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The 5 Pillars of Nutrition for Bodybuilders

Follow these simple but yet super effective golden rules for growth


Bodybuilding nutrition is key to effective muscle building. If you do not get this right then your training would simply be ineffective. Follow these 5 simple but effective pillars that will help build with your muscle building quest....

1. Eat Six Times A Day: Fuel your body with multiple small meals and snacks each day to keep your blood-sugar levels under control and your metabolism steady and to stimulate the production of new muscle. Make sure to consume around 1.5 grams of protein per pound of your body weight split into these six meals.

2. Limit Processed Foods: Whether it comes in a box, a carton, or a bag, if it's got a label or brand name, it's likely highly processed and not worth eating. Remove these high-calorie, nutrient-poor foods from your life and you'll be much more likely to stick to a healthy meal plan. Plus they will simply deter you from making the gains you intend as they are full of 'bad fats, salt and sugar.

3. Stay Hydrated: Drink water and calorie-free beverages to keep your performance in the gym at its peak. Avoid drinks that are packed with sugar as these are nothing but 'empty calories' drinks that will add inches to your waistline and sabotage your muscle building quest.

4. Strategic Carbs: Carbs come in two forms—starchy, faster-acting options such as rice, bread, and pasta, which raise blood sugar quickly; and non-starchy carbs such as fruits, vegetables, and whole grains, which are higher in fibre and raise blood sugar gradually. Non-starchy carbs are rarely a problem. Enjoy them! The timing of when you eat starchy carbs, on the other hand, is key to getting and maintaining a lean and muscular body. Eat them either first thing in the morning or directly after your workouts and your body is more likely to use them to help refuel your energy reserves.

Good carb options to include are;

· Potatoes.

· Sweet Potatoes,

· Oatmeal, cream of wheat, cream of rice.

· Rice.

· Beans.

· Any green leafy vegetable.

· Bread.

· Pasta

5. Lean Protein: Give your body a protein infusion every couple of hours to maximise muscle growth while stimulating the release of fat-burning hormones. The best sources include;

· Lean beef,

· Chicken,

· Eggs,

· Turkey,

· Fish,

· Dry Nuts like Almonds, Brazil Nuts and Whole Nuts

· Lower-fat dairy foods,

· LA Whey protein and soy.

While whole foods should always be your first choice, a quality protein powder such as LA Whey can be used in conjunction with your diet to make sure you meet your protein macros each day. Consider LA Whey protein between meals to fuel your growth.

Alistair Richardson

Bodybuilding Nutrition

Bodybuilding Nutrition



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