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Diet Essentials for New Bodybuilders

Bodybuilding is all about shaping your ideal physique. Sure, you can lift weights for hours on end. But you aren’t going to see results until you transform your diet. Keep in mind that the body relies heavily on nutrients from the foods and supplements you consume to create an environment conducive to muscle repair and growth. In this blog post, we will look at the primary bodybuilding diet essentials. Read on to learn more.

  1. Egg whitesBodybuilding.com reaffirms that egg whites are a must for any bodybuilder. For one thing, they’re one of the purest forms of protein you can consume. Not only that, but a large proportion of the protein absorbed from egg whites is readily utilized by the body for protein synthesis. Egg whites are also packed with vitamins and minerals.
  2. Chicken and turkey – These lean meats allow you to pack on serious pounds of muscle. Both chicken and turkey are extremely low in saturated and trans fats. Turkey is pretty incredible in that one serving contains just 119 calories and 22 percent of your daily fat value, but makes up a whopping 73 percent of the suggested protein intake.
  3. Fish – If you really want to achieve your bodybuilding goals, too many saturated and trans fats are major no-no’s. That said, your body still needs essential fatty acids such as omega-3s to help support the muscle-building process. Salmon, tuna, trout, and sardines are all excellent sources of protein and healthy fats. When you’re on the go, canned fish packed in water also do the trick.
  4. Beans and legumes – Chicken, turkey, and fish will get old quickly. Mix things up with beans and legumes! Not only are they delicious, but they’re terrific sources of protein and fiber. Fiber is a must for maintaining proper insulin response and a healthy bowel movement, as which is critical to muscle growth as both functions help in absorption and use of various nutrients and supplements ingested by bodybuilders.
  5. Lean red meat – Lean ground beef and red meat are rich in protein, iron, zinc, and B vitamins. If you really want to pack on the muscle, you can’t go wrong with red meat. Just know that since red meat has a higher level of saturated fats, it shouldn’t be consumed on a daily basis.
  6. Water – Most people don’t realize that 70 percent of their body is made up of water. Professional bodybuilders drink as much as 10 liters of water a day. Of course, staying properly hydrated keeps your muscles full looking. So if you don’t already, grab a gallon of water and drink throughout the day.
  7. Whey protein – Experts recommend that your protein intake be anywhere from 1.0 to 1.2 grams of protein per pound of body weight. This means that if you weigh 175 pounds, you should consume between 175 to 210 grams of protein per day. A good way to consume this much protein is by incorporating whey protein supplements into your diet if whole food sources aren’t a viable option. Whey protein and muscle gains go hand in hand.   

The Atlas Nutrition team is all about helping you achieve your fitness and bodybuilding goals. In addition to nutrition, we also assist with:

  • Training Programs
  • Supplement Guidance
  • Postural and Movement Assessments
  • Corrective Exercise
  • And more

It’s time to conquer your world! Contact Atlas today to get started.