Natural Bodybuilding Diet Plan
Posted by Bill Gluyas on 5th Mar 2023
Manuka honey after a workout could be your starting point | Natural bodybuilding diet plan
The basic recommendations about natural bodybuilding diet plan, whether to work on increasing muscle mass or removing fat deposits, will include this … THE BASIS OF YOUR PROGRESS IS PROFESSIONALLY GUIDED TRAINING AND QUALITY, DIVERSE AND BALANCED NUTRITION …
Muscles that you maximized with training (with a load in the “zone” of 70-80% of maximum strength) must use quality feed and rest to grow or maintain existing muscle.
It represents an increase in muscle mass, i.e., the size of muscle fibers at the expense of water and muscle “contractile proteins” (actin and myosin). In addition, muscle work leads to “damage” of muscle fibers, which grow in the constant recovery process from damage caused by training or doing some heavy-duty errands around the house.
So, through nutrition, it is your job to provide enough “building blocks” to renew “training damaged” muscle tissue …
And what does that include?
Your diet should have enough proteins of high biological value, carbohydrates (including honey after a workout), and healthy fats. Of course, in a more favorable ratio, you need to have 4-6 small meals during the day if you are serious about your nutrition plan and results.
This applies explicitly to the SDD dynamic action of food …
MEALS = MORE DIGESTION = MORE ENERGY CONSUMPTION
ON THE DIGESTION PROCESS = CONTRIBUTION TO “CALORIES
And at the same time, less burden on your digestive system and the possibility for better and more efficient use of nutrients.
Natural bodybuilding diet ( proteins )
Proteins are the basic building materials of your muscles. They consist of 22 amino acids, of which 8 are essential – which must be ingested through food because our body cannot produce them alone.
It would be best always to put the accent on proteins of high biological values. And that means a maximum degree of incorporation of amino acids from the introduced source of protein into muscles.
Although more athletes begin with a vegan or vegetarian diet every day, vegetable proteins are incomplete and harder to use. So, the diet should consist of animal proteins.
RECOMMENDED SOURCES OF PROTEINS:
Pasta variants (“less desirable” 1-2 times a week),
Eggs (emphasis on egg whites, 1-2 egg yolks a day is “ok” if you do not have problems with cholesterol),
Lean red meat (lean beef, beef, horse – an excellent source of iron, zinc ), milk, and dairy products with the (lowest) percentage of fats …
Also, we would advise you to forget factory-processed meat products. Why?
Because there is an unsatisfactory amount of “real meat,” and there are too many additives, preservatives, soy, artificial flavor enhancers, etc.
Whether you work on weight or definition, you need 2-2,5gr of protein per kg of your body weight.
Basic guidelines for protein content in some foods:
100 g of meat (chicken, turkey, fish …) has about 20 g of protein
1 egg white has about 3.5 g of protein
1 whole egg has 7.7 grams of protein and 7 grams of fat
100 g of cheese (recommended to take young cheese, cheese with 0% milk fat) has about 12 g of protein
When it comes to dairy products and natural bodybuilding diet, cheese is ideal for the meal before bed because it contains milk protein-casein, which is slow to digest and will nourish your muscles during the night.
Yogurt and kefir are also excellent choices due to probiotic cultures, which will provide you with better digestion and immunity.
Natural bodybuilding diet ( CARBOHYDRATES )
Carbohydrates are the most important source of energy for your body.
Therefore, it is vital to opt for healthy carbohydrates and not avoid them altogether. You may even have heard that carbohydrates make you fat.
Yes, but which one?
Complex carbohydrates do just the opposite. The most important thing is that in addition to giving a more prolonged feeling of satiety and lifting the mood, they also stimulate the burning of fat, thus leading to general weight loss and a reduction in fat deposits.
A famous saying from medical textbooks of biochemistry (Stryers Biochemistry book) says: FAT BURNS ON THE FIRE OF CARBOHYDRATES!
Further, it explains that activation of metabolic pathways and fat burning in the body is impossible without carbohydrates.
EXAMPLE; Bodybuilders are ideal for this claim because their goal is not just a beautiful body – they want a perfect body. So when the competition gets closer, participants regularly check weight, body fat percentage, exercise intensity, and calorie count, which must be equal to consumption.
The level of fat in the body then rarely exceeds 5%.
If, under the same conditions, the daily prescribed 300 calories of carbohydrates (e.g., rice) were replaced by 300 calories of fruit (e.g., bananas) while the total calorie intake would remain the same, what do you think would happen in a few weeks?
This would increase body fat percentage.
If we removed the bananas and returned the rice for a few weeks, we would reduce the percentage of body fat.
Amazing but true!
RECOMMENDED SOURCES OF CARBOHYDRATES:
White and brown- “integral” rice,
Wholemeal bread (without flour mixes).
After training with whey protein, simple carbohydrates (honey, raisins, fruits) are desirable for “quick recovery” and prevent muscle breakdown.
Especially honey after a workout or for a quick energy boost, you can take it pre-workout.
About 30 g of simple carbohydrates and scoops of whey are enough within half an hour after training (if there is no whey and egg whites can be a good alternative). Then after an hour or so, you should prepare yourself a decent solid meal.
Daily carbohydrate intake should be about 3-6gr per/kg of body weight.
Honey is extremely rich in chromium, a mineral necessary for breaking down carbohydrates, which reduces the side effects of consuming higher amounts of simple sugars and a sharp rise in blood glucose.
Basic guidelines for carbohydrate content in some foods:
100 g of oatmeal has about 60 g of carbohydrates
100 g of white rice (pressed, uncooked) has about 70 g of carbohydrates
100 g of potatoes has about 20 g of carbohydrates
1 banana has about 30 g of carbohydrates (FORGET ABOUT SWEETS AND SNACKS THAT “RISE INSULIN QUICKLY)
Natural bodybuilding diet ( FATS )
Cholesterol is the starting point for producing all “steroid hormones” (sterol ring).
Apart from the fact that numerous studies have undoubtedly confirmed this, athletes on a “diet” with minimal fat intake quickly feel the effects of falling testosterone levels.
A number of studies confirm the influence of a diet rich in red meat (beef) on testosterone. One of the newer ones was conducted in Denmark.
The study aimed to compare the effects of vegetarian and meat-rich diets on testosterone and other sex hormones. Athletes who play endurance sports participated.
Macronutrient intake was the same in both groups: 58% carbohydrates, 28% fat, and 14% protein. However, after 6 weeks, the results showed a significant decrease in total testosterone in the vegetarian group of subjects.
It would help if you had healthy fats not only to maintain an energy function but also to have a building function and help the recovery. In addition, let’s not forget strong immunity and cardiovascular health.
RECOMMENDED SOURCES OF HEALTHY FATS:
Peanuts (roasted, unsalted),
Olive oil possibly a few drops of “extra virgin” olive oil, which is most resistant to the formation of “trans fat” when “heated” ), Linseed oil,
Fish oil … supplementation with Omega-3 fatty acids is also desirable …
(Per 100 g of walnuts, almonds, hazelnuts, and peanuts, there are about 40-50 g of fat …)
Healthy fat intake should be constant (0,6 – 0,8 gr per/kg of body weight), regardless of whether it is “mass” or “definition.”
Natural bodybuilding diet ( VEGETABLES )
Of course, along with meals, add VEGETABLE salads, the emphasis is on fresh, without much heat treatment (so vegetables will preserve all the nutrients) … vegetables are also a good source of dietary fiber …
RECOMMENDED SOURCES OF VEGETABLES:
Paprika (fresh version),
Natural bodybuilding diet ( FRUIT )
The best time to eat fruit is upon waking.
Your liver burns up its glycogen to supply needed glucose to the brain during your nightly fast during the night. When liver glycogen levels begin to drop, a signal is sent to the brain to start breaking down muscle protein to convert amino acids into glucose for the brain. So when you wake up, you are a muscle-burning machine.
You will not have to worry about fructose being converted to fat at this time of day, so eat up.
Fruit is also recommended after training and between meals (symbolically) … without overdoing it with fruit !!!
So, it’s ok for some fruit snacks, but for it to be a solo meal, no way!
RECOMMENDED SOURCES OF FRUIT :
Best morning choices:
Pineapple (1 cup diced)
Honeydew melon (1 wedge)
Orange (1 medium)
Banana (1 medium)
BEST PRE-WORKOUT CHOICES (PICK 1 OR 2):
Pear (1 medium)
Watermelon (1 wedge)
Apple (1 medium)
Cantaloupe (1/2 melon)
Grapes (1 cup)
Strawberries (2 cups)
Raspberries (2 cups)
BEST POST-WORKOUT CHOICES (PICK 1 OR 2):
Cherries (1 cup)
Peach (1 medium)
Apple (1 medium)
Cantaloupe (1/2 melon)
Grapes (1 cup)
Strawberries (2 cups)
Raspberries (2 cups)
An athlete needs 2.5 – 4 L of water during the day.
Of course, distribute intake evenly … 20 minutes before a meal and about an hour after a meal (to not disrupt the digestion process).
A good water intake is also crucial during training (1 l per hour of activity, distributed).
Okay, we came to one thing that brings a lot of difference from what many others may say about this topic. If you check out what some bodybuilding houses or MDs are saying, you will find out that you should limit salt intake to a maximum of 5gr per day.
However, the longest living span on Earth have Japanese people (supercentenarians). This partly might be because they take massive amounts of salts daily.
10,9 g/d for men and 9,3 g/d for women as of 2019; in some parts of Japan, they even consume 20gr per day. (1)
Let’s not forget that salt is a rich source of iodine.
MEAL BEFORE TRAINING
It is recommended to have a meal about 1-2 hours before training.
In terms of composition – 30-40 g of protein of high biological value, 50-70 g of carbohydrates (emphasis on complex hydrates, but also honey), and “little” or no fat because they can slow down the process of digestion and thus complicate the upcoming session.
In the end …
If you are wondering about supplements, don’t forget that supplements are the “final touch.”
If you have met the two prerequisites for success, mastering the basics of nutrition and training, supplementation will have the maximum and desired effect!
Don’t skip the steps on the road to success because there are no shortcuts!
Willingness to constantly learn about yourself, perseverance and time are your allies on this thorny path to success.
ORIGINALLY PUBLISHED on blog.manukanatural.com