Healthy Eating and Bodybuilding
Are you wondering how you can successfully build muscles, lose fat, get your body fueled with good energy and feel your best? Do you want to learn the right diet and supplements to support you in this journey? Well, let’s get right into it. Always remember, you are what you eat. I love this saying and I always remind my clients with it. The foods you put into your body on an everyday basis are going to be the largest determining factors in what you look like. To build muscles, eat like a horse, your muscles need real food for energy and to recover from your hard workouts. Your foundation is: Eat whole and more importantly unprocessed foods. Anything your grandpa ( ancestors ) wouldn’t eat, don’t eat it either. Drop the junk, soda, frozen foods and all that processed crap. Instead eat lots of natural foods like red meats, chicken, veggies, fruits, bone broth, healthy fats… etc.
In few words a successful bodybuilding plan consists of four step:
1) Train hard
2) Eat right
3) Use the right supplementation when necessary
4) Repeat for many, many years ( keep it up )
Healthy Eating and Bodybuilding
For me the secret for building healthy muscles is by lifting weight and eating well. Remember what you do OUTSIDE the gym is equally important. Adding to this, seek joy in your exercise routine by choosing activities that make you feel rejuvenated. I love walking, swimming, snowboarding, hiking, surfing ….etc. I know California has it all!
I want to point out that bodybuilding is not just for men as most people think. In addition to its health benefits it actually gives a great youthful shape to a woman’s body if done the right way. People with a bit more understanding of exercise physiology realize that this is obviously nonsense. It’s really important for women to strenghen their body too. Women won’t gain large amounts of muscle when working with weights, because they do not produce enough testosterone to build muscles at the same rate as men. It is physically impossible for them to get big, bulky and extremely muscular, they can get muscular like men ONLY if they use steroids. Yuck!!
Why Building Muscles Is So Important?
There is so many health benefits for building muscles. Just to name few:
- Building muscles boasts your metabolism
- Building muscles reduces arthritis
- Building muscles will keep you looking younger
- Building muscles strengthen your bones
- Building muscles keeps your mind sharp
- Building muscles helps regulate blood sugar
Top 10 Foods For Building Muscles
Clean lean protein ( Meat ) : It gives you the extra protein you need to pack on muscle.
Whole eggs: They are simply the best natural food ever and are packed with the most bio-available source of protein albumin, amino acids, and beta-carotene
Wild fish: In addition to the proteins in fish, it loaded of so many amino acids and vitamins such as vitamin B12, Iron and Fish also provides creatine at about the same level as beef, at approximately 1 g per 8 oz. in the case of tuna.
Almond Butter: Rich in L-arginine to increase NO2 and vitamin E that will help reduce damage from free radicals after a heavy workout.
Sweet potatoes: They are a typical bodybuilder food and one of the best to load your body with good carbs. Athletes should consume at least 50 percent of their calories from carbohydrates. are an extremely important macronutrient in bodybuilding and sweet potatoes provide plenty of carbohydrate for energy, along with many other health benefits.
Broccoli: Broccoli, contain several unique antioxidants and compounds that can help to improve your health. Indole-3-carbinol and D-glucaric acid are two nutrients found in cruciferous vegetables like broccoli that aid in clearing excessive estrogen and toxins from your body.
Bananas: To build muscle, you have to eat more calories than you burn, as the leftover calories are used for the repair and growth of muscle tissue. One large banana contains around 121 calories.
Bone Broth: In order for you to get healthy muscles, you have to double think the health of your bones. This may be obvious but bone broth is great for your bones! The more bones are cooked, the softer they become and the more minerals they release into broth. It’s also a great way to control muscle cramping.
Good Fats: Increase dietary fat intake. Research shows that substituting monounsaturated fat for saturated fat can shift fat gain away from the midsection. This will help keep your core looking and feeling tight during a mass phase, even if you gain some fat. An example of good fats are avocados.
Top 5 Natural Supplements For Building Muscles
L-Glutamine (5–10 grams daily)
Creatine Monohydrate (1–3 grams daily)
BCAA’s (amino acids)
L-Arginine (1000 mg 2x daily)
Foods To Avoid
Sugar: The firs enemy of health. Sugar will increase free radical damage from hard workouts, leading to fatigue. It also contains contains empty calories. Eat fruits and vegetables for carbs instead.
Hydrogenated oils like vegetable oil, soybean oil, corn oil, and canola oil all can lead to inflammation which slows the recovery of muscles.
Alcohol: Alcohol is another empty calorie drink and removes the good nutrients from the body. Stay away!
White and wheat products:Bread is an incomplete protein source, and white bread has the same insulin response to your body as pure table sugar.
Processed foods: Minimize your consumption of processed foods as much as possible and focus on clean or natural foods. Make simple switches to avoid unhealthy foods
Do you have any additional info about healthy eating and bodybuilding you want to share ? Please feel free to do so in a comment.