Natural bodybuilding diet for beginners

Every bodybuilder should follow a special and healthy diet that contains specific foods, without compromising the calories needed to meet his daily needs. And of course, stay away from unhealthy foods. In this article, we will try to address all the angles surrounding the subject of the bodybuilding diet, and since you are a beginner, dear reader, this article is for you.

What are calories ?

Calories are a unit of measurement of the energy the body needs to function. They are used to measure the amount of energy contained in food, which the body burns. So what are their sources? Carbohydrates such as starches, sugars, fruits and vegetables, proteins such as meat, fish, eggs, dairy products and grains, and fats such as animal fats and oils. Calorie needs vary depending on the stage that bodybuilders are going through, muscle mass period and the drying period.

Muscle mass:

In the period of muscle mass you increase your daily calorie requirement by approximately 15%, for example. If your daily requirement is 3000 calories, you should convert it to 3450 calories, as you have added 450 calories.

Drying period:

During this period, you do the opposite, as you reduce your daily calorie requirement by approximately 15%, so that it becomes, for example, 2550 calories instead of 3000 calories.

There are scientific ratios in calculating the percentage of proteins, carbohydrates and fats for your daily calorie requirement:
.Proteins : 30-35% of calories
.Carbohydrates : 55-60% of calories
.Fats : 15-20% of calories.

Essential nutrients in the bodybuilding diet. 

Building muscle requires a delicate balance between the following nutrients:
.Protein : Bodybuilders need protein primarily to build muscle, because muscles are made of protein, which needs essential amino acids to build it.
.Carbohydrates : Carbohydrates are an important element for muscle nutrition, as they are partially converted into glycogen, which is one of the forms of energy stored in muscles.
.Fats : Fat is an essential element for strengthening muscles and the health of the entire body.
Vitamins and minerals = which play a major role in improving muscle quality and raising the level of performance.

Foods that suit the bodybuilding diet.

Bodybuilders can choose many foods in their diet throughout the week, with the need to focus on foods that provide sufficient calories and nutrients.
Foods rich in protein: eggs, lean red meat, chicken or turkey breasts, Fish, dairy products, nuts, seeds, beans, spinach.
Foods rich in carbohydrates = whole wheat bread, oats, sweet potatoes, legumes, starchy vegetables, root vegetables.
Foods rich in fats = olive oil, avocado, nuts, fatty fish, such as salmon, tuna, and sardines.

Full day bodybuilding meals for beginners.

The diets followed and the quantities the body needs differ from one person to another depending on gender, size and goals, as the quantities are determined by the person himself or in consultation with a certified nutritionist, and the recommendations provided by trainers or nutritionists also differ, whether for the period of muscle mass or the period of muscle drying. I will give you an example of a one-day lunch program for beginners:

First meal = oats with berries, egg whites.
Second meal = turkey breast, sweet potatoes, celery.
Third meal = grilled steak, broccoli, mushrooms.
Fourth meal = apple, peanut butter.
Fifth meal = grilled fish, brown rice, green salad.

Drink enough water to build muscle.

Drinking the necessary amount of water per day helps with good hydration, regulates body temperature, and lubricates joints, in addition to contributing to the transfer of nutrients to the muscles. It is recommended to drink 3.5-4 liters per day, especially during exercise. A reasonable amount should be drunk.(american concil on exercises)

Summary 

The bodybuilding diet for beginners requires precise commitment and effort. You must focus on eating a balanced lunch that contains the essential elements: protein, carbohydrates, healthy fats, drinking enough water,and (exercising regularly). Here are some tips for foods that should be avoided, such as: added sugars, unhealthy fats, soft drinks, sweets, canned and fried foods.