Do you want to know the amount of protein, carbohydrate, or fat for your muscle-building? To achieve your bodybuilding goals, it is essential to have a good distribution of the different macronutrients. However, this distribution is not calculated in percentage, but particularly in the unit of a gram. Find out more here.
Protein intake
If your goal is to build muscle, then you should consume 1.3 to 1.5 grams of protein per kilogram. Male or female, you must restart your continued consumption of protein over 3 to 6 meals per day to help repair muscle damage.
In reality, muscles are a collection of proteins, and during intense physical training, you contract these muscle fibers. Hence, the advantage of using drinks or supplements enriched with protein.
In addition, diet plays a major role in muscle building that should not be neglected. In animal products rich in protein, you can find, among other things:
- chicken
- beef
- quinoa
- yogurt
- and soy.
You can incorporate them into your diet before or after your physical training. However, if you’re a vegan or vegetarian, turn to soy or rice protein.
Carbohydrate intake
Unlike protein, carbohydrates play a major role in building muscle. For bodybuilders, an intake of between 3 and 7 grams of carbohydrate per kilogram of weight is considerable for rebuilding muscle tissue.
In fact, if you have a very lean figure, you can still exceed an increased consumption of 7 grams of carbohydrates. Indeed, you will be able to recover and improve your muscle performance.
However, if you have low insulin sensitivity, try to reduce your amounts by taking in only 2 to 3 grams of carbohydrate per kilogram of body weight. To gain muscle mass, you can whip up a full carbohydrate breakfast consisting of porridge, muesli, apple slices, and fresh bananas.
It will give you an energy boost in the morning, and you will be able to lift weights to improve your efficiency. For a little tasting trip after your workout, you have the choice between rice cakes or cornflakes.
Lipid intake
If you want to know your lipid intake to win the prize for the next bodybuilding competition, then you have come to the right place. In a muscle-building program, lipids represent 15% of the diet or the equivalent of one gram of fat per body weight.
In addition, you must especially evaluate this amount according to your metabolism in order to eliminate the layer of fat present on your belly. You can recharge your batteries with animal fats such as eggs, meats, fish, or even dairy products.
Vegetable oils like sunflower oil or olive oil provide the necessary sources of fat to increase your muscle mass gain. However, it is advisable to limit the consumption of foods high in hydrogenated fats.
In fact, they can increase the risk of overweight and cardiovascular disease. Thus, pastries or spreads are hardly your allies. Being a bodybuilder requires taking charge of your diet.
To acquire a nutritional program in parallel with your athletic goals, do not hesitate to seek advice from a sports trainer or nutritionist.
