Secrets of Proper Nutrition in Bodybuilding

That legendary 1 hour you spend at the gym unfortunately won't get you to your goal alone. During training, you stimulate your muscles and create "micro tears"; however, the growth and repair of those muscles takes place in the kitchen during the remaining 23 hours. As a famous saying goes: "Abs are made in the kitchen".

The Importance of Macronutrients: Protein, Carbohydrates, and Fats

For a bodybuilder (amateur or professional), the source of calories is as important as the amount. You should divide your daily calorie needs into 3 main macronutrients:

• Proteins: The building block of muscle. The golden rule for bodybuilders is to consume between 1.6 grams and 2.2 grams of protein per kilogram of body weight daily. (E.g.: an average of 160 grams of protein for an 80 kg individual). Chicken breast, eggs, red meat, and curd cheese are the highest quality sources.
• Carbohydrates: It is your fuel. To be able to lift weights during training, your glycogen stores must be full. Complex (slow-digesting) carbohydrates such as oats, rice, potatoes, and whole wheat should be preferred.
• Fats: Critical for hormone production (especially testosterone) and joint health. You should get 20-25% of your calories from healthy fats such as olive oil, avocado, and nuts (almonds, walnuts).

Bulk (Growth) vs. Cutting (Fat Loss)

Bodybuilding is divided into two main phases: Bulking and Cutting.

Bulk Phase: The goal is to add muscle mass. For this, you need to create a "Caloric Surplus". You should consume an average of 300-500 more calories than you burn daily. It is normal to gain some fat during this period; you can keep fat gain to a minimum by doing a "Clean Bulk" (staying away from fast food).

Cutting Phase: The goal is to preserve the muscle built during the bulk period while melting the fat layer on top of it to reveal muscle lines. For this, you need to create a "Caloric Deficit". You should eat 300-500 calories less than your daily need and keep the protein amount high to prevent muscle breakdown (catabolism).

Are Supplements Necessary?

Supplements are not magic powders. They will not work at all unless your nutrition is perfect. However, they provide practicality in the hustle and bustle of business life. The two most effective and scientifically proven supplements that beginners can use are: Whey Protein Powder (for fast absorption) and Creatine Monohydrate (for strength increase).