When you start bodybuilding or fitness, it has some basic principles to respect, especially in terms of diet.
Bodybuilding nutrition requires adapting a specific diet to achieve results worthy of the name. Following a weight-lifting diet program can be really effective in achieving your goals muscle gain, weight loss, weight gain, dryness, slimming...
Here two different food programs:
Food Program weight gain
To gain weight and volume, your diet is essential. Generally, people who want to gain mass have very dry or even ectomorphic physics. If this is your case, and you are trying to gain weight, you will certainly want fast results, even if you take a little fat. The number of calories you will consume in the day will be crucial since you will consume more than you spend.
When you start taking a mass, you will need to bring enough calories to your body. This diet is based on a total caloric of at least 3000 kcal per day (and more depending on the levels), to create an anabolic environment conducive to weight gain and muscle gain.
For starters, nutritional supplements such as protein, the gainer (a protein and carbohydrate blend especially designed for weight gain) or amino acids provide a foundation for muscle building.
From 6 months of intense training, a specific supplementation may be recommended to boost your energy or help you pass a course.
Creatine helps to increase performance, muscle volume and strength. It is inefficient for beginners whose muscles do not yet have the capacity to assimilate it and remains reserved for the most experienced.
Food Program Taking Dry Mass
Your caloric intake should be slightly higher than your needs, to increase lean muscle mass or take the dry mass.
Your intense workouts require calories to meet your energy needs, so you need a few more calories than you spend on giving your muscles what they need. But not too much, otherwise you will store fat.
For dry mass gaining nutrition, all three types of food are needed, proteins, of course, but also carbohydrates and fats
The role of carbohydrates
Learn how to control your carbohydrate intake. Focus on low glycemic index carbohydrates such as sweet potatoes, oats, whole grains, quinoa, legumes ... It is by increasing or decreasing them at the right time that you stay on the muscle dry without fat. Aside from waking or just after training, also avoid taking carbohydrates in the evening to avoid storing fat (peak insulin).
The role of lipids
Putting good fats on the menu will help you gain muscle, but you should be careful to limit the amount to avoid fat storage.
Ban saturated fats, sauces and fries as much as possible. Good fats are oils, oilseeds, oily fish ... Lipids are essential in many metabolic and hormonal functions.