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Self-taught bodybuilding diets are much more communal than we think. As a result, many people decide to achieve their goals independently and without resorting to the help of a professional. It is a grave mistake, as it will be challenging to achieve the desired look. In addition, in most cases, the body suffers from an inadequate diet.
Next, we explain what the main health risks of bodybuilding diets are. As you will see, the problems can be severe.
1. Increase your protein intake
Proteins are essential for cell structure and muscle development. According to the American College of Sports Medicine (ACSM), 10% and 35% of our daily energy intake should be protein. So if you eat about 2,000 calories daily, you should get between 200 and 700 calories daily from protein. To calculate the proper amount of protein based on body weight, the Academy of Nutrition and Dietetics has given us a formula. It says that we should consume 0.77 grams of protein for every kilo of body weight. So for a person weighing 75kg, that equates to 58 grams of protein per day; for an 82kg person, it’s 63 grams, and 75 grams if you weigh 97.5 kg.
However, if you’re specifically looking to build muscle mass, your protein intake can also play a role, according to the ACSM. Ideally, you should eat between 1.10 and 1.80 grams per kilo of body weight. For a 75 kg person, it is 83 to 132 grams; for an 82 kg person, it is 90 to 144 grams. And for a 97.5 kg person, it is 108 to 172 grams.
2. Stick to high-quality protein sources
There are many ways to get protein, both animal and non-animal. Animal sources are obvious: beef, chicken, fish, and dairy products, among others. However, the trick is to choose quality fonts. It is more expensive, but it is preferable to buy farm-raised meat from suppliers that respect animal welfare. It’s better for you, for the animals and the environment. For example, to produce meat raised on industrial farms, abusive use of antibiotics is made, favouring the creation of superbugs. Additionally, grass-fed beef contains less fat, more omega-3 and omega-6 fatty acids, and a higher load of antioxidants.
3. Do not neglect fruit and vegetables
Let’s play to associate words. When we say “build muscle”, what comes to mind? Proteins. True, but the body needs all of its systems to work correctly if you want to feel strong and show off muscle. And that means ingesting agricultural products. We’re talking about leafy greens (spinach, kale, lettuce, bok choy), cruciferous vegetables (broccoli, Brussels sprouts), different coloured bell peppers, onions and garlic, root vegetables (turnips, carrots), berries, citrus, stone fruits, etc. Stop by the fruit and vegetable section for a while to see what you fancy. Vary the fruits and vegetables you eat, as they all have a slightly different nutritional profile of vitamins, minerals, and micronutrients. And when it comes to calories, you’ll get a higher proportion of micronutrients. agricultural products,
4. Pay attention to your general consumption
We’ve all heard that if you want to gain muscle, you must focus on eating enough. And while that’s true, if your goal is to get lean, you may not need to eat as much. Please take it as an opportunity to reconnect with your hunger signals, which you may have started to mute to eat a lot of food to stimulate that muscle synthesis. If you’re in the routine of eating a massive bowl of oatmeal, berries, and nuts in the morning, but your hunger subsides halfway through your meal, see what happens if you stop eating midway through.
Or if you fancy a meal that isn’t necessarily high in protein, that’s okay. Respond to what your body asks of you, including sandwiches or pasta. The body needs all types of macronutrients to supply the energy you consume and for cell renewal in all bones, tissues, organs and systems.
5. Find the perfect combination of strength and resistance training
Lifting weights is a great muscle-building exercise, but if you’ve been doing it forever and feel strong, but your effort isn’t as noticeable as you’d like, it might be time to step up your resistance training. That means running, rowing, skiing, group cardio classes, jumping rope ., etc. And maybe have a little fun too. When was the last time you success the basketball court, played tag or went on a hike with friends? And since retro is all the rage, it’s about time you kicked out those skates that are out there gathering dust. If you have put aside some of your favorite sports hobbies, it is a good time to recover them. Varying cross-training is energy-intensive, helps prevent injury versus those exercises where you repeat the same movements over and over, and is a lot of fun, which will help you stay enthusiastic and committed to your workout.
6. Take your time
Muscles develop slowly, so you have to give them time to grow. Since regeneration plays a vital role in muscle definition, make sure you take breaks and get enough sleep. Muscles regenerate better with training intervals of 24 to 48 hours. Therefore, you must get 7 to 8 hours of sleep every night. Sleeping is not just resting. And it is the moment the body takes advantage of to regenerate itself.
To obtain the best outcomes, it is necessary to emphasize good healthy habits (optimal training, regenerative rest and well-planned nutrition and hydration). These will favour an excellent physiological state, leading to a better response to exercise and good dietary guidelines.