Most aspiring athletes understand the need to develop the right nutritional program. Find out what principles a beginner's bodybuilding diet is based on. Today's article is mainly aimed at aspiring athletes. If you want to achieve your goals in sports, then you should know exactly what is needed for this. Success in bodybuilding is based on three pillars: training, lifestyle and nutritional program. Today's article will focus on the last point.
For your training to be effective, you need to make changes to your nutritional program, but you should not make a revolution, as it can be harmful. Let's take a look at what a beginner's bodybuilding diet should look like.
Diet Tips for Beginners
You should start with a few tips that will be useful to you at the initial stage of bodybuilding. You will have to remove all junk food from your diet for the first couple of months. This should include confectionery, fatty foods, various carbonated sugary drinks, white bread and animal fats.
You should also stop using various sausages, semi-finished products and smoked products. To make it easier to draw up a nutrition program, you should make a list of those foods that you are going to consume. Remember, the best sources of protein compounds are seafood, fish, lean meats, low-fat dairy products, eggs, poultry, and legumes.
You should strive to ensure that during the first three months of exercise, you get at least 1.5 grams of protein with food for every kilogram of your body weight. This is the daily dosage of this nutrient. The largest amount of carbohydrates is contained in potatoes, muesli, cereals (excluding semolina and polished rice), vegetables, dark pasta and fruits. Fats can be found in sufficient quantities in vegetable oils, fish, and nuts. Make sure that during the day the proportion of fat was about 20% of the total calorie intake of a beginner in bodybuilding.
Start getting used to split meals as early as possible. However, you should monitor the total daily calorie intake of the nutrition program. Do not believe that food cannot be eaten after six in the evening. This only enhances the catabolic processes.
Nutritional Supplements for Beginners
Everyone has heard about sports nutritional supplements, which is not surprising due to the large number of advertisements in specialized publications and Internet resources. However, novice athletes should not take them for the first three months. First, you need to prepare your body for a new type of diet. After that, you can begin to gradually introduce into the diet and supplements. For example, if you want to gain muscle mass, then take whey protein 40 minutes before the start of the session, and after the completion of the training use gainers. If you are faced with the task of getting rid of excess weight, then take 5 to 8 BCAA tablets and a couple of teaspoons of glutamine.
The above supplements can be combined for weight gain, and add 1 to 3 grams of L-carnitine to BCAAs and glutamine to speed up fat burning. After another month, you can start practicing protein shakes in the morning, and then after a similar period of time include complex proteins in your diet, taking them before going to bed. As a result, you should consume about 2 or 3 grams of protein compounds daily.
It is very important that the amount of calories you get from sports supplements does not exceed 25% of the total daily calorie intake of a beginner to bodybuilding. After six months in the gym, you can experiment with different supplements, choosing the most optimal for your body. You need to build your new diet gradually. If you do it abruptly, then such a step will not only not be beneficial, but can also cause disruptions in the work of certain body systems. Often times, gastrointestinal upset when taking sports supplements is not caused by the poor quality of the product.
It's just that the body cannot cope with a large number of substances that have not been used before. You don't put 150 kilograms on the barbell when you first visit the gym, do you? This should also be done when creating a new diet for your diet. In addition, the body is able to assimilate only a certain amount of substances it needs during the day. All excess nutrients, at best, will simply be removed from the body.
It should also be remembered that all sports supplements produced today are high nutritional value products obtained with the help of the latest scientific and technical developments. Thanks to them, you will receive certain benefits in training. But at the same time, they should be applied rationally. Protein is not a magical powder that will make your muscles grow on their own.
These are common concentrated protein compounds obtained from simple foods. Do not count how much mass you will gain by consuming, say, two servings of protein. You cannot substitute these supplements for a nutritious diet. It has already been said above that in the total daily calorie content of the entire diet of a beginner in bodybuilding, sports supplements should account for no more than 25%.
The remaining calories should be absorbed into the body with regular food. Perhaps someone will think that this is a very insignificant share. However, sometimes you have to deliberately reduce the calorie content of your nutrition program, and this is where protein comes in very handy. This suggests that supplementation can accomplish tasks that cannot be accomplished using only conventional foods.
It is very important to combine sports supplements and simple foods. This way you can achieve great results in your classes.
Learn more about nutrition for newcomers to bodybuilding in this video:
