Saturday, April 11, 2020

Diet for Bodybuilders on a Budget

Diet for Bodybuilders on a Budget:

Bodybuilding- An introduction

Having a muscular physique has become one of the top #adultgoals these days. People, especially men, decide to build their body at some time in their life. 

Bodybuilding is simply shaping your body with astonishing muscles which makes you look stronger. 

The process of bodybuilding requires you to not only exercise daily but take the necessary nutritious food. Weightlifting and consuming calories can help you get the physique you dream of when you decide to go for bodybuilding. 

Throughout the different phases of bodybuilding, say the bulking phase, it is important to eat high calorie and protein-rich diet.

Bulking phase:  The bulking phase may last for months or years and during the time you lift weighs intensely aiming to get as much muscle as possible. 

Cutting phase: Bulking phase is followed by cutting phase which includes losing fat and maintaining muscle mass. You can achieve it by diet and exercise you have to follow for 12-26 weeks.  

All bodybuilders start with basic training and exercises. A tiny tip for you is that as a beginner, don’t push yourself too hard. Start from easy exercises and free weights so that you can build a solid foundation of muscle mass. Seeing fancy machines in gyms may tempt you but it is better to initiate from basic to pro. 

How is Bodybuilding Beneficial?

Bodybuilding doesn’t only help you get bigger and muscular, but there are health benefits as well. Your bodybuilding phase includes pieces of training and exercises that help you healthy and fit. For example, aerobic exercises do magic to your heart’s health and protect you from heart diseases. Similarly, resistance training lowers the risk of cancers and heart and kidney diseases by strengthening your muscles and increasing your body size. 

If you see bodybuilders around you, you probably have seen that with daily base exercises they follow a certain diet that helps them gymming and keeps them healthy. So, your nutrition is important. Your careful planning must include nutrient-dense foods in suitable amounts and a healthy eating pattern as well. 

Now that you know your bodybuilding goal can be achieved through daily exercises and consumption of calories, it is time to know how many calories do you need. To know the answer, firstly weigh yourself at least three times a week and record it. If you see a constant weight it means you are maintaining your weight; no loss or gain of calories. An increase in weight demonstrates that number calories are rising. 

It is clear that for bodybuilding you must follow a daily routine that includes exercising and taking a planned diet. 

A “planned diet” may raise your concerns about the budget. Figuring out how to meet your nutritional needs during bodybuilding might seem like a daunting task. That is no problem! That is for sure. As long as you plan to put things properly, dealing with this part is possible.

There are several sources of proteins, carbohydrates and fats that are cheap and easily accessible. Let’s get to the list of diet for bodybuilders on budget. 

Eggs

Did you know an egg contains 6 grams of protein and 5 grams of fat out of which 1.6 is saturated?

Eggs are part of our daily diet. Cheap and easily accessible, eggs provide you with bioavailable protein. It contains micronutrients such as vitamins A, D, E, and lutein that are the top nutrients you must consume during your bodybuilding process. 

Milk 

Milk is probably the most convenient and simple source of proteins. A cup of milk contains 8 grams of protein that can help you get your daily protein dose. Here, it is important to keep the fat content under control by choosing skim or low-fat milk. In case, you’re going through the bulking phase, whole milk is a fine choice to make. 

Chicken

Chicken is the most consumed food all around the world. It is considered one of the most staple bodybuilding foods you can take during bodybuilding. A cheap source of protein, chicken can be used in different meals like pasta, wraps, sandwiches etc. 

Peanut Butter

Peanut butter can be handy as well as a cheap source of protein fibres necessary for bodybuilding. A certain amount of consumption of peanut butter can provide you with several health benefits. You can incorporate peanut butter with any meal like a sandwich, banana waffles, protein shakes, etc which makes it a delicious part of your bodybuilding diet. 

Potatoes

Did you know that potatoes are rich in carbohydrates every bodybuilder must consume? Potatoes are the top source of energy because they are full of vitamin C, vitamin B6, and potassium. Just consider a moderate amount of potatoes and the times as to when you should eat them.

Cottage Cheese

Here is the food to strengthen your bones during bodybuilding; Cottage Cheese! Consuming a cup of cottage cheese provides you with 27 grams of slow-digesting casein protein. The best thing is to make it your evening snack or before sleep, a snack to get the best out its muscle growth aiding property. 

There are several varieties of cottage cheese such as full fat, low fat, and fat-free cottage cheese. Your macronutrient goals matter so choose one that suits your goals and taste preference. 

Ground Turkey

Ground turkey is simply a cheap bulking food that has an amazing taste and easy availability. The food is ideal for your muscle-building diet. Remember, keep the fat content minimum by opting for lean or extra lean turkey because regular ground turkey contains more fats. 

Rice and Oats

Speaking of sources of carbohydrates, rice and oats both are cheap and easily accessible. 

You can choose either brown or white rice according to your personal preference but for your information, brown rice will provide you with more vitamins, fibres and minerals. 

Highly rich in fibre, minerals and vitamins, a half cup of dry oats are filled with about 5 grams of fat, 52 grams of carbohydrates,  and 13 grams of protein. To make your oats meal delicious during your bodybuilding routine, take it with some fruits and nuts. 

Vegetables

Vegetables are always a healthy choice when it comes to either making your muscles big physically or keeping you healthy internally. Fresh vegetables are an ideal source of necessary nutrients you must take during bodybuilding.  Lowered-priced vegetables like carrots, lettuce, onions, kale, broccoli, and cauliflower can make a good-list for your diet during bodybuilding. 



from https://www.dietandnutritions.com/diet-for-bodybuilders-on-a-budget/

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