Bodybuilding  

The key to success: food!

The nutrition is perfectly attuned to the goal to be achieved. A beautiful, tight, muscular body. The size of the muscle mass is determined by a bodybuilder. It doesn't matter whether you are a beginner or a seasoned bodybuilder, if you are serious about bodybuilding nutrition is “the key to success”. Without a good nutrition plan nothing will come of the whole training. A bodybuilder eats a meal every 2 to 3 hours. This is necessary for the muscles to grow. Dietary supplements are incorporated in such a nutritional plan as support for building and repairing muscles as well as lowering the fat percentage. House of Nutrition has a wide range in-house for this.

Diet and exercise

For beginning bodybuilders it is useful to know how many calories you need to take in to achieve muscle growth. To calculate this exactly, you need to know what your BMR (Basal Metabolic Rate) is. This is the number of calories you really need to allow the functions of the body to function optimally, excluding sports. After your BMR has been determined, you must calculate your TDEE (Total Daily Energy Expenditure). With the TDEE you calculate your daily calorie requirement including exercise and amount of exercise during work. To build extra muscle mass, you add 20% to the TDEE and you get to work as a new bodybuilder.

Nutrition for a good training day naturally starts at breakfast, but throughout the day you eat about every 2 to 3 hours. There are many good products that are based on proteins. Muscle building and proteins cannot be separated from each other. Proteins (30 grams per intake) accelerate protein synthesis and especially support the recovery of muscles after a hard training so that they can grow even faster. In addition to this benefit, you will also feel well satisfied and it helps to lower your fat percentage if you follow a strict diet. In addition to the necessary protein, also eat enough fiber. Not only do they provide you with slow carbohydrates, they also ensure good bowel function. Then we have the fats. Don't be afraid of a little fat. Saturated fats are especially important for, for example, the production of hormones and the absorption of fat-soluble vitamins such as A, D, E and K. Therefore, eat enough eggs, meat, fatty fish, dairy and nuts and seeds.

Nutrition before and during your workout

In order to train longer and better, it is important to know which products you can take to support you. In any case, it is important to keep drinking well. This is perhaps most important for proper fat burning, muscle building and muscle recovery. In addition to sufficient water (2 liters), you can, for example, take an isotonic sports drink with added minerals and carbohydrates during a workout for extra energy. A Carnitine drink before exercise can also help with fat burning and carbohydrate absorption. Dietary supplements with amino acids, the building blocks of our body, can be found in various forms. In tablet, capsule or liquid form such as BCAA (compound amino acids) and Glutamine (individual amino acids). You take these amino's just before and after a workout to prevent protein breakdown and stimulate muscle building. A fantastic product is creatine and also one of the most tested nutritional supplements at the moment, except for proteins. Creatine is a substance in the body that is used to provide our muscles with direct energy. It is an essential energy source for muscle contraction. Regular creatine intake increases muscle performance, especially during intensive strength training. So indispensable for a bodybuilder. You take creatine just before a workout and on an empty stomach in the morning on rest days. This 4 weeks in a row and then a break of 4 to 6 weeks.

Rest and recovery period

Just like well-thought-out and heavy training, rest and recovery are essential. Rest means muscle growth. One really does not work without the other. After a tough workout, your body needs time and the right nutrition to recover. Your muscles have suffered minor damage due to strength training. Small tears in muscle fibers that need to be repaired. This is where the proteins come into play. Muscle recovery and protein go hand in hand. In addition to proteins, you provide your body with sufficient amino acids, carbohydrates, vitamins, minerals and moisture. Especially magnesium, glutamine, vitamin C. It is not smart to build in too little rest. When we talk about rest, we mean night's rest and rest days during a training program. It means that you give your muscles time to grow. So get to bed on time and sleep enough hours and plan a fixed day of rest per week in your training schedule. Also schedule a week of rest after you have exercised for a long period. This sounds strange because you may be afraid of losing muscle mass, but the opposite turns out to be true. No training at all, but stimulate and reset the body.