However, fats seem to be often overlooked in a bodybuilder's nutrition plan. Learn more. It's so obvious how important proteins and carbohydrates are to a bodybuilder, and it has become easy for one to understand how they should control their consumption of them.
Bonus Question : Does it matter what time of day these healthy fats are taken? If so, what is the best time? The Skinny On Fat. In a word, dietary fat is essential. Despite what the media or Joe Cubicle might tell you, fat is your friend, no matter who you are. I like to think of nutrition as a three-legged stool. Each leg of the stool represents one of the basic macronutrients - protein , carbohydrates and fats. If your diet is deficient in any one of these, that "leg" will be too short and your stool will topple over.
However, consuming sufficient amounts of each will ensure that your diet is balanced and you'll be sitting pretty. Fat is caloric dense. Packing nine calories per gram, fat is a more concentrated source of energy than both protein and carbohydrates. In order to gain mass, as many bodybuilders are attempting to do, you need to be in a caloric surplus.
Because dietary fat provides so many calories in such a small volume of food, it is a lifesaver for many "hardgainers" who would otherwise have no way of consuming enough calories by the end of the day. Let me put it this way - would you rather chow down on a forest of broccoli or a tablespoon or two of peanut butter to grow?
In addition, fat is used in many places throughout the body. It's common knowledge that cells are the building blocks of the human body, but did you know that cell membranes are composed of fat? Without properly functioning cell membranes, there would be no way to regulate which substances could or could not enter cells - a definite problem. Fat is also a great insulator, helping the body maintain a healthy temperature and keeping you warm. Similarly, fat also provides cushioning, protecting vital organs from damage.
And speaking of vital organs, your brain wouldn't be the same without fat, as fatty acids from the food you consume form some of the working surface of your brain.
These fatty acids also make up the myelin coating on neurons that your nervous system uses to communicate. Intake of fat has also been shown to be correlated with lower rates of depression. And you've probably heard of the term "fat-soluble. Some of these nutrients are vitamin A , vitamin D , vitamin E and vitamin K. Ever wonder why many labels for supplements and vitamins include instructions that the product is to be taken with a meal? That's to ensure there is fat to carry fat-soluble nutrients to your body.
Fat also provides a great service by keeping hormone levels in check and regulate blood-glucose levels and insulin response. Last, but certainly not least Fat is a great source of succulent flavor. Think about it - to appeal to people, foods are often described as creamy, buttery, and rich, not grainy, starchy and doughy.
No coincidence there. And if you don't think this counts as "important," consider a pre-contest dieting bodybuilder. With a diet full of leafy greens and lean meats, some nice, flavorful fat might be the only thing keeping one sane.
And that's definitely important. Which Fats Are Most Beneficial? Part of the fiction surrounding fat is due to the fact that there are several different kinds of dietary fats. Not unlike the "good carbs" and "bad carbs," the types of fats have been divided into two categories - friendly fats and fat foes.
So which kinds should you eat? Omega-3 Is A Magic Number. Monounsaturated Fats. Polyunsaturated Fats. Saturated Fats. Primarily, saturated fats aid in the incorporation of calcium into the skeletal system, helping you build strong bones. And if you're constantly pushing your body to the limits in the weight room, you'll want a strong frame. In addition, saturated fats boost immune system health, keeping you in fighting shape. Maybe most importantly, saturated fat has been linked to testosterone production - and I don't have to tell you how important that is to growth.
Which Fats Should One Avoid? While I am without a doubt a big fan of fats about 40 almonds were eaten during the creation of this piece , there is one type of fat I DO avoid - trans-fats. Unless you've been living under a rock, you've definitely heard of trans-fats, as manufacturers have begun stamping "0 Grams Trans-Fat" on product labels and the fats are even being banned in some cities.
It should be noted that this restriction is on the ingredients rather than the final products. This regulatory approach has made Denmark the only country in which it is possible to eat "far less" than 1 g of industrially produced trans fats on a daily basis, even with a diet including prepared foods. But what are they? Shoot for 50 percent of total calories from carbs to support strength, size, and performance. Here are a couple carb tips from Kalman's video in Bodybuilding. Fats are an important part of the human diet.
They help you digest certain types of vitamins and maintain optimum hormones and brain function, among many other crucial functions. But they are also the easiest way to add extra calories. Each gram of fat contains 9 calories, more than twice the number of calories per gram as protein and carbs, which both contain 4 calories per gram. Along with all this energy, fatty foods also usually taste really good. But this doesn't mean you should stock up on donuts.
Prioritize fats from quality sources including nuts, seeds, avocado, meat, and olive oil and you'll get all the benefits, without the empty calories. Fats also have the lowest thermic effect of food compared to carbs and protein. That means that your body burns anywhere from percent fewer calories digesting fats than it does the other two macronutrients. An easy way to up your diet's fat content is to cook your meat and vegetables in olive, coconut, or other calorie-rich oil.
You can also add a little oil to your protein shakes—don't worry, you won't taste it. You can also sneak in some extra fat with your selection of protein. Good options include rib-eye and T-bone. You may think of calorie counting as something people only do for weight loss, but it can be just as important for helping with weight gain, especially if you're not seeing a lot of change in your physique. Sometimes you're just not eating as much as you think you are. The formula for gaining weight is really pretty simple: The amount of calories you take in has to be larger than the amount of calories you burn.
To get a feeling for how many calories you'll need to put on weight, start by using this calculator to determine your total daily energy expenditure TDEE. When you use the calculator, it will ask you to choose an activity level that best represents your lifestyle. Be honest! If you say you're very active and you're not, it's not going to help you gain quality muscular weight.
Once you get your TDEE number, add at least calories to it. Continue eating at least over your TDEE for a couple weeks to see what happens. If you don't notice any change in your weight, increase it to or even calories above your TDEE. For those who are new to counting calories, registered dietitian Doug Kalman, Ph.
Record both what you eat, and how much. Then, take that information, and plug it into any of the many free nutrition database websites, and get your baseline calorie and macronutrient breakdown.
With a cheap food scale, this is actually a lot easier than it was just a few years ago. If you start gaining weight too quickly—like more than 2 pounds a week for several weeks straight—drop it back down to extra per day. With the right calorie intake and the right workout, you can expect an increase of 0. If you're nowhere near that range, adjust your calorie intake. Strength training is essential when weight gain is the goal. On a hormonal and muscular level, there's nothing better to give your body an unmistakable message to grow.
Plus, it just makes you hungry!! When you're working on gaining weight, the most important thing is to make sure you're doing some kind of strength training at least days a week without exception. What style you do matters less than doing it consistently. You can gain weight doing bodyweight workouts in your living room if they're sufficiently difficult and you're eating right! But weights and a gym can also be a great tool for weight gain if you have access to them.
Some of the most popular muscle-gaining programs in Bodybuilding. Luckily there are tricks and habits that can help you gain weight a little faster and easier. They aren't huge, groundbreaking solutions, but they'll allow you to fine-tune your plan and maybe stick with it a little longer—and that can definitely pay off big over the long term. Never train while hungry. Going into a workout without fueling your body beforehand will limit the intensity you bring to a workout.
It can also force your body to get energy by tapping into muscle tissue. You won't gain much weight when that's going on. If you train in the morning, make the biggest meal of your day the one you have immediately after your morning workout. When you finish a workout, your body is in a state where it will suck up any calories you supply it with. If there is one time of day you want to slam back a higher calorie shake, this is it.
Ideally, eat every hours. No, you don't have to go full bro eating eight or more meals a day, but never go more than 5 hours without eating. Spread your calories throughout the day, especially protein. Don't leave the house unprepared. Keep wholesome snacks on hand, like trail mix and peanut butter sandwiches—seriously!
This old classic is a weight-gain miracle. Always carry a shaker bottle maybe even a big one with protein or weight-gain powder in it in case you're caught without food. Remember that you don't have to follow the usual no-salt, no-butter, no-flavor rules. They can all have a place, within reason. These foods, especially when eaten as part of a high calorie diet, can increase markers of inflammation, promote insulin resistance, and raise levels of fat in your blood 10 , 11 , 12 , It can be performed in a healthy manner if you maintain a proper calorie surplus and focus on eating nutrient-dense foods.
These foods contain a high amount of nutrients for their calorie count. Remember that bulking is also intended to be followed by a cutting phase to decrease your fat levels. Yet, healthy bulking is possible as long as you focus on nutrient-dense foods. Your diet is essential to bulking the right way.
Including nutrient-dense, whole foods in your diet ensures that you get adequate vitamins and minerals, healthy fats, and quality protein. Beverages with added sugars, such as sweetened coffee, tea, or regular soda, can be enjoyed in moderation. While a bulking diet allows for most foods, some should be limited because they contain very few nutrients. These include:. Supplement use is highly prevalent among bodybuilders Bodybuilders take supplements for various reasons, including to boost overall health, immune function, and exercise performance 19 , 2.
Still, despite the hundreds of supplements marketed toward bodybuilders, only a handful have strong evidence to support their use. Those backed by studies include 20 , 21 :.
They come in powder form and are mixed with water or milk. These supplements can pack over 1, calories per serving and boast sugar, protein, and several vitamins and minerals.
When bulking, be sure to include a variety of nutrient-dense foods in your diet to support muscle growth and overall health. You should limit alcohol, added sugars, and fried foods, though certain supplements can be useful. Bulking is a technique used by bodybuilders to increase muscle size and strength.
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