Bodybuilding is a use of progressive resistance an exercise to control and to develop one’s musculature.[ An individual who engages in this activity is referred as a bodybuilder. In competitive bodybuilding, bodybuilders appear in the lineup doing specified poses, and afterward perform individual posing routines, for a panel of judges who rank the competitors based on the criteria such as symmetry, muscularity, and conditioning. Bodybuilders prepare for the competitions through a combination of intentional dehydration, elimination of nonessential body fat and the carbohydrate loading to achieve maximum vascularity, as well as tanning to accentuate muscular definition.
The winner of annual IFBB Mr. Olympia contest is generally recognized as a world’s top male professional bodybuilder. The title is currently held by the Phil Heath. The winner of the Women’s Physique portion of a competition is widely regarded as the world’s top female professional bodybuilder. The title is currently held by Juliana Malacarne. Since 1950, the NABBA Universe Championships has been considered one of the top amateur bodybuilding contest with many notable winners such as Steve Reeves, Reg Park, Arnold Schwarzenegger and Lee Priest.
Tips To Maintain Perfect Diet from Morning to Night For Beginner or Professional Bodybuilder
Basic Guidelines For Planning an Effective Inclusion Of Different Nutrient Groups
We Indians often believe that high-protein diets are very dangerous to kidney and overall health. And due to which quite often we completely overlook the importance of dietary protein in our dishes. A study conducted with an explicit aim to find the relation between protein intake and kidney function found that healthy individuals (with no preexisting renal disease) showed no signs of harm in the renal function upon consuming over 2.0 grams of protein per kg of bodyweight.
Another research set to examine the safety concerns for athletes and bodybuilders with high-protein diet concluded that no link could be made between the high protein diets and heart disease.
To sum up, following what the recent studies say, high-protein diet (above the 1 gram of protein per pound of bodyweight) do not show adverse health risks, at least for healthy individuals, athletes, and to the bodybuilders.
You may have always wondered how many carbs I should really take to build muscles. Well, that’s quite easy to determine.
Fact – 1 gram of carbohydrate contains the four calories. Now assume that you probably need around 3000 calories per day to get bigger.
If we go by the recommendations, your daily calorie intake must comprise of 45%-55% of calories from carbs. Calculating by a simple math, we get 375 grams of carbs every day.
However, everyone has the different calorie intake (hence different carb intake ratio) based on their goals, fitness level, and with a metabolic rate.
Like carbs, fats also makes you feel full after the meal. Eating unprocessed fats found in olives, nuts, and avocados must be highly preferred over processed fat and oil products. At least 10%-20% of your total calories should come from healthy fats like polyunsaturated and monounsaturated fats along with the saturated fat found in cheese, egg yolks, and other poultry items.
Vitamin And Fiber Consumption:
vitamins are so an underrated in every bodybuilder’s diet. All you think about is protein and more protein which is eventually leads to the negligence of micronutrient, especially the vitamins. But now you will have to take some time and plan your micro nutrients now before it gets too late.
One of the very vital vitamins that every Indian bodybuilder and also the athlete should get is Vitamin D. It is helpful in strengthening bone, for health brain, protein synthesis, and hormone synthesis. Other important vitamins that no bodybuilder should ignore are Vitamins B, C, & E.
likewise, fibers are very significant part of every Indian bodybuilder’s diet plan. Fibers have a broad range of benefits including – decreasing the LDL levels, fighting against cancer, stabilizing blood sugar levels and killing constipation.
The Complete Indian Bodybuilding Diet Plan & Chart
|Wakeup Meal/ Pre-Breakfast||Whey Protein Shake and 1 Medium to large size of fruit||Whey Protein Shake and 1 Medium to large size of fruit|
|Breakfast||Paneer Parantha(3 medium pieces)/Paneer Bhurji + Greek Yogurt/ Low-fat Yogurt + Sprout Salad(1 medium bowl)||Eggs, Oatmeal, Milk and Nuts|
|Mid-Morning Meal/Snacks||Roasted Chickpeas(1 Medium Bowl) + Small size fruit(1 medium size) + mixed vegetables salad||Brown Rice, Chicken and Broccoli|
|Lunch||Mixed bean sabzi, Brown rice(1 medium cup) + Broccoli/Cauliflower(1 cup cooked)||Fish, Brown Rice, and Mixed Veggies|
|Mid-Afternoon/Pre-workout Meal||Whole Grain Toast(Spread almond butter or avocado) + Baked sweet potatoes(1 small bowl)||Sweet Potato and Protein Powder|
|Post-Workout Shake||Whey Protein Shake and Dextrose Monohydrate||Whey Protein Shake and Dextrose Monohydrate|
|Dinner||Avocado and White bean salad with cheese dressing||Chicken Broccoli salad with Flax oil dressing|
|Bedtime Meal||Whey Protein with cottage cheese or Casein Protein + 1/2 spoon peanut butter||Whey Protein with cottage cheese or Casein Protein + 1/2 spoon peanut butter|
Meal 1: Wake-Up Meal/Pre-Breakfast
Nutrient Groups: Fast Protein + High GI Fruits
What to Eat:
Vegetarians: Whey Protein Shake with One medium to large size piece of fruit (preferably bananas or the grapes)
Non-Vegetarians: Whey Protein Shake with One medium to large size piece of fruit (preferably bananas or grapes)
The importance of pre-breakfast meal:
A pre-breakfast meal or wake-up meal is very vital for bodybuilders and athletes who are eyeing to put on some mass and the size. When you wake up after a sleep of 7-10 hours, your body is already at the highest level of catabolic state of the day. It means that your body is now burning your lean muscle tissue as fuel for functioning.
So, your first preference must be getting out of this catabolic zone as quick as possible. Consuming a pre-breakfast meal containing the fast protein and a high GI fruits right after awakening will help you in getting over to the catabolic state.
Meal 2: Breakfast
Nutrient Groups: Protein + Low GI carbs /Slow Digesting Carbs + Healthy Fats
What to Eat:
Vegetarians: Paneer Parantha (3 medium pieces) or Paneer Bhurji + Greek Yogurt or Low-fat yogurt + sprout salad (1 medium bowl)
Non-Vegetarians: Eggs, Milk, Oatmeal, and Nuts
The significance of Breakfast: Out of these three basic meals of the day (breakfast, lunch, and dinner), breakfast is by far an essential meal for your fitness goals. Breakfast sets up the tone and influences our performance both mentally and also physically throughout the day. Apart from providing much-needed energy, protein, and carbohydrate-rich breakfast also restores a blood glucose to normal after the night’s fast.
During initial hours of our sleep, our body uses blood glucose and liver glycogen as fuel to fulfill its energy requirements. Though, by the time we wake up, our glycogen stores and the blood glucose are already running low. Now to prevent further declination in these stores, cortisol level rises in the body.
Cortisol also identified as the stress hormone, which is responsible for the breakdown of muscle protein and fat to derive the energy. If you do not refuel your body with nutritious breakfast, cortisol levels will remain high. And prolonged exposure to elevated levels of cortisol will negatively affect your athletic performance over the span of time.
Meal 3: Mid-Morning Meal/Snacks
Nutrient Groups: Protein + Slow acting carbs + Veggies
What to Eat:
Vegetarians: Small size fruit (1 medium size) +Roasted chickpeas (1 medium bowl) + mixed vegetables salad
Non-Vegetarians: Brown Rice, Broccoli, and Chicken
The importance of Mid-Morning Meal – There is a huge difference in how your body reacts when you eat 2000 calories in two meals and when you eat the same 2000 calories in three major meals and two snacks. The point is that eating smaller meals or spreading out with the calories in 4-5 meals helps your body to metabolize those calories efficiently.
In fact, snacking also breaks those long hours of fast between the meals that often led to the overeating and weight gain. Get in a moderate amount of protein and slow-carb like sweet potato along with a fibrous vegetable like broccoli for this meal.
Meal 4: Lunch
Nutrient Groups: Slow acting carbs + Protein + Veggies
What to eat:
Vegetarians: Mixed bean sabzi + Brown Rice (1 medium cup) + Broccoli or Cauliflower (1 cup cooked)
Non-Vegetarians: Fish, Brown Rice, Mixed Veggies
The importance of Lunch: After a mid-morning snack of a few calories, it is time to consume the fourth meal of the day which will set a right tone for pre-workout nutrition and hence can assure a better performance in the training session. A nutritious lunch will keep off catabolism and may provide a continuous source of energy to the body for afternoon chores.
Meal 5: Mid-Afternoon or Pre-Workout Meal
Nutrient Groups: Protein + Low GI carbs
What to eat:
Vegetarians: Whole grain toast (spread almond butter or an avocado) + Baked sweet potatoes (1 small bowl)
Non-Vegetarians: Sweet potato & Protein powder
The importance of a Pre-Workout Meal:
Studies have shown that consuming a meal 45-60 minutes before the training session can boost your performance during the workout. We believe that is not something difficult to understand. A pre-workout meal rich in slow acting protein and low GI carbs will provide your muscles with the sustained source of energy, increase your performance, preserve muscle mass and a reverse protein degradation.
In fact, without a proper pre-workout nutrition, your post-workout nutrition will find it difficult to produce those magical muscle gains.
Pre-Workout Supplementation To Boost Energy And Increases The Pump:
BCAAs: BCAAs includes Isoleucine, Leucine, and Valine. This three form a vital part of the protein, and hence, they are responsible for protein synthesis in a muscle. BCAAs get readily absorbed by your body which results in delivering the fast energy to the working muscles.
Caffeine Anhydrous: Studies have shown that supplementing with this stimulant before training not only increases energy and the strength but also reduces the muscle soreness after heavy workouts.
Arginine: Arginine is an amino acid which converts to the nitric oxide in your body and thereby allowing blood vessels to expand. It will result in the increased flow of blood and nutrients to the working muscle and hence a better pump.
Beta-Alanine: In a nutshell, this stimulant increases the muscular endurance by buffering hydrogen ions into the body, so that you keep up the intensity and workout for a long duration. You can get those extra few reps at the end of the set with this supplement.
Meal 6: Post-Workout Shake
Nutrient Groups: Fast Protein + Fast Carbs/High GI Carbs
What to eat:
Vegetarians and Non-Vegetarians: Whey protein shake & Dextrose Monohydrate.
The significance of a Post-Workout Shake: When it is about appropriate post workout nutrition, you simply cannot go wrong with a post-workout shake. As stated in 2006 October issue of the ‘International Journal of Sports Nutrition and an Exercise Metabolism,’ consumption of whey protein after exercise considerably improves the strength.
A post-workout shake will also help you to achieve daily protein intake which you may find difficult to accomplish with solid meals alone.
Post-Workout Supplementation To Increase Strength And Speed Up the Post-Workout Recovery –
Fast Carbohydrates/High GI Carbs: By the time you have finished so far another hardcore workout session, your body is running low on glycogen levels. Glycogen is basically a store of carbohydrates that your body uses as a fuel when required. When you run out of this store, you will experience a lack of energy to do any work. So, it becomes a foremost priority to refill the lost glycogen store with the help of ingesting the fast carbs like Dextrose Monohydrate.
Whey Protein:– According to research, whey protein supplementation during a resistance training augments lean the body mass. It also stated that whey protein is quickly absorbed compared to soy and results in more capable muscle protein synthesis rates. Another study published in the ‘Applied Physiology, Nutrition and Metabolism’ suggests that consuming a post-workout drink containing a minimum of 10 grams of whey protein and 21 gram of carbs increases the muscle protein synthesis rates post strength-training session.
Creatine: There are a lot of various opinions on the timing of creatine supplementation. Some people believe that the pre-workout creatine supplementation yields better results while others are of a view that as long as you fulfill the daily creatine requirement timing does not matter. But if we go by this research, supplementing with the creatine monohydrate post workout produced a 1.1 kg greater increase in fat-free mass compared to the consuming pre-workout.
(i) You can also add BCAAs to your post-workout protein shake to speed up muscle recovery.
(ii) You must also read – 5 Bodybuilding Supplements that Build Stronger Muscles
Meal 7: Dinner
Nutrient Groups: Protein + Fibres + Few Low GI carbs
What to eat:
Vegetarians: Avocado and White Bean Salad with the cheese dressing
Non-Vegetarians: Chicken, Broccoli salad with flax oil dressing
The importance of Dinner: Your two primary goals for this meal are:
- To increase the insulin levels so that the muscle breakdown can be stopped
- To provide body sufficient amino acids to fuel protein synthesis.
People who follow a vegetarian or the vegan diet can get their post-workout protein from green beans, legumes, paneer, tofu etc. While non-vegetarian diet followers have a lot of variety like the chicken, fish, seafood, eggs, etc. to fulfill their protein requirements.
As far as carbs are concerned, you do not have to think much about it. Brown rice, sweet potato, yams will work fine with the protein rich meal.
Meal 8: Bedtime Meal
Nutrient Groups: Slow acting protein + healthy fats
What to eat:
Vegetarians: Whey protein with a cottage cheese or casein protein + ½ spoon peanut butter
Non-Vegetarians: Whey protein with a cottage cheese or casein protein + ½ spoon peanut butter
perfect Diet from Morning to Night For Beginner
The importance of Bedtime Meal: You might have often heard people suggesting not to eat anything after the clock strikes eight p.m., but we have facts that prove it wrong. According to the study, ingesting 27.5 grams of protein, 15 grams of carbs and the 0.1 grams of fat before bedtime increased muscles mass and strength gains during prolonged resistance-type exercise.
Casein protein can prove more beneficial regarding satiety than whey protein when consumed before a sleep, cites this study.
And if you think that all those calories consumed the later at night will make your lethargic the next morning then you might want to look at this research which says night-time consumption of the protein or carbs results in increased morning resting energy expenditure (REE) in an active young male.
Now that you are aware of what Indian vegetarian and non-vegetarian foods you must have in your diet to gain muscles. Try this out and share your experience or questions in the given below comment box.