Pairing an appropriate diet along with the workout plan, will fast track your journey to muscle growth and bodybuilding. Each person has a characteristic body type, which requires a customized diet plan to show desirable results. The personal fitness trainer combines these different factors before formulating a plan.
Body Type
You have to first identify your body type to finalize a diet plan and an exercise program. Different bodies have different nutritional requirements.
The different body types are:
Ectomorph: The characteristic features of this body type include a petite frame with long limbs. Ectomorphs have a low percentage of body weight and take more time to put on weight.
Endomorph: The characteristic features of this body type include a round physique and visible fat deposits around the waist, hips, and thighs. Endomorphs have wide hips, especially women. They also have a slow metabolism with the fast development of muscle mass and fat deposits.
Mesomorph: Mesomorphs have a body with broad shoulders, a slender waist, and powerful arms and legs. They have a high muscle mass, are usually very athletic, and can rapidly build muscles.
Identifying the body type simplifies the process of muscle building. As mentioned above, some body types can rapidly build muscles while others do not. Understanding the requirements of your body will enable the fitness coach and nutritionist to formulate a diet plan that best suits your needs.
Macronutrients
It is particularly important to consume high-quality macronutrients for healthy muscle gain. Macronutrients include proteins, complex carbohydrates, and polyunsaturated fatty acids. Personal fitness trainers suggest to include a regular supply of protein in your diet, as this can boost the protein synthesis process for muscle building.
Protein: A regular supply of protein can keep the amino acid concentration in the blood high through the process of protein synthesis, which enables muscle building. Protein is a key component in muscle building as it supports the body after exercise and enhances the process of regeneration.
Proteins consist of essential amino acids, such as leucine, valine, and isoleucine. A combination of animal and plant sources is the ideal way to consume protein. This will typically include lean meats, fish, low-fat dairy products, eggs, legume, and soya.
Carbohydrates: Complex carbohydrates are the main source of energy for muscles. Sufficient amounts of carbohydrate will help you consistently increase weight and ensure permanent progression.
Excess carbohydrates intake is also not a problem as the muscles store the remaining sugar in the form of glycogen, and during intense workouts, your body can tap into the energy reserves. Experts recommend 3-4 g of carbohydrates for every kilogram of body weight. Some of the healthy options for carbohydrates include potatoes, brown rice, and oatmeal.
Fats: The consumption of fats depends on the quality and not the quantity. A good supply of high-quality fats plays a vital role in muscle building. Plant oils (flax oil, coconut oil), fish, avocado, and walnuts are rich sources of unsaturated fatty acids. Experts recommend 1 g of fat for every kilogram of body weight daily.
Besides, these nutrients try to fit in at least six meals per day. Try to have a small meal every 2 to 3 hours. A regular intake of calories increases blood sugar levels, and this ensures that you are the highest state of activity the entire day. Consume a variety of these nutrients to gain muscle mass!
