Focus your carbs before and after your workouts to fuel yourself for your lifting sessions, and restore your glycogen stores post-workout. During the bulking phase, eat about 4-7 g/kg of body weight of carbohydrates per day, or 270-480 g/day for a 68 kg (150 lb.) person (2). You could also consume protein in the form of egg whites, chicken breast, shrimp or white fish.Ĭarbohydrates are our main source of fuel, so how we time the ingestion of this “fuelling macro” is crucial. Some people like the convenience of protein powder, but even skim milk powder can be used. When should you eat protein? Ensure you have protein following your gym sessions. person that’s 90-135 g of protein per day. Protein recommendations during bulking are typically 1.2-2.0 g/kg (0.6-0.9 g/lb.) (1). If you’re not gaining weight and are in fact losing weight, up those Calories!ĭuring the bulking phase, protein helps build muscle and maintain the body. If you’re gaining weight at about a pound per week, then you hit the nail on the head. You may need a dietitian help to calculate your energy availability and calorie needs accurately. For more information about energy availability, read the fact sheet at. Athletes of all sorts should have 45 Cal/kg (kcal) of lean body mass left over for maintenance (1). Energy availability is the calories left for body maintenance after you account for calories burned during exercise. Consider Energy AvailabilityĮnergy availability is another concept to consider to ensure adequate fuelling. So, consider a body composition measurement to get a better idea of your energy needs. As such, equations that include FFM are more accurate. The more you have, the higher your metabolic rate. Fat-free mass (FFM), or muscle mass, is the main determinant of how many calories you burn. Women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) – (4.330 × age in years)Įnergy equations give you an estimate of your daily caloric needs. Try the following equation and multiply it by 1.5-1.8 (1.5 for a sedentary day, and 1.8 for an hour or more of heavy lifting): Or, manually calculate your energy needs. Plug in your values and simply add 500 Cal to the results. There are many energy need calculators out there. To bulk up, this same person would need 2500 Cal. For example, the average person needs 2000 Cal. To achieve a Calorie surplus, on average aim for about 500 Calories (Cal) more than you need to maintain your weight. Your body uses extra Calories, in association with strength sessions, to build muscle. You need to eat more Calories than you expend to develop muscle. To get you ready for whatever lifting, gaining, or “you name it” goals you have, incorporate these bulking tips into your regime. We will cover recommendations for protein, calorie surpluses, macros, and nutrient timing. Let’s go over solutions to the nutrition challenges of bodybuilding. With this in mind, now it’s time to get into the nitty-gritty details. Well-planned nutrition fuels lifting sessions and muscle hypertrophy, and helps to minimize bulking body fat gains. Photo by Scott Webb Nutrition for Gains: Concepts for a Successful BulkĪlthough simple at first glance, nutrition’s role is complex during the bulking phase. A cutting post will be featured in part two of Bodybuilding 101. In this, the first of two blogs, we will focus on the bulking phase of bodybuilding. Conversely, the purpose of the cutting phase, or pre-competition phase, is to shed body fat. Bodybuilders aim to complete the bulking phase in the off-season. During the bulking phase, the goal is to gain as much muscle as possible. Nutrition recommendations for these stages look different. There are two main phases to bodybuilding, the bulking phase, and the cutting phase. This is a plus for all of you who are looking for the latest and greatest nutrition information to maximize your gains to become the next Arnold Schwarzenegger, Dwayne “The Rock” Johnson, or Terry Crews. As bodybuilding becomes more main-stream, the scientific community becomes more interested in developing research-based recommendations. When diving into the world of bodybuilding, there are often many unsubstantiated claims made about the use of nutrition and supplements.
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