This article will find some essential Bodybuilding Nutrition Strategies that help you keep healthy and better body transformation results.
We’ve already covered some very important points about your diet.
The importance of a healthy diet and how to get the most from it, I’ve listed below 10 “must-do” Bodybuilding Nutrition Strategies, which I feel are essential to your success.
1. High Meal Frequency
High meal frequency is an essential Bodybuilding Nutrition Strategies that I recommend to everybody because of the many benefits it offers. If your primary goal is body composition changes, you usually want to eat regularly, usually every 2-4 hours on average. There are 3 excellent reasons for doing this, which I’ve highlighted below for you.
Muscle Protein Synthesis
As I explained earlier, eating frequent protein meals helps stimulate your muscle protein synthesis levels (MPS). This is extremely important to your body transformation because this protects your current muscle mass and, secondly, increases your ability to build new muscle tissue. This is why I want you to consume a meal rich in protein every 2-4 hours to provide your body with enough leucine to spike MPS levels.
Blood Sugar Management
Eating frequent meals every 3-4 hours means that you will help manage your blood sugar levels more efficiently. There won’t be any aggressive spikes. There won’t be any extreme dips in blood sugar levels, which is key to optimising fat loss and maintaining good energy levels.
Imagine you’re consuming 3000 calories in a day. Now imagine how consuming that food over 6 meals vs. 2 meals will impact your gut. Consume masses of food in one sitting. It’s going to be much harder on your gut to deal with, and you’re also going to have the issues associated with the first two points above.
2. High Protein Prioritise
High protein diets are incredibly effective Bodybuilding Nutrition Strategies in allowing you to achieve a dramatic transformation. I recommend that men will want between 1-2g of protein per pound of lean bodyweight and women between 0.8g and 1.2g per pound of lean body weight on average. As you already know, having a high protein diet will maximise your ability to burn fat and build muscle.
3. Eat As Much As You Can
This Bodybuilding Nutrition strategy is essential when it comes to retaining lean muscle mass and burning fat.
Higher Metabolic Rate
By eating more clean food, you will raise your metabolic rate, which means you’re going to be burning more calories around the clock without doing any extra training or cardio. A lot of people have allowed their metabolisms to slow down by under-eating.
Obviously, by eating more, you’re going to have fewer food cravings, and you’re going to feel energised as a result. This is a win-win because your workouts will be better, and you’re going to enjoy the process much more.
Scope To Change
Suppose your calorie ceiling is set higher, and you’re progressing. In that case, you’re going to have an easier transition to lower the body fat levels you’re striving for. When you hit a plateau, you’ve got more room to reduce food, which you wouldn’t if you’re already under-eating.
Ultimately, it would be best to eat as much as you can whilst still allowing for progress.
4. Quality Foods
Adding wholesome foods in your diet is the effective Bodybuilding Nutrition Strategies for better results. The reality is that wholesome, natural foods will always be better for you; there’s no denying this. However, it’s become more commonplace for Bodybuilding Nutrition Strategies in the fitness industry to include inferior food sources within your calorie targets to “allow for flexibility. However, you cannot afford to view nutrition as a simple mathematical equation of calories without any consideration for quality!!
The quality of your calorie intake is essential because:
- It relates to digestive health & performance
- It supports immune function
- It supports better energy output
5. Timing Is Key
Timing your nutrients correctly to get optimal results over your body transformation is the most important Bodybuilding Nutrition Strategies. Doing this right will help maximise your hormonal output, nutrient partitioning and recovery.
For instance, in the post-workout window, you want a faster-digesting protein source to immediately replenish amino acid levels within the muscle cell to prevent catabolism. Having some faster-digesting carbs present in this instance is also beneficial to help raise insulin and blunt cortisol levels, and shuttle nutrients into the muscle cell.
6. Wide Variety Of Food Sources
A wide variety of foods are an essential Bodybuilding Nutrition strategy. I recommend you have a wide variety of food sources within your diet. Within the fitness industry is small too common to see people eating the same frigging meals all day, every day, without any form of variation whatsoever. Here’s why you need to avoid doing this:
- Eating a broader range of wholesome foods will give you a more comprehensive range of micronutrients(vitamins and minerals)
- Sensitivities to foods like chicken breast and eggs are widespread among those who follow a typical “bodybuilder” diet because they eat them too frequently. As a result of their gut develops sensitivities and intolerances to these foods. You ideally want 4 separate sources of protein in your diet throughout the day, and it’s even better if you can rotate heads in and out during the week on a like for like basis.
- Sticking to a diet is always challenging enough, so having a broader range of foods to choose from makes things that much easier for you. Like I said before, don’t make it more difficult than it needs to be for yourself.
7. Don’t Miss Meal
Eating frequent meals rich in protein is key Bodybuilding Nutrition Strategies to your success in body transformation. They’re one of the fundamental rules is not skipping meals, which requires preparation and consistency. If you miss meals, then you are missing out on MPS stimulation, and you are also creating opportunities for your craving to kick in and cause issues Just don’t skip meals if you want to achieve your result.
8. weighing Your Meals
One of the essential Bodybuilding Nutrition Strategies is logging all of your meals and weighing them to ensure you know exactly where your current intake lies on a day to day basis. Without this strategy, it is much harder for you to make the proper adjustments to accelerate progress and avoid plateaus. Without this information, you’re just guessing. If you weigh all of your meals and log this information, it becomes a much more simple process to make the relevant changes.
9. Drink Enough
Ensure you drink a lot of water is essential Bodybuilding Nutrition Strategies you can do to maximise your results. Getting in enough water will elevate your metabolic rate, improve your digestion and allow your body to transport nutrients more effectively throughout the body.
All of these things are key to getting optimal results!
10. Salt Intake
Regulate your salt intake is one of the effective Bodybuilding Nutrition Strategies you can do. You want to eliminate and control all of the variables which have the potential to cause you issues. For instance, if you avoid salt for weeks on end and then start consuming it sporadically, it’s going to harm your physique potentially. Lightly season your meals with sea salt to help keep your sodium levels balanced, which helps with water retention, muscle fullness, and overall gym performance.
That concludes these 10 essential Bodybuilding Nutrition Strategies to good nutrition, which is key to your progress.