A key component of the formula for bodybuilding success is nutrition. Nutrition is what gives us the raw materials for recuperation, energy, and growth. Without a good diet, your dreams of achieving your ideal body will never be reached. Many bodybuilders know they need to have “good nutrition” to build a great physique but they are not quite sure where to start as nutrition seems complicated and mysterious – it’s not! Bodybuilding nutrition is really quite simple if you use a top-down approach. So to help you out, here list of muscle building products that you should ensure in your diet.
Muscle-Builders
Protein
Protein is a must if you need to build muscles. So you should carefully maintain your protein intake. Choose for around 1g of protein per pound of ideal bodyweight. If you weigh 180 pounds, then eat about 180g of protein a day, but no less than about 100g. Don’t go more than about 4 hours without eating some type of protein. Focus on complete proteins like fish, poultry, meat, eggs and milk since they contain all the essential amino acids and are rich in branched-chain amino acids.
How to take:
Take whey protein twice a day; 10-15g before workouts to kick start protein synthesis and another 25-30g immediately after a workout to enhance recovery. Get another 25-40g of protein from an MRP (meal replacement) or a protein blend (casein and whey) either at breakfast, between meals or as a meal. (Drink shakes slowly to avoid gas and bloating.) The varying rates of digestion create a timed-release effect to continuously feed your muscles for hours. Get the other approximate 100g of protein you need from food.
Creatine
Creatine is the ruler of all body building supplements to offer you some assistance with getting more grounded. Several studies have demonstrated its viability. Creatine recovers ADP (spent energy) once more into ATP for expanded energy yield including short, extraordinary bursts of energy. That implies you can lift 1-2 reps more than typical, focusing on your muscles more to grow bigger, quicker.
How to take:
Take 15-25g of creatine for 5 days (loading phase), then take 3-5g daily to maintain muscle creatine saturation.
L- Glutamine
Studies have demonstrated that amino acid L-glutamine helps athletes to stay healthy, particularly after strenuous activity such as running a marathon. It’s additionally been shown to increase growth hormone. Growth hormone is one of the body’s most anabolic (muscle building) hormones. L-glutamine is likewise vital for killing lactic acid build-up from strenuous workouts.
How to take:
Take 2-5g of L-glutamine in the morning and/or take 5g after workouts for recovery.
BCAAs
When you drink a whey shake that has 25g of protein, you’re getting about 5-6g of branched-chain amino acids (BCAAs). These aminos are important for protein synthesis, muscle building and preserving lean body mass during a leaning down phase. You can get almost the same benefit as a much larger whey protein shake by just taking 5g of a straight BCAA powder without the concern of how long it will take to digest.
HOW TO TAKE
Take 5g of BCAAs before and 5g after workouts. You can also add to a drink that you sip during workouts. Mix BCAAs in a flavored drink to improve the taste.
Pre Workout Ingredients
Caffeine
Caffeine is an extremely popular ingredient for pre-workout formulas. It stimulates the central nervous system, helping you feel alert and focused. It also mobilizes body fat for use as energy, and has been shown to boost strength and intensity during workouts.
HOW TO TAKE:
An effective dose of caffeine is 100-200 mg, the equivalent of 1-2 cups of coffee.
L-Arginine
This amino acid is known for its “pump” effect due to its role in the synthesis of nitric oxide. Nitric oxide increases the diameter of blood vessels, which increases blood flow. This results in an enhanced muscle pump plus increased exercise capacity, endurance and recovery.
HOW TO TAKE:
Take about 3g of L-arginine 45 minutes before workouts.
As with any nutritional supplements, please consult your physician before embarking on a new journey.
