Why and what kind of nutrition is important in bodybuilding?
In Bodybuilding and other strength sports, developing muscle mass and an athletic body is often important. In addition to regular strength training, nutrition is an important part of this type of sports. There is a lot of scientific evidence that shows that nutrition is more important than the actual training. In this short blog you can read why nutrition is important and what kind of nutrition you can best use for the best result.
So nutrition is an integral part of bodybuilding and other strength sports, here are some reasons why nutrition is important in bodybuilding.
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Building and repairing muscle tissue
To build and maintain muscles, they need nutrients such as protein, carbohydrates and healthy fats. Proteins are the building blocks of muscle and are essential for the growth and repair of muscle tissue after intense exercise. Carbohydrates provide energy for exercise and help restore glycogen, the stored form of glucose in muscles. Healthy fats aid in nutrient absorption and support hormone production, which is essential for muscle growth.
Training performance optimization
A nutritious diet can help optimize exercise performance. Nutrients such as carbohydrates and protein provide energy and stamina during exercise, while hydration is crucial to avoid exhaustion. In addition, a nutritious diet can contribute to muscle recovery and repair/development, preparing the body for the next workout.
Reduce body fat
Bodybuilding and often other strength sports are not only about muscle growth, but also about reducing body fat. Consuming healthy foods that are low in calories and high in protein can help build muscle and reduce body fat. Eating foods high in healthy fats and fiber can also help reduce appetite and control calorie intake.
Overall health and wellness
A balanced bodybuilding diet can contribute to better overall health and well-being of the mind and body. Eating a nutritious diet rich in vegetables, fruits, whole grains, lean protein and healthy fats (the run of 5) can help reduce the risk of chronic diseases and conditions such as cardiovascular disease, type 2 diabetes and obesity. In addition, eating healthy foods can contribute to better sleep, a better mood and increased mental toughness.
Now that you know why it can be important to pay close attention to your diet, let's look at which nutrition is important to achieve the best results. It is important to realize that you should include as many of the macros below as possible in your daily eating schedule before supplementing with additional supplements.
Protein intake and muscle growth
Protein intake is an essential part of a bodybuilder's diet because it is the building block of muscle tissue. Several studies have shown that increasing protein intake can help with muscle growth and repair. For example, a study published in the Journal of the International Society of Sports Nutrition, showed that a high protein intake can promote recovery and muscle growth after intense resistance training.
It is generally recommended that bodybuilders between 1,6 en 2,2 grams of protein per kilogram of body weight per day to promote optimal muscle recovery and growth.
Carbohydrate intake and performance
Carbohydrates are an important source of energy for the body and therefore essential for a bodybuilder. Carbohydrates provide energy during intense workouts and help restore glycogen, the stored form of glucose in muscles. A study published in the Journal of Applied Physiology found that increasing carbohydrate intake before and after exercise can improve performance and reduce fatigue. Which indirectly means better results.
Fat intake and hormone production
Healthy fats are essential for hormone production and nutrient absorption in the body. Hormones play an important role in muscle growth and recovery. A study published in the journal The Journal of Clinical Endocrinology & Metabolism found that a high-fat diet can lead to increased testosterone production, which can aid muscle growth and repair.
Vitamins and minerals
Eating a varied diet high in fruits and vegetables can help provide the proper vitamins and minerals needed by the body. Vitamins and minerals play an important role in muscle growth and repair. For example, a study published in the journal Medicine & Science in Sports & Exercise showed that vitamin supplementation
Additional supplements
Shilajit and turkesterone are natural supplements that can contribute to an effective bodybuilding routine. Shilajit contains essential minerals and acids that help improve muscle strength and reduce muscle soreness. Turkesterone, on the other hand, can help stimulate muscle growth and increase endurance. Both supplements are therefore valuable additions to your fitness regime and can contribute to achieving your bodybuilding goals.
Caloric intake and body composition
Caloric intake plays an important role in a bodybuilder's body composition. A study published in the journal Nutrition & Metabolism, showed that a low-calorie, high-protein diet can help reduce body fat and maintain muscle mass. Maintaining a healthy body weight and body composition is important for achieving optimal performance in bodybuilding.
The formula for calculating the number of calories needed for bodybuilding depends on several factors such as gender, age, weight, height, body composition and exercise intensity. In general, the formula can be written as follows:
For men: BMR = 88,362 + (13,397 x weight in kg) + (4,799 x height in cm) - (5,677 x age in years)
For women: BMR = 447,593 + (9,247 x weight in kg) + (3,098 x height in cm) - (4,330 x age in years)
Next, you need to multiply the BMR by a factor that takes into account the exercise intensity and bodybuilding goal. Here are some guidelines:
- For fat loss and light activity: BMR x 1,2
- For weight maintenance and light activity: BMR x 1,4
- For muscle building and moderate activity: BMR x 1,6
- For heavy training and very active lifestyle: BMR x 1,8
The result of this calculation shows the approximate number of calories you need each day to reach your goal. It's important to remember that this is just an estimate and you should adjust your diet and exercise plan based on your individual needs, goals and experiences.
