The diet of someone looking to build muscle must be intricate, considering the nutritional needs to satisfy the demand of an athlete’s body. The body is subjected to a high energy consumption derived from weight training. This diet must contain the correct composition of macro and micro nutrients, trace elements, minerals, vitamins, fiber and water.
Almost all those who start on the journey that is bodybuilding, believe that the best way to gain weight is with lifting weights, which is true. But they follow a diet rich in protein which is not correct. If it is true that it is necessary to ingest an adequate amount of protein, the body does not store excess protein to form large muscles, what are needed are extra calories that must come mainly from carbohydrates. Overloading the muscle with weightlifting and other resistance exercises, the muscle fibers increase in size.
The trick to winning this weight is to eat steadily larger portions in three meals, plus one or two snacks a day. It is necessary to eliminate the intake of harmful fats and concentrate on good ones, such as those that come from nuts and fish oils. Hydration is also essential, for this it is necessary to drink 2 liters or more of water per day.
- Avoid the consumption of foods rich in fats and sweets.
- When you go to eat meat it is recommended that they are lean cuts, that is to say, with low content in fat and preferably white and red meats, like the veal or the breast.
- Fish, preferably grilled or baked, must be habitual in your diet, as it provides many benefits to the body.
- Fruit is essential and at least two servings of it are recommended throughout the day.
- The vegetable is another food that should not be missed in your diet and it is recommended to eat a daily ration, preferably raw and fresh.
- Do not forget cereals, such as oats, barley, wheat … or legumes, such as lentils or chickpeas, which are a source of carbohydrates and fiber.
- Reduce consumption of smoked or canned foods, precooked foods or confectionery.
- When cooking, avoid the breaded, battered and fried.
- Try to cook foods that are grilled, steamed, cooked or baked.