Nutrition made simple
Most important things you need to know about nutrition
Nutrition is the most important factor in any body transformation. Whether we’re trying to lose fat or gain muscle, calories and the type of foods that we are eating is the most important thing. At first. nutrition might seem as complicated and mysterious, but it isn’t. Nutrition for building muscle is quite simple.
Calorie intake and caloric goal
Whether your goal is to reduce bodyfat or gain muscles, this is the first step you need to do. Use a calorie calculator to calculate TDEE (total daily energy expenditure), this will tell you how much energy your body needs daily.
Energy consumed – Energy expended=Change in fat mass
When trying to reduce bodyfat, your caloric intake needs to be less than the amount of energy your body needs to maintain weight (your TDEE).
Let’s say that a person has a TDEE of 2500 calories per day and the goal is to reduce bodyfat, how much should the person’s caloric goal be? The person should have 10-20% caloric deficit:
Therefore the caloric goal should be around 2000-2250 calories per day to reduce bodyfat.
There are two ways to gain that 10—20% calorie deficit. The first and faster way is to eat fewer calories than you normally would eat, but this will cause you cravings and hunger that will prevent you from sticking to your weight-loss plan in the long run. The better way is to increase your TDEE by training. By creating caloric deficit through training and not dieting, you allow yourself more dietary flexibility in the long run.
When you are trying to gain weight, your daily calorie intake needs to be great then your TDEE. When it comes to building muscle, you do not have to be in a state of caloric surplus. But, it’s easier to have a small calorie surplus in your daily calories intake when building muscle, so your body has the extra energy needed to build muscle.
Let’s say that a person has a TDEE of 2500 calories per day and wants to build muscle, how much should the person’s caloric goal be? The person should have 10-20% caloric surplus.
Therefore the caloric goal should be around 2750-3000 calories per day to gain muscle.
You don’t want go too high with caloric surplus because that will get you fat. It’s true that you need to eat big to get big, but don’t eat like an elephant. It’s better to have slow gradual increase in weight and you want it to be muscle rather than just fat.
Macronutrients are what make up the calories in the foods you consume. There are three major macronutrients that the human body needs and you’re probably already somewhat familiar by them, at least by name: proteins, fats and carbohydrates. All three of these serve different, but essential roles in our body’s growth and development. Almost everything you eat is a combination of these three macronutrients and you need to make sure you consume the right amount of each in your diet.
Carbohydrates are the body’s main source of energy. The amount of carbs that you need depends on what your goals are and on the amount of total exercise you do per day.
Proteins are for growth and tissue repair. High-protein diets are better for building mass and for fat loss. Proteins helps with increase of strength, muscle mass and reduction of appetite and hunger.
Fats are used as fuel for energy and essential fatty acids. Fats are misunderstood macronutrient. Eating fat will not make you fat, but consuming more calories than you burn will. Fats are key component of our diets and without fats, our bodies couldn’t produce essential hormones that we need. Fats also help our bodies to absorb nutrients and vitamins from the foods that we eat.
What is the right ratio of Carbs/proteins/fats? Well there isn’t a right ratio that works for everybody, but for a rule of thumb that I would recommend:
Fats: 1g-1.5g/per kg of your bodyweight per day / 0.45-0.7g per pound of your bodyweight per day
Proteins: 2g-2.5g/per kg of your bodyweight per day / 0,95-1,15 per pound of your bodyweight per day
This would be make the ratio for macronutrients on average: 25% proteins, 30% fat, 45% carbohydrates. This ratio would work for adding more muscle, if calorie supply is sufficient.
Micronutrients include vitamins and minerals (magnesium, zinc, iron, copper) that we need only small amounts. Micronutrients are the essential components that will help your body to operate at full capacity. Vitamins and minerals are what ensure that your brain, kidneys, heart, liver, joints-pretty much everything-each have all the resources that they need to run at full capacity.
It’s okay to get micronutrients from supplements and multivitamin tablets, but it would be better to get as much as possible from natural sources. Supplements cannot be an excuse not to eat vegetables. Fruits and veggies are necessary for optimal functioning and keeping your immune system healthy.
As we go up to the pyramid, meal frequency makes up only a small fraction of the pyramid. Meal frequency does matter, but not as much we used to think. You don’t need to eat every 2-3 hours for total of 6-9 meals a day to speed up your metabolism. If you want, you can eat just 1 or 2 giant meal a day that make up your total calorie requirements.
There are small benefits in eating frequently. It’s easier to keep your hunger in control and it’s easier to digest 3-5 portions of food rather than one huge meal. Meal timing and meal frequency is more of a personal preference.
Yes, supplements are useful, but they aren’t the answer to everything. The supplement industry would like you to think that this should be the first part of the pyramid, but it’s the last part and the last thing you need to worry about. Taking supplements and fat burners will not get you ripped. Supplements are supposed to supplement a good nutrition plan.
But, if you are committed to eating healthy and then add supplements to your diet plan, supplements can help you to deliver a slight increase in the overall effectiveness and convenience of your program.
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