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Muscle Building The nutrition and good physical activity are two important factors to build muscle; As a diet rich in protein is essential...

Muscle Building

The nutrition and good physical activity are two important factors to build muscle; As a diet rich in protein is essential for gaining muscle, and fats and carbohydrates are important to provide the body with energy, and in addition, it is important to eat additional amounts of calories to build muscle, and regular exercise is required, and there are other factors that can Affects the speed and amount of muscle that can be gained; Such as age and genetics .

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Slimming diet

Bodybuilding focuses on the external appearance of the body more than on the physical strength as in the sport of strength , and bodybuilding is divided into the stage of amplifying the muscles , and the stage of drying ; As each stage needs its own diet, as the stage of muscle amplification lasts for several months, and may reach several years, and you need a diet high in calories and rich in protein . This is to increase muscle building, while the cutting phase aims to preserve the muscle mass that was built in the previous phase while reducing the largest possible amount of fat , and this needs to be followed by a specific diet with exercise For a period ranging between 12-26 weeks, and it is worth noting that the amount of calories consumed should be reduced by up to 15% when moving to the drying stage, and the person also needs to adjust the amount of calories consumed each month according to the weight lost, and recommendations indicate that It is better not to lose more than 0.5-1% of weight per week; This is to ensure that muscle is not lost, and there are several basic steps to the diet at this stage, and the following is an explanation of these steps:

Distribution of major nutrients: where the quantities of these elements can be determined after determining the calories needed by the body, and their proportions are equal in both the muscle enlargement and slimming stages, and it is recommended to obtain in these stages approximately 30-35% of calories from protein, and 55 -60% carbohydrates and 15-20% fats .
Focus on eating certain foods: Eating appropriate amounts of some foods helps to provide the muscles with the nutrients needed to increase their size and strength, and improve their recovery after exercising, and the following are the most important foods that are recommended to be eaten in the drying phase:

Meat,
fish and poultry; Such as steaks,
chicken breasts ,
salmon, and cod .
milk products; Such as yogurt,
cottage cheese,
milk and low-fat cheese.
Cereals; Like rice, bread, oats, quinoa,and popcorn.
fruits; Such as bananas, apples, grapes, oranges, melons , berries, and peaches.
Starchy vegetables; Such as corn, potatoes, peas, and green beans.
Vegetables; Like broccoli, spinach, tomatoes, zucchini, cucumber, mushrooms, and paprika.
Seeds and nuts; Like flaxseed, chia, sunflower , walnuts, and almonds.
Legumes; Such as chickpeas, and beans , black beans, and lentils.
Vegetable oil; Such as olive oil, avocado oil, and flaxseed oil.

Avoid some foods: It is advised to avoid some types of foods during the drying stage, the most important of which are the following:

Added sugars; Which provides the body with large amounts of calories with few nutrients, and there are several foods high in sugar content; Such as ice cream, cake , candy, and sweetened beverages; Like sports drinks and soda.

Fried foods; Eating too much of these foods can lead to disease. These foods include fried potatoes, fried fish , onion rings, and others, and it is also advised to avoid eating foods that slow digestion and cause stomach upset before exercising. Such as foods high in fat such as fatty meats, foods high in dietary fiber such as broccoli and cauliflower , and soft drinks.

Taking bodybuilding supplements: There are many nutritional supplements that bodybuilders use, and some of them may be useful, and others have no benefit, and here are some of these supplements:

Whey protein; Which helps to get good amounts of protein. Creatine ; Which provides the muscles with the energy they need to function.

Caffeine; It reduces fatigue , and thus helps to exercise better.

It is found in tea, coffee, and some supplements that bodybuilders use before exercising.

Multi-vitamin and mineral supplements; As these supplements can help reduce the amount of calories consumed, which contributes to reducing fat during the cutting phase.

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A diet to reduce body fat

The Anabolic Diet is one of the diets that ensure an increased burning of fats in the body. It is a low-carbohydrate system, and it is suitable for people who want to increase muscle mass while maintaining a low level of fat stores in the body, and this diet was named by this name due to the belief that its effect is similar to the effect of anabolic steroid , and the founder of this system believes that Alternating carbohydrates from high to low contributes to burning more fat, and in the case of bodybuilders, the body needs calories to build muscle, and a decrease in these calories can lead to a loss of some muscle mass.