Dark green leafy vegetables such as kale, spinach, mustard greens, bok choy, arugula, Swiss chard.Dairy products including milk, cottage cheese, yogurt, cheese.So, what foods will help you meet your nutritional and training goals? Consider building your meals around these protein-rich and nutrient-dense options. It should be noted that most experts recommend increasing protein intake (to 3.0 g/kg/day or more) during the cutting phase, or when calorie intake decreases.ĭon’t miss The Best Time to Drink Your Protein Shake! The most updated nutritional guidance provided by the International Society of Sports Nutrition (ISSN) suggests that for building and maintaining muscle mass, an overall daily protein intake of 1.4-2.0 grams per kilogram of body weight per day is sufficient for most exercisers.īut other sources recommend consuming 1.6-2.2 grams per kilogram of body weight per day evenly distributed throughout the day during the bulking phase when you are consuming more calories than your body needs. But nine amino acids (called essential amino acids) must be consumed in the diet because your body doesn’t make them. There are 20 amino acids, most of which the body makes. Amino acids are molecules that combine to form protein. Your body needs amino acids to build and maintain lean mass. Keep in mind that protein intake is most important during the bulking phase. Then, whatever is left can be allotted to carbs. In other words, you estimate what your optimal intake of protein is and then consume 15-30 percent of the remaining calories from fat. But others suggest a more individualized approach.įor instance, in one published report, researchers suggest that you focus on building your macronutrient intake around protein first. Some experts advise a macronutrient balance of 55-60 percent carbohydrate, 25-30 percent protein, and 15-20 percent fat. The quality of calories you consume as well as the balance of macronutrients can make a big difference, too. Your goal should depend on your weight.Īs a general rule, sports physiologists estimate that bodybuilders consume an average of 45 calories per kilogram of body weight per day during the bulking phase to achieve a target weight gain of about 0.25-0.5 percent of body weight per week. Some peer-reviewed sources suggest that a male bodybuilder might consume about 3,800 calories per day during the bulking phase while a female bodybuilder may consume about 2,400 per day. But keep in mind that these calculators only provide an estimate. You can also use an online calorie calculator, like the one provided by the National Academy of Sports Medicine (NASM). If you have maintained your body weight and body composition, then the number of calories that you consumed during those two weeks would be your maintenance number. If not, you can keep a detailed food journal for at least two weeks. So what does that mean for you? You may already know how many calories you need to consume to maintain your current muscle mass. They suggested that advanced bodybuilders should aim for the lower end of their recommendation. But the authors also suggest that the exact number should depend on the athlete’s experience level, then adjusted based on their individual rate of weight gain and changes in body composition. In a 2019 research review, study authors suggested that a better range might be 10-20 percent above maintenance calories. ![]() However, more recent research has suggested that this number may be too specific. The following 15 tips can help you become a meal prep expert who can whip together healthy, tasty meals in no time flat.During the bulking phase, researchers have traditionally estimated that you should increase your caloric intake by 15 percent. "It's true that cooking your own meals can be time-consuming, but with planning and practice, meal preparation can become a new habit that has long-term health benefits." ![]() "With some planning, most of us can learn to prepare better, healthier meals for ourselves and our families," says Clara Porcella, a registered dietitian with Santa Clara Valley Medical Center in San Jose, California. One tool that can help alleviate some of the stress of cooking healthier at home is meal planning and advance prep. And that's a major barrier for busy folks who are being pulled in a dozen different directions at once. Plus, it's often cheaper than dining out frequently or getting takeout.īut cooking for yourself everyday can be a time-consuming task. When you eat at home, you have more control over the ingredients and portion sizes. Experts have been saying for years that cooking meals at home is usually healthier than going out to eat.
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