Diet Rules in Bodybuilding for Beginners

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Fifty percent of bodybuilding is in nutrition. The nutrients that come from the food that you eat need to be at par with the nutritional needs of your body. Protein is the most needed supplement when you want to gain some muscles. And choosing the right food that contains it is important. Taking dietary supplements to give you what nutrients your body lacks is a good way to start. Whey protein, HMB, energy boosters and more are getting more and more popular to a lot of bodybuilders as they help them with the process through regulating their blood flow, enhance protein synthesis in the body and fill up the essential nutrients that their body lacks. Athletes, trainers and bodybuilding gurus are buying HMB at Amazon and other supplements that help them grow their muscles.

Aside from the supplements, a bodybuilding novice should know what food to eat and how much of the food they should be consuming.


Protein is mostly made up of amino acids. These amino acids are the needed components of muscles. Protein builds, repairs and even maintains muscle tissue. One gram of protein for every pound of body weight is recommended on a daily basis. For beginners, 1.5 grams is best for the first few months.  Eggs, lean meat like chicken and ground beef and fish are great sources of protein. Vegetarian protein sources include soy, beans, and legumes.


Carbs fuel up the muscles during workouts. They provide the needed energy for extreme workouts and help protein to work by sparing it from being used as an energy source. Two to three grams of carbohydrates for every pound of body weight is the recommended amount of daily intake. The best sources of carbohydrates for body building include whole grains, sweet potatoes, beans, oatmeal, fruits and vegetables.


In gaining weight, calories are important. The more calories you consume, the heavier you get. Eating foods with high levels of calories would give you the energy and the nutrients your body needs to build and repair muscles. Consuming twenty calories for every pound of bodyweight is a good way to start. The more you burn the higher your calorie intake should be. Natural peanut butter, fish oil, olive oil and almonds are just examples of sources where you can get calories.


Creatine is a form of amino acid that is found in the body. It helps regenerate Adenosine Triphosphate or ATP and increases cellular energy. Adding three to five grams of creatine to shakes that you take before and after workouts is a must.

Eating Habit

Eating every two to three hours would be good for muscle growth. Slow carbs are recommended thirty minutes before workout. Fast carbs are taken after workout. Eat before you go to sleep in order to supply the needed amino acids for your brain to work. Keep a log of your food intake. Measure and count your calories, protein and carbohydrates that you add in your diet. Most importantly, do not skip meals.

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