Meal Frequency in a Bodybuilding Diet for Building Muscle
Lee Labrada talks about the importance of meal frequency in a bodybuilding/fitness diet for building muscle.
If you are bodybuilder who is training intensely, then your bodybuilding diet should have you eating the right foods more frequently during the day. This is called the concept of meal frequency and implementing this in your diet will make your muscles bigger and stronger.
You’ve probably heard that breakfast is the most important meal of the day. While this is difficult to refute, the meal prior to, and right after, your workout are equally important. Eating a complete meal containing protein and complex carbohydrates 1-2 hours prior to training will ensure that you have plenty of fuel and amino acids during the workout.
Working out depletes glycogen (the storage form of carbohydrate) and promotes catabolism (protein breakdown). Eating the proper nutrients within 30 minutes after a workout will help replenish this glycogen and enhance anabolism (muscle building).
After your workout, the first thing your body wants to do is to recover the energy it expended during the workout and the amino acids it burned. Thus, consuming fast carbohydrates coming from a drink containing a fast released carbohydrate such as PowerCarb (which is valued for its ability to raise glycogen) along with around 10 grams of Branched Chain Amino Acids immediately after the workout has been proven to get you back to an anabolic state.
After 30 minutes of consuming this liquid meal be sure to consume a whole food meal and then continue to eat every 3 hours to ensure that you get the maximum muscle building nutrition. Frequent eating ensures that you maintain a positive nitrogen balance, which is necessary for the fastest muscle growth. Use whole foods, not supplements to obtain the majority of your nutrition during the day. Your body will respond better to training in this way. Use protein shakes to supplement your protein and caloric intake only, not as substitutes for whole foods.
Sample Bodybuilding Diet Plan for Building Muscle
Here’s an example of typical daily meal plan
7:00 AM Meal 1 Breakfast
10 AM Meal 2 Mid Morning Snack
11 AM Pre-workout drink consisting of:
11:30 AM Workout
1 PM Meal 3 Lunch
3:30 PM Meal 4 Mid Afternoon Snack
6:30PM Meal 5 Dinner
9:30PM Meal 6 Evening snack
The word “snack” refers to a nutrient dense food, such as low-fat yogurt, fruit, etc. plus a small protein drink. Breakfast, lunch and dinner consist of broiled chicken, fish, turkey, or lean meat, plus a carbohydrate such as sweet potatoes/yams, brown rice, beans and lentils, oatmeal, etc.
Use the concept of meal frequency in your bodybuilding diet to your advantage in order to keep your muscles growing!
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