Nutritional advices for bodybuilding


A common mistake among many athletes, where they feel that the muscle building and bodybuilding programs are based on exercise and neglect the importance of the food, muscle building program requires running a long and difficult journey aims to acquire the proper physical perfection.

There is no doubt that weight lifting exercises play a fundamental role in the success of the programs of bodybuilding with the following of a daily balanced nutrition style if we know that every human being is born with genetic specifications to limit the number of muscle fibers in his body, this means that exercise does not add new muscle fibers to what already exists, but contribute at inflating the size of the fundamental muscle fibers, as weight lifting generates considerable pressure on the muscles which lead to the destruction of coherence at fiber loop followed by an initiative step carried out by the muscles to build the crushed fibrous tissue and to renew it to give a larger size to the muscle and to strengthen its kinetic power to the higher limits.

The success of a muscle-building program is linked to the level of knowledge the athletes have, the quality of the food, the preferred amount, and the appropriate times to have it to supply the body with food in preparation for the completion of the full weight lifting exercises and hence building the perfect muscles.

Best food for building muscles.

That will take us to talk about calories; calories are units of measure used by specialists in nutrition to measure the amounts of energy in every nutritional item that find its way into the human stomach, it is agreed experts that one gram of protein generates four calories, and one gram of carbohydrate generates five calories, while one gram of fat generates nine calories, and that means that people who are interested in building muscles should monitor the number of calories in the food they used to eat every day, and know for sure that following this method will provide the success of the athlete to achieve his objectives in the long run, that is why professionals always encourage athletes to eat most of the energy calories in the morning and the middle of the day, we must point out here to the need of eating dinner and that should be hours before bedtime.

Most of the nutritional advice for athletes says to eat a large breakfast, a moderate lunch, and a small dinner, or have more than three meals per day, especially during the exercises days, and most notably weight lifting exercises, as in such cases they will find it useful to have the nutrition program with several meals per day, more than the other program of three meals, as for athletes interested in building muscles, they need to have between 3500 to 5000 calories per day, according to their needs and their body weight.


Amna Sheikh is a medical doctor with a Bachelor of Medicine, Bachelor of Surgery (MBBS), Bachelors in Economics and Statistics.  She is also a medical writer working as a freelancer for 10+ years and she is specialized in medical, health, and pharmaceutical writing, regulatory writing & clinical research. All her work is supported by a strong academic and professional experience.
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