What To Eat When Building Your Body?

What To Eat When Building Your Body

We all focus on training when it comes to bodybuilding. Sleep and diet are two crucial factors in building muscle, which is often ignored. That is because not many people understand the impact it can have on our muscles.

When you don’t get enough sleep and calories, your muscle gains will be canceled. So, it is imperative to have a good night’s sleep and eat properly along with steroids.

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Thinking about what you should eat and what you must avoid? Here is everything you need to know about your diet when bodybuilding.

Macronutrients and Calories

When you are building your body, you must focus on building muscle mass during the bulking phase. During the cutting phase, you should work on stripping body fat. That means you should increase your intake of calories during the bulking phase.

So, how many calories should you consume? One of the best ways to determine how many calories you need is to use a calorie tracking app. All you have to do is check your weight thrice a week and keep a track of things you eat. This is where the calorie tracking app will come in handy.

In case your weight stays the same, it means you are eating maintenance calories. You are neither gaining nor losing weight, just maintaining it.

When you are in the bulking phase, you must take 15% more calories than maintenance calories. For instance, your maintenance calories are 2,500 per day. It means you must eat 2,875 calories in a day during the bulking phase.

However, when you are in the cutting phase, you must reduce the calories by 15%. During the cutting phase, you must consume 2,125 calories.

An important thing to keep in mind is that you have to adjust the calorie intake as your weight will change. We recommend not losing more than 0.5% to 1% of the body weight in a week. It will help make sure you don’t lose muscles during the cutting phase or gain body fat during the bulking phase.

Macronutrient Ratio 

Once you have figured out the calorie intake, you can focus on the macronutrient ratio. For those who don’t know, it is the ratio between fat, carbohydrate, and protein intake. Fat contains nine calories per gram while carbohydrates and protein have four. We recommend keeping the intake limited to the following:

  • 15% to 20% calories from fat
  • 55% to 60% of calories from carbohydrates
  • 30% to 35% of calories from protein

Everyone has a different body. It is best to consult your trainer or dietitian for having a nutritionally adequate diet.

What Foods to And What to Avoid?

Without a doubt, diet is a crucial part of bodybuilding just like training. When you eat the right foods in the right amounts, your muscles will get the nutrients required for growing stronger, bigger, and promote recovery.

On the other hand, not consuming the right foods enough or consuming the wrong foods can adversely impact the results.

That is why it gets confusing and challenging to figure out what to eat and avoid. Here are some of the foods you can eat when building your body.

  • Dairy- cottage cheese, cheese, low-fat milk, and yogurt.
  • Fruits- apples, bananas, peaches, berries, oranges, pears, and watermelon.
  • Vegetables- Spinach, tomatoes, broccoli, zucchini, mushrooms, asparagus, leafy salad greens, green beans, peppers, and cucumber.
  • Poultry, meats, and fish- ground beef, cod, chicken breast, sirloin steak, tilapia, venison, salmon, pork tenderloin.
  • Seeds and nuts- walnuts, sunflower seeds, almonds, flax seeds, and chia seeds.
  • Grains- cereal, oatmeal, popcorn, rice quinoa, bread, and crackers.
  • Oils- flaxseed oil, avocado oil, and olive oil.

Starchy vegetables- corn, green lima beans, cassava, and potatoes.

Bean and legumes- lentils, black beans, chickpeas, pinto beans, and kidney beans.

Foods to Avoid

Here are some foods that you must eliminate from your diet.

  • Deep-fried foods
  • Alcohol
  • Added sugars
  • High-fat foods
  • Carbonated drinks

We hope this guide will help you maintain a healthy diet during bodybuilding. If you experience any problem, kindly consult a dietitian or a doctor.