make you feel full after a meal, similar to carbs. It's healthier to eat unprocessed fats from nuts, olives, and avocados than it is to eat processed fats and oils. At least 20% of your diet should be made up of healthy fats, including polyunsaturated and monounsaturated fats, as well as saturated fat found in egg yolks, cheese and poultry.
Vitamin And Fiber Consumption:
If it sounds wrong to you, vitamins are often overlooked in the diets of bodybuilders. The extreme focus on protein intake eventually leads to the lack of attention paid to micronutrients, especially vitamins. You should take some time to plan your micro nutrients before it gets too late.
The reason is that this vitamin provides calcium absorption in the body which is important for every individual. It is important for every Indian bodybuilder and athlete to get Vitamin D because it helps the body absorb calcium. Vitamin D is important for many bodily functions, including bone health, brain function, and protein and hormone synthesis. There are other important vitamins that bodybuilders shouldn't ignore, such as Vitamins B, C, and E.
Meal 1: Wake-Up Meal/Pre-Breakfast
Nutrient Groups: Fast Protein + High GI Fruits
What to Eat:
- Vegetarians: Whey Protein Shake and One medium to large size piece of fruit (preferably bananas or grapes)
- Non-Vegetarians: Whey Protein Shake and One medium to large size piece of fruit (preferably bananas or grapes)
A pre-breakfast meal, often called a “wake-up meal,” is crucial for bodybuilders and athletes who want to add mass and size. Your body is at its most catabolic state when you wake up after sleeping for 7 to 10 hours. This means that your body is now using your lean muscle tissue as a source of fuel.
Your first priority should be to get out of this catabolic zone as soon as possible. Eating a meal with fast protein and high GI fruits first thing in the morning will help you recover from the catabolic state.
Meal 2: Breakfast
A good combination of foods for a healthy diet includes proteins, low glycemic index carbohydrates, or slow-digesting carbohydrates, and healthy fats.
What to Eat:
- Vegetarians: Paneer Parantha (3 medium pieces)/Paneer Bhurji + Greek Yogurt/ Low-fat yogurt + sprout salad (1 medium bowl)
- Non-Vegetarians: Eggs, Oatmeal, Milk, and Nuts
breakfast is the most important meal of the day for your fitness goals. A good breakfast can help set the tone for the rest of the day and improve your mental and physical performance. A protein, carbohydrate, and energy-rich breakfast not only provides the nutrients you need, but also helps to regulate blood sugar levels after a period of fasting overnight.
Our body uses blood sugar and glycogen from the liver as fuel during the early hours of sleep. Although we wake up with low glycogen stores and blood glucose, To prevent further falling of these stores, the body's cortisol level rises.
Cortisol, also known as the stress hormone, is responsible for the breakdown of muscle protein and fat to derive energy. If you don't eat breakfast, your cortisol levels will stay high. Exposure to high levels of cortisol for a long time will have a negative effect on your ability to do sports over time.
Meal 3: Mid-Morning Meal/Snacks
Nutrient Groups: Protein + Slow acting carbs + Veggies
What to Eat:
- Vegetarians: Roasted chickpeas (1 medium bowl) + Small size fruit (1 medium size) + mixed vegetables salad
- Non-Vegetarians: Brown Rice, Chicken, and Broccoli
When you eat 2000 calories in two meals, your body reacts differently than if you eat the same 2000 calories in three major meals and two snacks. The idea is that it's better to eat several small meals throughout the day rather than two or three large ones. That way, your body can better process the calories.
If you snack throughout the day, you are less likely to overeat during meals because you will not be as famished. This meal should contain moderate amounts of protein and slow-carbohydrates like sweet potatoes, as well as fibrous vegetables like broccoli.
Meal 4: Lunch
Nutrient Groups: Protein + Slow acting carbs + Veggies
What to eat:
- Vegetarians: Mixed bean sabzi + Brown Rice (1 medium cup) + Broccoli/Cauliflower (1 cup cooked)
- Non-Vegetarians: Fish, Brown Rice, Mixed Veggies
It is important to have lunch because it sets the tone for pre-workout nutrition. This will help assure a better performance during the training session. A healthy lunch will prevent your body from breaking down muscle and will give you a sustained boost of energy to help you get through the afternoon.
Meal 5: Mid-Afternoon/Pre-Workout Meal
Nutrient Groups: Protein + Low GI carbs
What to eat:
- Vegetarians: Whole grain toast (spread almond butter or avocado) + Baked sweet potatoes (1 small bowl)
- Non-Vegetarians: Sweet potato and Protein powder
Importance of a Pre-Workout Meal: Studies have shown that consuming a meal 45-60 minutes before a training session can boost your performance during the workout. We think that it is not difficult to understand. A meal that contains slow acting protein and low glycemic index carbs before working out will help to improve your overall performance, maintain muscle mass, and reduce protein degradation.
If you don't eat the right foods before working out, it will be hard for your body to build muscle afterwards.
Pre-Workout Supplementation To Boost Energy And Increase The Pump:
- BCAAs: BCAAs includes Leucine, Isoleucine, and Valine. This three form an important part of the protein, and hence, they are responsible for protein synthesis in the muscle. BCAAs get readily absorbed by your body which results in delivering fast energy to the working muscles.
- Caffeine Anhydrous: Studies have shown supplementing with this stimulant before training not only increases energy and strength but also reduces the muscle soreness after heavy workouts.
- Arginine: Arginine is an amino acid which converts to nitric oxide in your body and thereby allowing blood vessels to expand. It will result in increased flow of blood and nutrients to the working muscle and hence a better pump.
- Beta-Alanine: In a nutshell, this stimulant increases muscular endurance by buffering hydrogen ions in the body, so that you keep up the intensity and workout for a long duration. You can get those extra few reps at the end of the set with this supplement.
Meal 6: Post-Workout Shake
Nutrient Groups: Fast Protein + Fast Carbs/High GI Carbs
What to eat:
Vegetarians & Non-Vegetarians: Whey protein shake and Dextrose Monohydrate.
A post-workout shake is an important part of post-workout nutrition. According to the International Journal of Sports Nutrition and Exercise Metabolism, published in October 2006, whey protein consumption can have a significant impact on strength when taken after exercise. A shake after working out will help you get the protein you need for the day, which can be hard to do with just regular food.
Post-Workout Supplementation To Increase Strength And Speed Up Post-Workout Recovery –
- Fast Carbohydrates/High GI Carbs: By the time you have finished yet another hardcore workout session, your body is running low on glycogen levels. Glycogen is basically a store of carbohydrates that your body uses as fuel when required. When you run out of this store, you will experience a lack of energy to do any work. So, it becomes a foremost priority to replenish the lost glycogen store with the help of ingesting fast carbs like Dextrose Monohydrate.
- Whey Protein:– According to research, whey protein supplementation during resistance training augments lean body mass. It also stated that whey protein is quickly absorbed compared to soy and results in more efficient muscle protein synthesis rates. Another study published in ‘Applied Physiology, Nutrition and Metabolism’ suggests consuming a post-workout drink containing a minimum of 10 grams of whey protein and 21 gram of carbs increases muscle protein synthesis rates post strength-training session.
- Creatine: There are a lot of varied opinions on the timing of creatine supplementation. Some people believe pre-workout creatine supplementation yields better results while others are of the view that as long as you fulfil daily creatine requirement timing does not matter. But if we go by this research, supplementing with creatine monohydrate post workout produced a 1.1 kg greater increase in fat-free mass compared to consuming pre-workout.
You can also add BCAAs to your post-workout protein shake to speed up muscle recovery.
QUESTION 7 WHAT IF IT FEELS LIKE MY DIET ISN'T WORKING?
Nutrition can seem like a totally different thing than training, since it is so much more integrated with our personal and social lives. The most important thing with nutrition is to be consistent.
If a few days after starting a diet you feel like it's not working, you may need to rethink your diet. It's possible that you're not seeing any results yet, or that it feels more demanding than you'd like. Don't throw in the towel! Bodybuilding is a long process. The men and women onstage look incredible and it didn't happen in a week.
I dedicated many years to honing my craft in the gym and the kitchen. Create a plan and follow it!
