It has been observed that many young people are now taking up bodybuilding. But it is not enough to have a repeated physical activity to have muscles, but it is rather to accompany the activity with a good diet. Read this article to find out which foods to prioritise.
The basics of nutrition for building muscle
Results in bodybuilding are the result of several factors among others, but above all of an adapted diet. Indeed, when you want to progress in bodybuilding, you often use nutritional supplements, whose targeted action will optimise the work of training. Thus, your diet must be dosed in proteins, lipids and carbohydrates. First of all, proteins are the most well-known nutrients in bodybuilding, because they are involved in the reconstruction of the body. They are mainly found in animal products such as meat, fish, eggs, legumes, nuts, seeds and dairy products. Carbohydrates also have an important energy-giving role. So foods such as sugar, honey, dates, baguette, fried potatoes, fructose, pasta, milk, pizza and others are to be preferred, as they provide quick energy. Finally, lipids, which are known as fats, are essential to the health of a bodybuilder. They are made up of saturated or unsaturated fatty acids. But it should be noted that foods contain different types of fatty acids, each with its own qualities and defects. So you need to focus on fatty fish, vegetable oils, biscuits, crisps and baked goods, not forgetting good hydration.
Protein and bodybuilding: what are the dangers ?
When building muscle, it is advisable to have a diet rich in protein. In fact, protein is known for its role in building muscle mass. This is why those who practice bodybuilding consume more protein than necessary, forgetting that this has consequences. The over-consumption of protein creates, in the first place, kidney and liver problems. A diet too rich in protein can have harmful effects on the functioning of the kidneys and could increase the risk of kidney stones. As for the liver, it is sensitive to excessive protein intake. So it will have difficulty metabolising the excess protein in the body. In addition, excessive protein consumption tends to acidify the body. As a result, calcium will be extracted from the bones and over time you will develop osteoporosis. Finally, over-consumption of protein at the expense of other proteins can lead to deficiencies and depression.