In order to gain muscle, it is necessary to combine the factors of painful sessions, a suitable diet, respect for sleep recovery and your motivation. A diet adapted to bodybuilding rigorously responds to a strict food programme. Let's discover a few steps of this specific dietary programme.
The distribution of macro-macronutrients
This is a step that consists of weighting the 3 macronutrients that are: proteins, fats and carbohydrates. To know the meals rich in these macronutrients, click over here now for more details. Thus, it is important to understand the role of macronutrients within the diet program. Protein is the building block of strength training. It is recommended that you eat 1.5 to 1.8 grams of protein per kilo of body weight, which is approximately 20 to 25% of your total energy intake. Carbohydrates are considered to be the fuel for training. Carbohydrate intake is imperative when you are doing intensive training sessions. As for fat, it is essential for an optimal hormonal balance. For bodybuilding, 1 gram of fat per kilo of body weight is recommended. This represents 20 to 25% of the total energy quantity.
The calculation of total energy expenditure
Determining energy expenditure is an important step in composing an ideal diet for bodybuilding. It is calculated based on basal metabolic rate and energy expenditure from physical activity. The basal metabolic rate refers to all the incompressible expenditure that the body must make to keep its vital functions active. It depends on age, muscle mass and physical intensity. The energy expenditure linked to physical activity, on the other hand, includes the additional expenditure of the body. It is a personal figure that is affected by factors such as occupation, type of leisure activities and level of physical activity. Finally, the exact amount of calories needed for weight training can be calculated using the calorie calculator.