Important Points to Create Your Own to Create Bodybuilding Diet

by Anuj Arora Author Rule #1: Eat Enough Protein
Proteins supply the body with the building blocks (amino acids) for building muscles. Ideally, people those who aim to build muscle should consume at least 2 gram of protein per kilogram body-weight on a daily basis and for those looking to maintain muscle mass should consume at least 1.2 - 1.5 gram of protein per kg of body weight every day. One should consume protein with high biological value like whey protein, fish, chicken, egg or low fat dairy products. These food sources contain all the essential amino acid required for muscle synthesis.
Best time to take Whey Protein is
Early in the morning within few minutes when you wake up.
Within 30 minutes of post workout.
Anytime between meals when you are looking to eat something.
Just before sleep.

Rule #2: Eat enough carbs
Carbohydrates supply your muscles with the required amount of energy to perform its function. Consume at least 2-3 grams of carbohydrates per kilogram body-weight on daily basis. After protein, carbohydrates are the second most critical macronutrient for muscle growth in bodybuilding. Carbs is the major fuel for working muscles; it is stored in liver and muscles as glycogen. Main source of carbs should be from slow digesting food sources like whole grain cereals and pulses, corns, sweet potatoes, beans and legume, fruit and vegetables.

Rule #3: Eat Fat too
Bodybuilders should maintain optimal levels of their testosterone hormone for building strong and lean muscles. Therefore, some amount of fat is utmost important to sustain the testosterone levels. Approximately 20-25% of calories should come from fat with higher percentage from unsaturated fats and about 5-10% from saturated fats. Examples of unsaturated fats include: plant oils, flaxseed oil, peanut oil etc whereas examples of saturated fats include: red meats etc.

Rule #4: Eat Frequently
Consume small and frequent meals containing adequate amounts of carbs and proteins after every 3-4 hrs to ensure constant delivery of energy and amino acids for muscle building all day long. Keep portion size at every meal approximately the same.

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Created on Dec 31st 1969 18:00. Viewed 0 times.

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