Bodybuilding is different from other sports in that it focuses on the appearance of the body. Athletes are judged on muscle size, proportions, and the absence of body fat. Bodybuilders achieve this through a rigorous training regimen and proper nutrition. Those who engage in bodybuilding must monitor their diet all year round. Let’s take a closer look at this topic.
Typically, bodybuilders have two nutritional phases – the bulking phase, which is the off-season phase, and the cutting phase, or cutting phase, which is the competition phase.
The bulking phase is a time of lean muscle growth, meaning bodybuilders will be increasing their calorie intake. However, it is important to strike a balance between sustained muscle growth and preventing fat accumulation.
The shaping phase is a time of restriction where most bodybuilders limit their calorie intake and increase their aerobic exercise. The goal of this phase is to reduce fat mass and increase muscle definition.
Get Bigger – Off-Season
In this phase, you are looking to gain muscle mass, primarily through resistance training. To ensure muscle growth, combine this training with a hearty diet – the average calorie intake for bodybuilders during the muscle growth phase can be around 3,800 calories per day.
Muscle grows when you are in a calorie surplus, meaning you consume more calories than you burn in a day.
How much you need to increase your intake depends on your training status – novice athletes may benefit from a larger energy surplus than those who have been training for a long time.
Experienced bodybuilders only need a 10-20% increase in caloric intake compared to maintenance calories to grow muscle without gaining excess fat.
Make it a habit to set a weekly weight gain goal and monitor your progress with weekly weigh-ins and body composition checks to avoid unnecessary fat gain.
Most calories come from carbohydrates and fats. You should aim to get about 0.5-1.5 grams of fat per kilogram per day. Pay attention to the type of fat you consume, giving preference to unsaturated fats and fats like omega-3 and omega-6.
Carbohydrates, in the form of glycogen, serve as fuel for muscle contractions, so they need to be consumed in sufficient quantities. For bodybuilders, a good target is 3-5 grams of carbohydrates per kilogram of body weight per day.
Mass gain – how much protein?
Building muscle mass also involves shifting muscle protein turnover towards pure muscle synthesis. This means that since our muscles naturally go through cycles of degradation and synthesis, we must favor the process of growth and synthesis. To do this, you need to get 1.6-2.2 grams of protein per kilogram of body weight daily.
Those who rely on plant proteins, such as vegetarians and vegans, should pay attention to the amino acid profile of their protein sources. Choose plant sources that contain essential amino acids and leucine, as these promote muscle growth. Soy and pea proteins are the best options. Plant foods also contain less protein per serving, so you’ll need to eat more of them to reach your intake goals.
For extra protein, try shakes. Golden Whey is 24 grams of protein per serving and a balanced amino acid profile. Essential amino acids promote muscle growth. The protein powder contains an additional enzyme blend so you get all the benefits of a shake combined with amazing flavors.
Formation stage – work on muscle relief
The shaping phase is when you slowly reduce your overall calorie intake, aiming to lose about 0.5-1% of your body weight per week. A steady, gradual reduction will help you feel your best and maintain sufficient energy. Low energy levels can reduce your performance and well-being .
Bodybuilders benefit from consuming around 4-7g/kg of body weight of carbohydrates per day. However, when cutting, your intake will likely be towards the lower end of the scale . A few weeks before the competition, when you have already achieved your weight loss goals, you can increase your daily intake by around 20-50g. This will help maintain your performance.
Fats are necessary for the production of adequate testosterone. This helps maintain lean body mass. Aim for 20-30% of calories to come from fats, but if this prevents you from getting enough protein or carbohydrates, reduce these to 15-20%.
You should be getting about 2.3-3.1 g/kg of protein daily. For those who are leaner or in a large calorie deficit, you should increase your intake to a higher level.
Preparing for Victory – Before the Competition
In the week leading up to a competition, many bodybuilders may change the amount of water and carbohydrates they consume. Staying hydrated is important, as dehydration can cause muscles to look smaller and performance to be impaired. So be sure to drink water, and if you need to quickly rehydrate, use electrolyte drinks.
Try Maxler Electrolyte Powder, a drink that contains electrolytes in the same concentration as your blood. This will help you absorb water more efficiently and avoid intestinal discomfort.
Some bodybuilders also load up on carbohydrates a few days before a competition. They do this to increase the amount of glycogen in their muscles. This method is effective if you are not simply increasing the ratio of carbohydrates to other macronutrients, but increasing the total amount of calories.
Enhanced Nutrition – The Power of Supplements
Supplements for bodybuilders have several purposes. Bodybuilders benefit from supplements that support overall health. These are supplements such as vitamins and omega-3 fatty acids, which provide the body with key nutrients.
VitaMen and VitaWomen contain a large number of key vitamins needed by those who adhere to a strict training regimen. The formulas contain vitamins and minerals necessary for maintaining overall health and performance. Along with these, they contain herbal extracts specific to each gender and additional ingredients designed to maintain health and improve your athletic performance.
omega-3 fatty acids
Omega-3 Premium is a product containing 600 mg of DHA and EP, omega-3 fatty acids, which support brain health, mood, and have anti-inflammatory properties. The refreshing citrus flavor will allow you to ditch the fish oil in favor of these wonderful softgels.
Those who would like to support the health of their joints may want to consider adding collagen to their diet. It is the building block of cartilage, and supplementing with it can help reduce joint pain and help the body produce more cartilage.
Collagen
Collagen Type 1 and 3 – these tablets contain 3 grams of collagen per serving, combined with vitamin C. The body requires vitamin C to produce this protein, so the combination of the two increases collagen production in the body.
For added benefit, you can combine collagen with other joint-supporting supplements. Maxler developed Glucosamine Chondriotin MSM specifically for athletes who want to improve their joint health. This combination relieves joint pain, supports joint health by keeping joints flexible and lubricated, and can speed up recovery from injury.
Effective bodybuilding depends on achieving high results during resistance training. This is where supplements designed to increase overall muscle mass, such as amino acids, come in handy. When combined with ergogenic aids that help you train longer, supplements can help you achieve your goals.
Amino acid supplements that may improve performance include:
- BCAAs – Branched chain amino acids support muscle growth and can help combat post-workout muscle soreness. Maxler 100% Golden BCAA contains 6 grams of BCAAs in each serving in an optimal 2:1:1 ratio.
- Glutamine – Glutamine supports the immune system and helps mitigate exercise-induced muscle damage. Maxler 100% Golden Glutamine is a vegan formula that can help support your training efforts.
Ergogenic aids used by bodybuilders include substances such as creatine, caffeine, citrulline malate. Below is a description of how they support the efforts of bodybuilders:
- Creatine – Creatine monohydrate is the safest supplement to improve muscle size and strength. Maxler 100% Creatine Monohydrate is a vegan supplement containing only this active ingredient.
- Citrulline Malate – Citrulline can help clear ammonia from the body and reduce lactic acid. By increasing endurance, it can help you increase your reps and reduce muscle soreness. Maxler 100% Golden Citrulline Malate contains 5 grams of citrulline malate without unnecessary ingredients.
- Caffeine – Caffeine is a tried and tested supplement that can be used to reduce fatigue and improve the effectiveness of strength training. For best results, try cycling this supplement as your body can become accustomed to caffeine. Try Maxler Caffeine 200 – 200 mg of caffeine per tablet is a convenient way to get the caffeine you need.
For those who prefer one supplement for ease of use, try Maxler NRG Max. This pre-workout formula contains three types of creatine, beta-alanine, l-citrulline, caffeine, and BCAAs! Maxler NRG Max is a powerful combination that will help you boost your workouts and achieve great results.You may
