The key to success: bodybuilding nutrition!

It is important in bodybuilding to perfectly match the diet to the goal that must be achieved: a beautiful, toned, muscular body. The size of the muscle mass determines a bodybuilder himself. It doesn't matter if you are a beginner or a seasoned bodybuilder. When you are serious about bodybuilding, nutrition is “the key to success”. Without a good nutrition plan, the entire training will not come to fruition. For example, a bodybuilder eats a meal every 2 to 3 hours on average. This is necessary for the muscles to grow. The bodybuilding supplements incorporated in the nutritional plan are for both support of building and repairing muscles and for lowering the fat percentage. With a wide range of bodybuilding supplements and bodybuilding nutrition, House of Nutrition can help you with this!

Bodybuilding nutrition and training

It is useful for novice bodybuilders to know how many calories you need to consume to achieve muscle growth. To calculate this exactly, you need to know your BMR (Basal Metabolic Rate). This is the number of calories you need to allow the functions of the body to function optimally, excluding exercise. After your BMR has been determined, you need to calculate your TDEE (Total Daily Energy Expenditure). With the TDEE you calculate your daily calorie requirement, including sports and amount of exercise during work. To build up extra muscle mass, you add 20% to the TDEE and you start working with that as a new bodybuilder.

Nutrition for bodybuilders

Nutrition for a good training day starts with a good breakfast, of course, but should certainly not be missed for the rest of the day. There are various bodybuilding supplements that are based on proteins. Muscle building and proteins cannot be seen in isolation from each other. Proteins (30 grams per intake) accelerate protein synthesis and, above all, support the recovery of muscles after heavy training, allowing them to grow even faster. In addition to this benefit, you also feel well satisfied and it helps to lower your fat percentage if you follow a strict diet. In addition to the necessary proteins, also eat enough fiber. Not only do they provide you with slow carbohydrates, it also ensures good bowel function. Then we have the fats. Don't be afraid of a little fat. Saturated fats in particular are important for, for example, the production of hormones and the absorption of fat-soluble vitamins such as A, D, E and K. Therefore, eat enough eggs, meat, fatty fish, dairy products and nuts and seeds.

Bodybuilding shakes and sports drink

In order to train longer and better, it is important to know which products you can take to support you. In any case, it is important to keep drinking well. This is perhaps the most important for proper fat burning, muscle building and muscle recovery. In addition to sufficient water (2 liters), you can also go for bodybuilding shakes and sports drinks during a workout. For example, consider isotonic sports drinks with added minerals and carbohydrates, such as Nutrend's Isodrinxfor extra energy. In addition, a carnitine drink before training can also help with fat burning and carbohydrate absorption. For example, try the Burner from MP3 Drinks .

Amino acids for bodybuilding

Bodybuilding supplements containing amino acids , the building blocks of our bodies, come in various forms. Both in tablet, capsule and liquid form such as BCAA (compound amino acids) and Glutamine (individual amino acids). You take these aminos just before and after a workout to prevent the breakdown of proteins and to stimulate muscle building.

Creatine bodybuilding

Another fantastic product and also one of the most tested nutritional supplements after protein is creatine. Creatine is a substance produced by the body that is used to provide our muscles with direct energy. It is an essential energy source for muscle contraction. Regular creatine intake increases muscle performance, especially during intense strength training. So for a bodybuilder it is actually indispensable. You take creatine for bodybuilding just before a workout and on rest days in the morning on an empty stomach. This 4 weeks in a row and then a break of 4 to 6 weeks.

Rest and recovery period with bodybuidling

Just like well-thought-out and heavy training, rest and recovery are also essential. Rest means muscle growth. One cannot go without the other. After a hard workout, your body needs time and the right nutrition to recover. Your muscles have suffered minor damage as a result of strength training. These tiny tears in muscle fibers that need to be repaired. This is where the proteins come in. Muscle recovery and protein go hand in hand. In addition to proteins, you provide your body with sufficient aminos, carbohydrates, vitamins, minerals and moisture. Especially magnesium, glutamine, vitamin C. It is not smart to include too little rest. When we talk about rest, we mean sleep and rest days during a training program. This way you give your muscles time to grow. So go on: Go to bed on time to get at least 8 hours of sleep. In addition, plan a fixed rest day in your training schedule. Did you train for weeks in a row? Then it is not surprising to plan a rest week. This sounds strange because you may be afraid of losing muscle mass, but the opposite turns out to be true! No training for a while and resetting your body can actually work to your advantage.