Quick & Simple Guide on Bodybuilding diet & Food for Beginners.
Hello there Amazing People, In this article we will be going through some basic aspects of bodybuilding and Fitness Diet. As awareness regarding fitness and bodybuilding is growing in many places, it becomes necessary to know more in detail to get a better view on what food to eat and what not to eat for healthy and fit life. Diet being one of the most important aspects of bodybuilding apart from exercise and rest, it will be very helpful for you to know more about it. Unfortunately this blog is based on Fitness and Bodybuilding Diet and not on Exercise routines and etc, I will be able to provide to information on diet routine only. So read this article till the end to know more about Fitness and Bodybuilding Diet and its Components.
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Why You Should know More about Fitness and Bodybuilding Diet.
The reason why you need to know about food and diet is that, often people have misunderstand with the food they are consuming. Many of us are becoming aware as internet and information is growing with a rapid pace but majority of people are still unaware of the nutritive aspects of the food they are eating. In this article we will discuss in brief on the Macro nutrients, Calories, Generalized food items and The amount required differing with individuals so please read till end for More knowledge on Fitness & Bodybuilding diet.
#Macro Nutrients.
Macro Nutrients are the components of food which are available in large amount and contribute most of the calories of the food. Protein, Carbs and Fats are the 3 Macro nutrients you need to know about while following any diet plan.
Protein.
So protein the most essential Macro nutrient, it is also known as building blocks of body. If you want to know which food items are best sources of protein then you should check this article out Top 10 Vegetarian Protein Food Sources or in short Meat, Eggs, Milk, Beans Legumes and etc.
Protein requirement varies from person to person. The amount of protein required by an individual irrespective of the gender is calculated by the weight and lifestyle. An average person who stays away from exercise and workout might need to 1g Protein per Kg Body weight to maintain body weight while an Athlete or a Bodybuilder will need at least 2g Protein Per Kg Body weight for muscle maintenance and growth. For an individual who is having caloric deficit diet plan might need 3 Times the Protein to than an average individual. It is better suggested that you consult a professional Dietitian.
1g of Protein Provides 4 Cal of energy when consumed.
It is suggested that if you are starting to following bodybuilding and fitness meals, try to replace the food high in carbs with food having equivalent protein for better results and health
Carbs.
Carbs or Carbohydrates is one of the macro nutrient which is often considered a blessing for some people and curse for some. Carbohydrates is available in abundance in plant based foods such as Beans, Grains, Nuts and etc. It is definitely that almost the al humans consume Carbohydrates to complete their caloric requirement except for people following ketogenic diet.
Simple Carbs(e.g. sugars) are often said to cause weight gain in some people which is some what true while complex carbs from food sources such as oats are said to help loose weight. Carbohydrates unlike protein contribute more for energy in the body rather than growth.
1g of Carbohydrates Provides 4 Cal of energy when consumed.
Fats.
Fats are the energy dense macro nutrients which is often misunderstood by many. Most of the people think that Fat is the main culprit for weight gain which is not true often. Of course saturated fats and LDL Cholesterol are unhealthy in every way but fats are as important for the body for growth & development like protein. The cell membrane of any living organism you pick on planet earth will be made up of Lipid which is nothing but fats.
So know you've got an Idea on how important fats are for the body. Unsaturated fats such as from Olive Oil and Peanut Butter are healthy and the Cholesterol present in Egg yolks are HDL cholesterol which might not be good for people suffering from heart disease and obesity, it is of no harm for other normal individuals.
1g of Fat Provide 9 Cal of energy when consumed.
Calories and How much to Consume.
So the calorie requirement varies from person to person. There are calculators available online which make your caloric calculations based on your Physique and Goals or else you can consult a dietitian for yours. For most of the people, consuming more than optimum calories will gain weight and less will cause weight loss. To maintain weight one has to consume optimum calories.
Foods high in Carbs and Fats are high in calories as well. Such as Processed food and fast foods.
An average adult Man with moderate muscle mass in the right proportion requires Approx 2000 Calories per day. While an average Woman requires Approx 1500 Calories per day to maintain their weight. Remember that these figures vary from person to person.
It is often seen that consume surplus calories(more than optimum) regularly results in Weight Gain while caloric deficit(less than optimum) results in weight loss.
Generalized food Items to know about.
- Foods such as Eggs and Meat offer Good amount of Protein and Fats in case of meat which is also varies from piece to piece.
- Foods such as Beans and Legumes offer good amount of Protein along with large amount of carbs and Significant amount of fats.
- Grains such as Rice and Wheat do offer protein but most of the weight of the food is contributed by carbohydrates and some amount of fats.
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