The Role of Protein and Diet in Muscle Gain
August 12, 2009
Protein is emphasized in bodybuilding over and over. Proteins are the building blocks of muscles. What are proteins and what do they do for you? Proteins are made up of amino acids and they build and repair muscle. They help develop muscles and make you stronger.
Any athlete can benefit from more protein. Bodybuilding tears and rips your muscles and protein helps repair them. With enough good proteins your body will recover quicker.
You need to choose good sources of protein and they include lean meats, poultry, eggs and fish and soy beans.
Protein is only one part of your diet you also need carbohydrates and fat. Bodybuilders usually divide their diet into 40 percent fat, 40 percent carbohydrates and 20 percent fat.
They also eat six meals instead of three. This keeps their body fueled with energy.
Carbohydrate sources should come from whole grains, fruits and vegetables. Fats in a bodybuilder’s diet should be monosaturated. Good fat sources come from walnuts, sunflower seeds, olives, flaxseed oil, olive oil and sunflower oil.
Getting enough rest is also important for a bodybuilder’s routine. They should always allow 24 hours between workouts. When the body is at rest is when the muscles repair themselves and grow.
Some builders workout three days a week, do cardio exercises three times a week and then take a day off completely. This is the routine a bodybuilder must follow to gain muscle mass.
If he or she is a hard gainer and has trouble gaining weight they should skip the cardio exercise to conserve calories. Bodybuilders need a lot more calories to bulk up and a hard gainer will need even more.
There are 3500 calories in one pound. So if you wanted to gain one pound a week you would have to eat 500 more calories a day. A bodybuilder’s diet can be 3000 to 4000 calories a day or more.
A hardgainer may need to eat up to 6000 calories a day. It takes a lot of time, planning and dedication to stick to a bodybuilder’s diet. You will gain the body you desire with all your hard work.
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