Bodybuilders demand a lot from their bodies, both physically and mentally. These avid athletes go to great lengths to gain a lot of muscle mass. For this, it is necessary to get the right nutrients. But what is the most commonly used bodybuilding food and which supplements can contribute to gaining more muscle mass?
We are going to tell you all about that. In this article, you can read more about supplements and nutrition for bodybuilding. This way you know exactly which types of food and nutritional supplements these powerhouses use!
Most used bodybuilding food
The best nutrition for bodybuilders can often be linked to foods that realize extra muscle growth. You can think of food with a lot of proteins, carbohydrates, and natural amino acids. But vitamins and minerals also contribute to improving the sports performance of bodybuilders. Below you will find an overview of three types of nutrition for bodybuilding.
1. Food with proteins
Protein-rich bodybuilding food is one of the most important types for these avid athletes. After all, bodybuilders need sufficient protein to be able to recover their muscles after an intensive workout.
After heavy physical training, small muscle tears occur. The body of a bodybuilder then needs protein-rich food to be able to repair these muscle tears. This happens thanks to the amino acids in proteins. As a result, extra muscle growth occurs and injuries can be prevented by a bodybuilder.
The most commonly used high-protein foods are as follows:
- Low-fat quark
- soy milk
- Nuts and seeds
- Soy in tofu
A bodybuilder often supplements his or her diet with these protein-rich foods. In addition, it is crucial to get enough carbohydrates. Read on to find out what the relationship between bodybuilding nutrition and carbohydrates is.
2. Bodybuilding diet with carbohydrates
Carbohydrates are also needed to grow extra muscle mass. A bodybuilder needs to get enough carbohydrates to provide his or her body with sufficient energy. Without eating enough carbohydrate foods, a bodybuilder cannot get the most out of his or her training.
It is therefore not surprising that bodybuilding food consists partly of carbohydrate-rich foods. When a bodybuilder wants to lose fat mass before a competition, he or she will reduce the carbohydrate intake. However, if bodybuilders want to build a lot of muscle mass, we will usually supplement their diet with the carbohydrate-rich foods below.
- sweet potatoes
Bodybuilders who supplement their diet with the above foods provide their bodies with enough carbohydrates to get the most out of their workout in the gym. Below you can read more about vitamins and minerals for bodybuilders.
3. Nutrition with vitamins and minerals
Since bodybuilders demand a lot from their bodies, they also need extra minerals and vitamins. In this way, they are more resistant to harmful invaders from outside. As a bodybuilder, you don't want to get sick because of viruses and bacteria. This would be at the expense of your training.
Foods for bodybuilders that are rich in vitamins and minerals can be related to the foods listed below.
- Dark leafy vegetables
- Vette vis
Now that you know which foods are rich in minerals and vitamins, let's take a look at the best bodybuilding supplements below.
Best Bodybuilding Supplements
They are used, for example, to have extra strength and energy during training. But what exactly are the best bodybuilding supplements?
We've highlighted three for you, so you can quickly learn more about the most commonly used supplements by bodybuilders.
1. Whey protein supplements
Earlier in this article, you could read that bodybuilders need a lot of protein. The amino acids in proteins ensure that muscle tears are repaired faster. This leads to extra muscle growth and fewer injuries. Many bodybuilders get good proteins from their diet, but there are also special whey protein supplements.
Protein supplements are an easy and effective way to meet your desired protein intake. In addition, whey protein dietary supplements are suitable to take to the gym. In this way, a bodybuilder can drink a protein shake just before or after training. In this way, he or she directly provides the body with a lot of proteins.
2. Bodybuilding Supplements With Creatine
Taking creatine supplements for bodybuilding is a “must” for many powerhouses! A creatine supplement contributes to gaining more strength and endurance. As a result, bodybuilders who use creatine can do just a little more reps. For example, they go to the extreme in the gym, which can result in more muscle growth.
Certain bodybuilding foods are naturally high in creatine, such as red meat. Nevertheless, a fanatic bodybuilder often opts for a supplement with this substance. There are several types of creatine supplements. Think of creatine monohydrate, creatine hydrolysate, and creatine ethyl ester.
The biggest difference between these creatine types for bodybuilders is how the body can absorb the creatine. Creatine monohydrate is the best kind according to many bodybuilders and researchers. It is best absorbed by your body.
3. Supplements with omega 3 to supplement bodybuilding nutrition
Many bodybuilders eat foods with a lot of omega-3 fatty acids. Nevertheless, there are omega 3 supplements available that also contain a lot of these fatty acids. After all, not everyone likes oily fish. In that case, a bodybuilding supplement with omega 3 may be the solution.
Bodybuilders need omega-3 fatty acids to keep their muscles and joints supple and healthy. That is why they often add an omega 3 food supplement to their diet. This ensures that they get enough of these healthy fatty acids.
The right balance of supplements and nutrition for bodybuilding
Bodybuilding nutrition can be seen as the basis of better sports performance and more muscle mass. The right diet for bodybuilders can provide the body with all the necessary nutrients. For example, think of proteins (and amino acids), carbohydrates, and vitamins and minerals.
That does not alter the fact that there are effective bodybuilding supplements for sale that benefit many bodybuilders. These sports supplements are an effective and easy way to quickly replenish your body with essential nutrients. This includes supplements with creatine, proteins, and omega 3.
It is important to note that supplements do not replace healthy types of bodybuilding foods. They are only used to supplement a varied diet, which consists of beneficial and nutrient-rich foods. Are you considering supplementing your diet with bodybuilder supplements? Then it is wise to consult a nutritionist, such as a dietician.