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Top Nutrition Tips That Every Bodybuilding Beginner Should KnowAdmin 13-03-2021
Whenever someone talks about a healthy
lifestyle, exercise and nutrition are the two important things that they focus
on. While proper workout and nutrition are important for everyone, it is the
athletes who have to take care of every gram of food that they intake.
Bodybuilders especially have to be mindful of
what they eat and how much they must eat because it is much harder to bulk up
than losing weight. There are chances that along with the muscles, you may also
gain more fat. It is inevitable to gain fat while bulking up but with the right
set of exercises you can reduce the amount of fat you gain.
A good gym with a dedicated personal trainer
and gym management
software will help you manage your bodybuilding workout.
However, you still need to think about your diet and nutrition.
Here are the top nutrition tips that every
bodybuilding beginner should know:
- Make protein your
- Plan you meals
- Don’t skip your carbs
- Don’t completely rely on
- Start Slow
Let’s discuss all these nutrition tips for
beginner bodybuilders in detail.
Make protein your best friend
Protein is one of the essential nutrients of
the human body. It is also a basic compound of the muscles. This means that it
is capable of repairing the wear and tear of muscles occurring due to intense
When you exercise, your muscles experience
damage that you need to repair with nutritious food. However, since protein is
the building block of muscles, eating healthy food rich in protein will help
you repair the muscle damage much faster.
As a beginner who has started training for
bodybuilding, you need at least 1.7-2 grams of protein for every kilogram. This
helps you to improve your muscle strength and grow your muscle mass.
So, eat foods rich in proteins like eggs,
dairy products, and meat. These foods are your base nutrition, you may have to
add protein dietary supplements that help you reach the amount of required
protein. However, make sure that the protein you eat reaches your muscles to be
repaired properly. And that brings us to our next point.
Plan you meals
Planning your meals right is very necessary
for your nutrition to show its effects. If you plan your meals correctly, the
nutrients that you eat through your food are properly absorbed in your body and
in the areas where it is required the most.
Eat small portions of food at an interval of
every 2-3 hours during the day instead of eating hefty amounts twice or thrice
a day. This will give your food enough time to digest so the nutrients are
absorbed fast and help you with maintaining your muscles and energy.
When you eat larger amounts of food only a
couple of times a day, it takes much longer to digest that much food. This
slows down the nutrient absorption process which can reduce your endurance and
make you feel tired during the workout. Whereas, with smaller portions and
faster digestion, your food will release more energy thus helping stay focused
on your workout.
This also means that energy (calories) giving
food must not be skipped either.
Don’t skip your carbs
Carbohydrates and fats are other two essential
nutrients for the human body apart from proteins, vitamins, minerals, and
water. Carbohydrates and fats provide your body with necessary calories that
release energy to keep you going through your vigorous set of exercises every
That being said, you need to be aware of what
type of carbohydrates and fats you are eating. Mono-unsaturated fatty acids
(MUFA) and poly-unsaturated fatty acids (PUFA) rich foods like olive oil or
sunflower oil should be used to cook your food. Avoid eating foods with
saturated fatty acids (palm oil) or trans fat (fast food).
For your carbohydrate intake, eat foods with
complex carbs like whole grains, brown bread, etc. It takes more time to break
down the complex carbs as compared to normal carbs. Thus releasing energy more
consistently so that it can be utilized in your workouts instead of turning
into body fat.
Even so, you must not expect that you will not
gain any fat with your current diet. However, with your current workout
schedule, you should try to gain as little fat as possible.
Don’t completely rely on supplements
Supplements are just that, a supplement to
your food nutrition requirements. Hence, it should not be used as a base supply
of nutrition. Relying heavily on nutrition supplements will not help you gain
the muscle mass you may expect it to be.
More than anything else, consuming large
amounts of supplements may adversely affect your health. So, insist on getting
your nutrition from your food, and yet if your nutrition requirement remains
unfulfilled, only then you should take the appropriate amount of supplements.
You can use protein shakes and other dietary
supplements in addition to your natural diet to fulfill your nutrition
requirement, especially that of protein and carbohydrates.
Whether you are starting with bodybuilding for
the first time or you are getting back to it after a long wait, you will need
to start slow instead of jumping right into the advanced level. This means that
you need to keep your diet and workout simpler than that of the advanced level
Your body needs time to fall into the workout
schedule and you can do this slowly, giving it enough time to adjust without
getting sick or injured. With that said, you will also need a nutrition plan
created for your current body to transform for the better.
Do not follow diet plans made for advanced
bodybuilders, instead, ask your dietician to create a plan based on your body
type. That will help you gain more muscles faster while also avoiding sickness.
If you feel, you can also take a break from
your diet and workout every once a fortnight or month. This will allow your
muscles time to repair themselves and grow faster. But make sure that you do
not do it more often than that.
Proper nutrition and a strict workout schedule
are necessary for effective bodybuilding. A beginner bodybuilder’s nutrition is
filled with proteins, carbohydrates, and other essential nutrients along with
an adequate amount of dietary supplements to help the muscles repair and grow.
In this blog, we discussed top nutrition tips
that every bodybuilding beginner should know. As mentioned earlier, a strict
and disciplined workout is also necessary for bodybuilding enthusiasts.
This is where top gym management software helps
bodybuilders, beginners or advanced, to manage different aspects of their
workout schedule. It tracks your attendance streak, conveys you the diet plan
created by your instructor or dietician, keeps you updated on your workout
schedule, and so much more.
If your gym does not use gym management
software or is looking to replace it, then you can try new gym management software for free
with the trial demo before buying it to ensure that it suits all your needs.
What other tips would you like to give the
bodybuilding beginners? Share with us in the comments below and be sure to
share this blog with someone who may get benefitted from it.