In order for you to have a charming physical shape with muscular muscles without fat deposits, hard work in the gym is mandatory. However, without proper nutritional intake, your muscles will not get enough fuel to thrive to the fullest. Feeding your body properly is just as important as every set and repetition you do. Hence, 4 tips of the healthy diet for bodybuilders are mandatory for you to know that your body can grow as expected.
1. Carbohydrate Rotation
Carbohydrate rotation is done by rotating low-carbo and high carbo patterns alternately each day. On low carb days, you limit your carbohydrate intake to burn fat. Meanwhile, a high-carb diet will help boost your metabolism. When done interchangeably, this will provide good benefits for your muscles.
2. Determine the Right Time to Consume Carbohydrates
In addition to carbohydrate rotation, you also must understand when the right time to consume your daily Carb. Consume the most amount of your daily carbohydrate intake at breakfast and after exercise. Eating at least 50 grams of carbohydrates that are immediately absorbed by the body during breakfast and exercise prevent the breakdown of muscle tissue and limit the hormone cortisol that can release proteins in muscles and slow down metabolism.
3. BCAA Consumption To Maintain Muscle
BCAA (branched-chain amino acid) is one of the important amino acids to prevent muscle catabolism. Cardiac catabolism is the process of breaking down proteins in muscles to convert them into energy sources.
Eating 5-10 grams of BCAA at breakfast or before and after exercise can keep the muscles from catabolism process. This is because BCAA utilized the body as a replacement energy source. BCAA also triggers protein synthesis when you apply a low-carb diet.
4. Let Carbohydrates Work For You
Because muscle forming is the best way to burn more fat, in the long run, you need to make sure that your workouts are intensive enough to get the growth you want. Consumption of 20 grams of whey protein is quickly absorbed and 20-40 grams of carbohydrates are slowly absorbed (from fruit, sweet potato, or brown rice) 30 minutes before exercise. This will give you enough energy for intense exercise.