Basics of Nutrition

In this blog, I will talk about nutrition based on my experience.

It should be noted that there are 3 main types of morphologies associated with different metabolisms. The metabolism in bodybuilding is often associated with its speed, which is basically the speed at which you digest but also the speed at which you burn calories naturally without any activity.

- Endomorphs: Imposing physique, falling shoulders, endomorphs are powerful but have an ease of fat absorption, they burn fewer calories naturally.

- Ectomorphs: Lean physics with a fine bone structure, burn many calories, difficulty in taking fat and mass, they must eat a lot to compensate for this natural caloric expenditure.

- Mesomorphs: Broad, naturally athletic shoulders, they have strong bones, average metabolic rate, and take less fat than endomorphs but more easily than ectomorphs.

From these indications, it is up to you to identify your type of morphology and adapt your diet accordingly.

Be aware that following a healthy and appropriate diet is MANDATORY to achieve your goals.

I will now introduce you to some basics of nutrition to increase your muscle mass.

First, in order to gain weight, you will need to consume more calories than you spend in a day. Being an ectomorph myself, my main advice will therefore be to always have something in your stomach so that your body always has enough to feed your muscles continuously to ensure constant progress. So eat at least 5 meals a day (3 Real meals and two snacks). It is up to you to adapt your diet according to your morphology.

Now let's talk about macro-nutrients and key associated foods:

- Proteins: Lean meat, red meat, eggs, chicken, turkey, fish, cereals, chickpeas, tuna and many others...

Protein allows your body to build muscle.

You need to consume about 2 grams of protein per kilogram of body weight (of course, for this to be useful your body needs to have muscle to rebuild thanks to the muscle fibers torn during training, you will not swell alone)

- Lipids (Good lipids): Contained in oils such as olive oil, rapeseed oil and fatty fish such as salmon. Also contained in oilseeds and avocados for example.

Consume Omega 3!!!!!

Avoid saturated fats that are not very useful to the body and will make you take a lot of body fat. However, be aware that even if you want to lose fat, you must consume a minimum amount of fat because it ensures your proper hormonal functioning.

- Carbohydrates (Quality):

Rice (the best), cereals, potatoes, sweet potatoes, pastas, bread

Carbohydrates are essential for energy because muscle energy comes from glycogen, which in turn comes from carbohydrates. Without carbohydrates, you will not be able to ensure proper performance at the gym. I advise you to consume it before training.

Carbohydrates = Energy

Choose quality carbohydrates, so I advise you to buy complete foods, such as whole wheat, whole grains, etc.....

Avoid eating too much carbohydrate before going to sleep if you want to avoid taking fat.

Rapid carbohydrates are also present in fruits.

Your weight-gain diet should therefore be composed of:

- 2g/Kg = 140g of protein per day for a 70Kg person

- 4g/Kg = 280g of carbohydrates per day for a 70Kg person

- 1g/Kg = 70g of lipids per day for a 70Kg person

Avoid saturated fatty acids which are harmful, avoid junk food.

Finally, I did not mention here micronutrients and vegetables, which are a very interesting subject. Don't forget that, they will really boost your progress! Try it and you'll see! Here is an article that will tell you more:

https://www.bodybuilding.com/fun/value_of_vegetables.htm

Drink plenty of water to eliminate toxins and keep your body functioning faster!

I hope all these tips will help you for optimal progress!

Enjoy !