Nowadays, everyone is concerned about having muscular, toned and burly muscles. Although, bodybuilding exercises help us a lot in shaping our physique but the core work is done by the diet we consume during bodybuilding workouts. So it is actually important to be aware of what we are consuming in meals and how important the various nutrients are for us?
A huge amount of calories is required to develop muscles stronger. According to US department of Agriculture, a person aging in between 19-50 years consume almost 3200 calories per day to obtain healthy amount of energy for performing day to day activities. Again, statistics shows that almost 0.8 g of protein should be taken in for each pound of body mass. During bodybuilding workouts, at least 46% of the energy required is obtained from carbohydrates (In accordance with the research held at St. Thomas University). Moreover, workout should be done at least 2 hours after taking a light meal, and 4 hours after taking a heavy meal (Research of Mayo Clinic)
According to US department of agriculture, a person should maintain a balance among different food items such as meat, grains, vegetables, fruits, dairy and fats. This enables the body to receive all the necessary nutrients and vitamins, and in turn helps the body to stay healthy and functions appropriately.
The quantity of protein intake can be much better enhanced by taking grass-fed beef than grain fed beef because the later contains more fats than calories. Salmon is another effective option for building muscular body efficiently. Powdered protein supplements also add in achieving the bodybuilding objectives. However, the meals should be taken in accordance to the diet plan issued by US department of agriculture.
In the last, whey and casein protein shakes are to be drunk. But beware that whey proteins are fast to digest, hence should be taken in high quantity with short intervals. However, casein proteins are comparatively difficult to digest hence can be taken in small amounts after long intervals. Whey helps building muscles at a faster pace and casein helps muscles to be enduring and lean in nature.