Nutrition plays an important part in helping you achieve your dream body. Here are our top 8 bodybuilding and weight loss nutrition tips:
Protein, Protein, Protein!!!
This is probably the most essential phase of muscle-building nutrition. For someone dedicated to building muscle, and weight lifts regularly, you should have around 1 gram of protein per pound of your bodyweight. This should be spread out throughout the day, which will maximize protein absorption. Protein should be taken with every meal, and casein protein is great right before bed. This is because your body is building muscle while you’re sleeping, and needs protein to feed the muscles.
Water: The most important Nutrient
Its crucial to stay hydrated throughout the day. Believe it or not but every body function requires water. A goal you should be setting is to have around half your bodyweight in water. (Converted to ounces of course) For example, A 150-pounder should consume 75 ounces of water per day. Staying hydrated will help you to perform at the level you should be. Stay away from Soda, and other high sugary drinks, and replace it with a nice cold bottle of water. Water also helps with your joints. Water is a vital component is synovial fluid, which is a joint lubricant.
Every Meal Counts!
I’m tired of hearing people skipping meals throughout the day. You should have a solid four to six meals daily. This is for everyone, whether your goal is to lose weight, maintain weight, or build muscle. The key to achieving your goal is what you are putting into your body. Not having time to consume four to six meals a day is not a good excuse. Precook your meals, and take them with you. This is just a little something the dedicated do. If you are serious about achieving your fitness goals, think about preparing your meals ahead of time. Remember the food you put in your body is crucial to your fitness and nutrition success. Abs are made in the kitchen!! Also, don’t skip breakfast; it is a crucial meal that provides you with energy for the rest of the day.
You Caloric Intake is Important!
No one knows your body better then you. Get to know your body, and your metabolism. It will be a very valuable tool for you in achieving success. This may actually be the hardest thing to do, and many fitness professionals; still have a hard time knowing how their body reacts. If you are building muscle try to ingest around 19 to 23 calories per pound of bodyweight. If you are looking to lose weight, make sure you are still getting your four to six meals daily, but keep your caloric intake lower. Approximately 1,400 -1,800 calories daily. (Please check out our nutrition plans for a sample meal plan, and consult with a nutritionist to get a better estimation of your daily caloric intake.
Everyone should already be taking a multi-vitamin, and if you aren’t we suggest you go right to our store and order one NOW! If you are suffering from nutritional deficiencies, which many people that work out are, a multi-vitamin fixes that. It will be one of your most important supplements to take. Remember though, not all Multi-Vitamins are created equal, and you should find the one that fits your needs best.
Recover, Recover, Recover!
Why must you wait 36-48 hours after you train a muscle to go back to it, and train it again? Simply because that muscle needs to recover, rest, and grow! A key supplement that will aid in your recovery will be Amino Acids. Amino Acids help manufacture, and repair damaged muscle tissue. Take 2.5-5 grams with breakfast, pre workout, post workout, and before bed. It will help your muscle repair, and help give you some energy you will need to get through the day.
Do Your Research!
You can’t just buy every supplement that your friends or workout buddies tell you too. Everyone has different goals, supplementing toward your goal is key. Do your own research. We are in a generation where knowledge is easy to find. Use reputable websites, pick up a magazine, or read a book on supplementation. It important that you use supplements that will help you achieves your goals. Many supplements that tend to fit everyone’s goals are, protein, multivitamins, and amino acids. These are three supplements that tend to have a positive effect on your performance. Lacking energy?, and looking to improve strength, looks into picking up a pre-workout. They tend to have a good amount of stimulates and nitric oxide that will have you lifting heavier longer.
Arginine: Time to boost your workout:
Your research starts here! Look into Arginine. Using arginine for size has become a no-brainer for most lifters. Arginine enhances your nitric oxide production, improves blood flow to muscles, resulting in more oxygen, nutrients, and hormones going to where they belong. Greater oxygen flow to the blood results in greater vascularity. Arginine has also been shown to raise growth-hormone levels, which eventually leads to greater strength and size. Many pre workout supplements have already included arginine in their active ingredients. Try to get around three to five grams of arginine before your workout for optimal performance.