If you’re serious about bodybuilding, then you need to make sure that your diet is on point explains Alex Gierbolini. After all, diet is a crucial factor in determining whether or not you’ll be successful in achieving your muscle-building goals.
The good news is that there are a few simple things that you can do to improve your bodybuilding diet.
By following these 18 tips, you’ll be well on your way to eating like a pro and building the best possible physique.
1. Eat Enough Calories
If you want to gain muscle mass, then you need to make sure that you’re consuming enough calories. Ideally, you should be aiming for at least 2,000 calories per day if you’re relatively inactive, and up to 3,000 calories per day if you’re highly active.
2. Get Plenty of Protein
Protein is essential for muscle growth, so you need to make sure that you’re getting plenty of it in your diet. Aim for 1 gram of protein per pound of body weight, or 2.2 grams per kilogram.
3. Eat More Healthy Fats
Healthy fats are an important part of any diet, but they’re especially important for bodybuilders. That’s because fats help to increase testosterone levels, which can promote muscle growth says Alex Gierbolini. Aim for 20-30% of your daily calorie intake to come from healthy fats.
4. Avoid Processed Foods
Processed foods are loaded with unhealthy ingredients that can sabotage your diet. So, it’s best to avoid them as much as possible. Instead, focus on eating whole, unprocessed foods.
5. Eat Frequently
In order to stimulate muscle growth, you need to eat frequently throughout the day. Aim for 5-6 smaller meals per day, rather than 3 large ones.
6. Don’t Skip Breakfast
Skipping breakfast is a bad idea for anyone, but it’s especially detrimental for bodybuilders. That’s because breakfast is the most important meal of the day for muscle growth. Make sure to eat a nutritious breakfast every morning.
7. Get Enough Sleep
Sleep is critical for muscle growth and recovery, so make sure that you’re getting enough of it. Aim for 7-8 hours of sleep per night.
8. Drink Plenty of Water
Water is essential for optimal health, so make sure that you’re drinking enough of it. Aim for 8-10 glasses of water per day.
9. Avoid Alcohol
Alcohol can interfere with muscle growth, so it’s best to avoid it if you’re trying to gain mass. If you do drink, limit yourself to 1-2 drinks per week.
10. Avoid Fast Food
Fast food is unhealthy and should be avoided if you’re trying to eat healthily. It’s also best to avoid if you’re trying to lose weight recommends Alex Gierbolini.
11. Eat Slowly
Eating slowly has a few benefits for bodybuilders. First, it can help you to better digest your food and absorb all the nutrients. Second, it can help you to feel fuller for longer, which can reduce the temptation to overeat.
12. Chew Your Food Thoroughly
Chew your food thoroughly before swallowing it. This will help you to better digest your food and absorb all the nutrients.
13. Avoid Distractions
When you’re eating, make sure to avoid distractions such as TV or computers. This will help you to focus on your food and be more mindful of what you’re eating.
14. Eat Mindfully
Eating mindfully means being aware of what you’re eating and why you’re eating it. It’s about being present in the moment and paying attention to your hunger cues.
15. Avoid Emotional Eating
Emotional eating is when you eat in response to emotions such as stress, boredom, or sadness. It’s best to avoid this type of eating, as it can lead to overeating and unhealthy food choices.
16. Plan Your Meals
Planning your meals in advance can help you to make healthier choices and stick to your diet. It can also help you to save time and money.
17. Cook at Home
Cooking at home is a great way to control what goes into your food and save money. If you don’t have time to cook, Meal prep can be a great solution.
18. Avoid Restaurant Food
Restaurant food is often high in calories, fat, and sodium. It’s best to avoid it if you’re trying to lose weight or eat healthy.
If you want to build muscle, there are a few things that you need to do says Alex Gierbolini. Make sure to eat plenty of protein, healthy fats, and whole, unprocessed foods. You should also eat frequently throughout the day and get enough sleep. Additionally, make sure to drink plenty of water and avoid alcohol.