The Ultimate Bodybuilding Diet FAQ
The world of bodybuilding can be an intimidating one – God forbid you ask a ‘stupid’ question at the gym or only a bodybuilding forum. As such, you are most likely in the dark as to what to eat if you’re hoping to build muscle and lose fat. Have no fear! We are here to help.
How Many Meals per Day?
Eating 6 smaller, bodybuilding-friendly meals throughout the day is an absolute must for those serious about bulking up. Eating frequently throughout your waking hours encourage the body to store greater amounts of carbs within the muscles which promotes mass gain by energizing the muscles.
What is Clean Eating?
‘Clean eating’ can be translated as avoiding foods that are not conducive to building muscle mass such as fried foods, butter, and refined foods such as snack foods and fast foods. You want to focus instead on natural, low-fat goods, such as fish, fowl, lean red meat, eggs, low-fat dairy products, potatoes, brown rice, whole-wheat bread, oatmeal, and fruit.
Why is Protein Important and How Much?
Protein is the foundation for muscle growth as it prompts the building of mass by providing amino acids which is the essential material required to grow muscle. As such, protein and amino acids are often referred to as the body’s brick and mortar. Therefore, you will need more protein than the average person. Start with 1 gram of protein per pound of bodyweight per day and go up to as much as 1.5 grams.
Can I Eat Junk Food?
Junk / fast food does not fit the bill as clean food, but you don’t have to completely cut it out if you’re really careful. Think about it as carefully as you would FIFA World Cup betting! If you have a fast metabolism, you could have 1 of your 6 meals a day be junk food and still make good gains if you’re smart about your choices. Skip the mayo on the burgers, avoid breaded or fried chicken, and skip the fries!
What’s the Best Protein Drink for Beginners?
Whey protein is by far the best protein drink for beginners as it’s easily digested and provides concentrated amounts of branched-chain amino acids which increase protein synthesis.
What is Good Fat?
Olive oil, avocado, and walnuts are all examples of good fat. These contain monounsaturated fatty acids which promote both good heart health and support the immune system. The good fat in salmon and sardines – known as omega-3 fatty acids – offer major health benefits such as heart and immune-system benefits.
What Should I Eat Before Working Out?
Eating before you work out is essential to muscle growth as it help prevent muscles form being destroyed for fuel during training and also kick-starts the muscle growth processes sooner. Consume both a whole-food meal (2 hours before) and a liquid (15-30 minutes before) ahead of training.
What Should I Eat After Working Out?
For immediate muscle repair, drink 20-40g of whey protein with 40-100g of carbohydrates as soon as you’re finished training.
How Much Water Should I Drink?
Proper hydration is a fundamental part of the muscle-repair/growth process, and that why you should drink 3.5 litres of water a day.
Can I Have a Cheat Day?
You may be able to get away with a cheat day once a week if you have a fast metabolism, but if it’s slower cheating once a week will set you back and you’ll gain body fat. If you’re prone to weight gain, limit cheating to one meal a week or schedule a chat day once every 2-3 weeks.