Bodybuilding involves toning, specific exercises and nutritional intake. Maintaining a proper diet can accelerate both toning and muscle building. Actually, it would not be sufficient to exercise alone and achieve the ideal body type.
Bodybuilders are often big in size and this is largely due to the lean body mass that they build and the amount of fat that is lost during their properly coordinated daily routines. The lean body mass achieved by bodybuilders utilizes up to eighty percent of their resting metabolic rate. What this does is gives you a general idea as to the number of calories bodybuilders will need to ingest in order to sustain their bodies when they are completely relaxed. The lean body mass is dependent on both age and genetic makeup. Hence, the programs and routines that are designed will vary from individual to individual.
Protein is essential to the diet of a bodybuilder as it replaces calories which you lose as you exercise and build your muscles. It’s agreed by several trainers that a bodybuilder that weighs approximately 200 pounds should have a minimum of 300 grams of protein per day. Again, my research has shown that between 1.25 and 1.5 grams of protein to every pound is an appropriate amount for bodybuilders.
Dietary Supplements are important to a bodybuilder’s nutritional requirements. Whilst this is so, it should not be assumed that is will be fine to simply take only these supplements. What I have found to be true is that no dietary supplement is able to build muscles without also having an excellent nutritional regime.
There are some great recipes available which are ideal for building the body muscles and are also good for the body. Some of them are mentioned below-
1.Cottage Cheese and Blueberry Insane Mix
This recipe is ideal for daily use in bulking or cutting diets and is great-tasting when correctly done.
- 1-cup low-fat cottage cheese
- ¼-cup skim milk
- ¾-cup whole wheat flour
- 2 egg whites
- 1 ½ teaspoons lemon juice
- 1-cup whole fresh blueberries
Preparation: combining in a bowl cottage cheese, flour and skim milk; beat the eggs to frothiness (not stiff) and add the mixture of cottage cheese; put in the lemon juice, add blueberries, more stirring; put the batter in a frying pan that is non-stick – turn when there is a bubbling on the top and slightly brown on the bottom.
2.Vegetables and Scrambled Eggs
This fulfilling and delicious meal is ideal to eat at dinner time. Your excellent proteins and fats, vitamins and salads are all in one place.
- Olive Oil
- 8 egg whites
- ¾ tsp garlic powder
- 3 tbs water
- 3 tbs onions – minced
- 1 cup zucchini – diced
- 1 cup tomatoes – diced
- 1 cup potatoes – boiled, diced
Preparation: beat water, onion, garlic powder and egg whites until it is a little frothy; use olive oil-soaked paper towel to wipe non-stick skillet at the bottom; for 2 minutes, cook while stirring potatoes, zucchini and tomatoes; put the mixture with the eggs over vegetables; when mixture start setting at the pan’s sides and bottom, slightly lift the cooked sections with a spatula to enable the sections not cooked to go to the bottom; the process ends when the eggs are cooked, thick and importantly still moist.
The taste will speak for itself.
- 1 pound skinless and boneless chicken breasts
- Butter Spray – fat free
- Red Hot Original Sauce
Preparation: mix sauce and butter spray in accordance to taste; should have red color and remain buttery tasting; use Pyrex dish to put chicken; completely cover chicken with sauce. Allow to marinate overnight in the fridge; remove from fridge and put in oven at 350-temperature for 35-45 minutes; turn over the chicken after 20 minutes have passed; serves four.
Blogger who researches and talks about how healthy recipes help with your workouts for the restaurant The Keys