Bodybuilding

Right Food Before And After Workout

Published

12 years ago

December 25, 2012

F Kyle

Nutrition in bodybuilding is a very important aspect, which is often ignored, especially by beginner bodybuilders. If you go to the gym just to maintain you fit or with no special goal, then what you eat and when you eat should not bother you at all. Instead, if all your training are geared toward adding muscle mass, then nutrition is an aspect that has to be considered very seriously.

It is not an exaggeration if we said that nutrition is even more important than training itself. Why so? Because to muscle mass will increase only due to positive energy balance. Overwise, you can work hard in the gym, but no results in muscle growth will be achieved.

This is impossible physiologically. You have to understand only balanced and protein-rich food, that provided your body with a sufficient amount of carbohydrates can give you an increase in muscle mass. Positive energy balance does not suppose that you can eat everything. It especially refers to fact that calories you eat should exceed the number of calories you burn.

Also, is indicated to avoid saturated fat, for example, meat. If you want to add muscle mass you have to include in your diet supplements too. They are especially important because are free of fat, and sugar. Instead, supplements contain a lot of protein, carbohydrates, and vitamins.

So, a diet for building muscle mass have to be rich in protein fats and carbohydrates. However, be wise and take care do not turn your diet for building muscle mass into adding only fat. It is te to know that adding muscle mass is always associated with adding a percentage of body fat too. Our body tends to do fat reserves in case of a rich diet. So, building muscle mass and losing weights meantime is not possible.

Your goal has to be to gain minimum fat while adding big amounts of muscle mass. The best correlation between the percentage of muscle mass and fat should be three to one. But this report deeply depends on specific of metabolism of each person. There are people with a super fast metabolism, able to add maximum muscle mass with minimum fat, while others with a slow metabolism get more fat than muscle mass after following a rich diet.

Despite it may seem quite easy, bodybuilders have to be very careful about what they eat before and after the workout. It may seem that the protein-rich diet is the only you have to follow, but it is not the case. Setting up a special diet before and after a workout is very important since around this period your body requires high quality, fast digesting food for fast recovery and effective muscle growth. If you are enough smart to take advantages of this window, you can maximize your strength and muscle mass gains from each workout.

Must Read: 4 Meals with Most Protein to Take If You are Body Builder

Pre-workout Nutrition Plan

The first rule is to eat at least two hours before your workout. And we do not mean a very consistent food, but a medium food rich in protein and carbohydrates, and free of any type of fat. Less indicated are wheat products or sweets, while a portion of rice with chicken breast is an ideal choice. When it comes to what is the best food to eat before a workout you have to understand what you eat has not negatively affected your training.

All the food that you eat two hours before the workout has to be digested. This is the main reason why we eat namely two hours before the training, and not one hour or even half an hour. An exception to this rule is sports supplements, that are faster and more effectively digested by our bodies. Thus supplements can be taken even one hour before the training, as they fulfill blood with all useful amino acids.

And this is especially important because when exercising our body use those useful elements from blood, not from the stomach. Furthermore, the digestion process requires energy too, thus our body needs to pump blood not only to muscles but to stomach too and this lowered the efficiency of the workout.

Right before the workout, the stomach has to be free. Bear this in mind and never underestimate this aspect, as it directly affects your workout results. Another important detail of pre-workout routine is the intake of water. Only well-hydrated people feel great when exercises and get the most from their workouts.

Try to keep your water intake around half a liter of water during 1-2 hours before the workout. Avoid drinking water or juice when you eat or right after a meal, as these actions violate the secretion of gastric juice and thus interferes with the normal process of digestion. Ensure your fluid intake between meals.

Post-workout Nutrition:

If you want to build muscle mass, then you have to know that post-workout nutrition is even more important than what you eat before training. And this is not an exaggeration, as namely after training our body reach a high-level intensity and much faster absorb all necessary nutrients. And if your body doesn't receive all these nutrients, it begins to “eat” not only fat, but muscles mass as well.

The body needs the energy to recover, and it takes amino acids from anywhere just to recover faster. So, the gold rule of post-workout nutrition says always eat something right after the training. The best option would be a protein shake 15 minutes later the training end up. This is a very smart decision because it is very fast digested and gives our bodies with all necessary amino acids and carbohydrates.

Once you take your protein shake, then look further to have a full meal 30 minutes later. This is just a supplement and can not provide you with all the necessary supplements for a long time. The basis of your nutrition should be natural food, and this is the way it should be.

Since our main goal is to build muscle mass and we want to use food mainly for this purpose, you have to know that our bodies are most active for three hours after training. Namely in this interval, if the time you have to consume around 40% of daily food intake. All you eat after training will be used by your body for refuel and muscles repair.

Remember if you will not give your body what it needs, it will take itself, damaging your muscles. And this no bodybuilder wants! Water intake after the workout has the same importance as in before it. Try to drink the same amount of water, around 0,5 liters, after the workout for faster recovery. Increasing the water intake is a must if you sweat a lot when training or the water is hot or humid. During heavy sweating body loss big quantities of minerals and electrolytes.

That’s why consider adding to your post-workout fluid intake a sport drink rich in electrolytes. Is very important to have your meals on time. Never skip breakfast or other important meal of the day. Remember to eat regularly, since pre workout and post workout nutrition is more than what you eat before/after workouts.

Must Read: Post Workout Foods: Fill Your Plate With These Ones

Summarizing the above said, here is how a right pre and post workout nutrition plan should look like:

-Have a meal two hours before the workout. Avoid wheat products and sweets, and choose food rich in protein and carbohydrates. A portion of rice with chicken breasts is a very good idea.

-Water intake before a workout is very important too. Drink 0, 5 liters of water between meals during two hours before the workout.

-Right before the training your stomach has to be free. We need our body to rush blood only in muscles and do not lose energy for digesting food.

-During the workout, you can take some BCAA’s in order to help keep your body in an anabolic state.

-Fifteen minutes later after training drink a protein shake.

-Eat a solid protein and carbohydrate meal about an hour after your workout.

-Because of heavy sweating when training, drink enough water after the workout. Also, you can opt for a sports drink rich in minerals and electrolytes.

Despite it may seem quite simple, following the right diet before and after the workout can help you to get the maximum for your workout and build muscle mass fast. So, be wise, and take advantages of the right diet for big muscles!

Must Read: Incorporating The Correct Diet Plan That Complements Your Bodybuilding Cycle!

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F Kyle

The "GYMRAT" of this blog, Pro-blogger and Fitness Instructor since 2008

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Bodybuilding

Mastering Bodybuilding in 2025: Top Fitness Tips for Success

Published

4 weeks ago

March 1, 2025

Sane

Bodybuilding is more than just a sport; it's a lifestyle that requires dedication, discipline, and a thorough understanding of fitness principles. As the world of fitness continues to evolve, bodybuilders must stay updated with the latest trends, techniques, and scientific advancements to achieve their goals. In 2025, several innovative approaches are redefining bodybuilding. Here are essential fitness tips for bodybuilders to excel this year.

Embrace Technology-Driven Workouts

In 2025, technology plays a significant role in bodybuilding. Wearable devices, fitness apps, and virtual reality (VR) training are now integral components of an effective workout regimen.

Wearable Devices

Modern wearables track everything from heart rate and sleep patterns to muscle activation and caloric expenditure. Utilize these devices to monitor your progress and make data-driven adjustments to your training and nutrition plans.

Fitness Apps

Leverage fitness apps for customized workout plans, progress tracking, and virtual coaching. Many apps now incorporate artificial intelligence to provide personalized feedback and recommendations.

Virtual Reality Training

VR technology offers immersive workout experiences, allowing bodybuilders to simulate different training environments and scenarios. This can enhance motivation and add variety to your routine.

Focus on Functional Strength

While hypertrophy (muscle growth) remains a primary goal, functional strength is gaining importance. Functional strength training improves overall performance, reduces the risk of injury, and enhances daily activities.

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Compound Movements

Incorporate compound exercises like squats, deadlifts, and bench presses. These movements engage multiple muscle groups and joints, promoting balanced strength development.

Core Stability

Prioritize exercises that strengthen the core, such as planks, Russian twists, and leg raises. A strong core supports better lifting mechanics and reduces the risk of lower back injuries.

Optimize Nutrition for Muscle Growth and Recovery

Nutrition is the cornerstone of successful bodybuilding. In 2025, the focus is on personalized nutrition plans tailored to individual needs and goals.

Protein Intake

Ensure adequate protein intake to support muscle repair and growth. Aim for 1.6 to 2.2 grams of protein per kilogram of body weight per day, depending on your training intensity and goals.

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Nutrient Timing

Pay attention to nutrient timing to maximize muscle recovery and growth. Consume protein and carbohydrates within 30 minutes post-workout to replenish glycogen stores and kickstart muscle repair.

Supplements

Utilize supplements wisely. Creatine, branched-chain amino acids (BCAAs), and omega-3 fatty acids are popular choices for enhancing performance and recovery.

Prioritize Mental Health and Mindfulness

Mental health is increasingly recognized as a critical component of overall fitness. Incorporating mindfulness practices can improve focus, reduce stress, and enhance performance.

Meditation

Incorporate meditation into your daily routine to reduce stress and improve mental clarity. Mindfulness meditation can enhance your mind-muscle connection during workouts.

Visualization

Use visualization techniques to mentally rehearse your workouts. Visualizing successful lifts and achieving your goals can boost confidence and motivation.

Rest and Recovery

Prioritize rest and recovery to prevent burnout and overtraining. Ensure you get 7-9 hours of sleep per night and incorporate rest days into your training schedule.

Leverage Advanced Training Techniques

Advanced training techniques can help break through plateaus and stimulate muscle growth. In 2025, several methods are gaining popularity among bodybuilders.

Blood Flow Restriction (BFR) Training: BFR involves restricting blood flow to the muscles during low-intensity exercises. This technique can enhance muscle growth and strength without the need for heavy weights.

Eccentric Training: Focus on the eccentric (lowering) phase of exercises. Eccentric training can stimulate greater muscle damage and growth compared to traditional concentric movements.

Periodization: Implement periodization into your training plan. Varying the intensity, volume, and type of exercises can prevent plateaus and ensure continuous progress.

Incorporate Recovery and Mobility Work

Recovery and mobility are essential for preventing injuries and maintaining optimal performance. In 2025, bodybuilders are paying more attention to these aspects of training.

Foam Rolling and Myofascial Release: Use foam rollers and massage balls to release muscle tightness and improve flexibility. Regular myofascial release can reduce soreness and enhance recovery.

Stretching: Incorporate dynamic stretching before workouts and static stretching after workouts. Stretching improves range of motion and prevents muscle imbalances.

Cryotherapy and Hydrotherapy: Explore recovery techniques like cryotherapy (cold therapy) and hydrotherapy (water therapy) to reduce inflammation and accelerate muscle recovery.

Engage in Continuous Learning and Community Building

The fitness industry is constantly evolving, and staying informed is crucial for success. Engage in continuous learning and connect with the bodybuilding community for support and motivation.

Educational Resources: Read books, watch videos, and attend seminars to stay updated on the latest research and trends in bodybuilding.

Community Engagement: Join online forums, social media groups, and local bodybuilding clubs. Sharing experiences and knowledge with fellow bodybuilders can provide valuable insights and encouragement.

Professional Guidance: Consider working with a certified personal trainer or coach. Professional guidance can help you optimize your training and nutrition plans, ensuring you're on the right track.

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Conclusion

In 2025, bodybuilding is more than just lifting weights; it's a holistic approach to fitness that encompasses technology, nutrition, mental health, and advanced training techniques. By embracing these fitness tips, bodybuilders can achieve their goals, stay injury-free, and enjoy a fulfilling fitness journey. Remember, consistency and dedication are key to success in bodybuilding. Stay committed, keep learning, and most importantly, have fun on your path to becoming the best version of yourself.

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Bodybuilding

2nd Edition of Natural Bodybuilding Competition Facts

Published

7 months ago

September 5, 2024

Zizou

Natural bodybuilding competitions are designed to promote and celebrate athletes who build their physiques without the use of performance-enhancing drugs. These events emphasize fair play, health, and the natural development of muscle mass and definition.

The second edition of natural bodybuilding competitions has gained momentum globally, particularly focusing on drug-free athletes. These competitions are hosted by various organizations like the INBA/PNBA (International Natural Bodybuilding Association/Professional Natural Bodybuilding Association) and OCB (Organization of Competitive Bodybuilders).

In 2024, several notable events have been planned, including the INBA Natural Universe and INBA World Cup, both of which emphasize natural bodybuilding through rigorous drug testing policies. These events aim to showcase competitors who adhere to strict drug-free protocols, and winners often earn pro cards allowing them to compete in higher-level professional competitions.

These competitions focus on categories like men's bodybuilding, classic physique, and women's figure and bikini, among others. Athletes undergo polygraph and urine tests to ensure compliance with natural bodybuilding standards. The winners often receive medals, trophies, or pro status

Drug Testing

Participants undergo rigorous drug testing to ensure they are not using banned substances. This can include urine tests, polygraph tests, and other methods to maintain the integrity of the competition.

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Judging Criteria

Athletes are judged based on several factors, including:

Muscle Mass: The size and volume of muscles.
Symmetry: The balance and proportion of the physique.
Conditioning: The level of muscle definition and leanness.
Presentation: Posing routines and overall stage presence.

Preparation

Competitors often spend months preparing for these events, focusing on strict diet plans, intense workout regimens, and posing practice. The goal is to achieve peak physical condition on the day of the competition.

Community and Support

Natural bodybuilding competitions foster a sense of community among athletes who share a commitment to health and fitness. Many competitors form lasting friendships and support networks through these events.

Starting training for a natural bodybuilding competition is an exciting journey! Here are some key steps to help you get started:

1. Set Clear Goals

Define what you want to achieve. Are you aiming to compete in a specific category like Men’s Physique or Women’s Figure? Setting clear goals will guide your training and nutrition plans.

2. Create a Training Plan

Focus on a well-rounded training program that includes:

Compound Movements: Exercises like squats, deadlifts, bench presses, and pull-ups are essential for building overall muscle mass.
Isolation Exercises: Target specific muscles to enhance definition and symmetry.
Progressive Overload: Gradually increase the weight or reps to continuously challenge your muscles.

3. Follow a Structured Diet

Nutrition is crucial for muscle growth and fat loss:

Caloric Intake: Calculate your daily caloric needs based on your goals (bulking or cutting).
Macronutrients: Balance your intake of proteins, carbohydrates, and fats. Aim for high protein to support muscle repair and growth.
Micronutrients: Ensure you’re getting enough vitamins and minerals to support overall health.

4. Incorporate Cardio

Cardio helps with fat loss and improves cardiovascular health. Include both steady-state and high-intensity interval training (HIIT) sessions in your routine.

5. Practice Posing

Posing is a critical aspect of bodybuilding competitions. Practice regularly to perfect your form and presentation on stage.

6. Rest and Recovery

Allow your body to recover with adequate sleep and rest days. Overtraining can lead to injuries and hinder progress.

7. Stay Consistent and Patient

Building a competition-ready physique takes time and dedication. Stay consistent with your training and diet, and be patient with your progress.

8. Seek Professional Guidance

Consider working with a coach or trainer who specializes in natural bodybuilding. They can provide personalized advice and help you stay on track.

9. Join a Community

Engage with other natural bodybuilders for support and motivation. Online forums, social media groups, and local gyms can be great places to connect.

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Qualifications

The qualifications for natural bodybuilding competitions vary slightly between organizations but generally follow these principles:

Drug-Free Status: Athletes must demonstrate they have been drug-free for a specific period, typically between 5 to 10 years. They are required to pass a drug test, usually through urine samples or polygraph tests, to prove they haven't used banned substances like steroids, hormones, or other performance-enhancing drugs (PEDs).

Membership Requirements: Competitors often need to be members of the organizing federation. For example, in the World Natural Bodybuilding Federation (WNBF), athletes must have a valid WNBF membership to compete.

Amateur and Pro Divisions: Most competitions have both amateur and professional divisions. To qualify for a pro division, an athlete must first win an amateur event or obtain a “pro card” by performing exceptionally in a recognized event.

Age and Gender Categories: Athletes are categorized by age and gender. Categories typically include juniors (under 23), open divisions, masters (over 40), and grandmasters (over 50).

Entry and Registration: Competitors must pay an entry fee and complete registration. For certain competitions, a pre-qualification based on past performance may be required.

Distinction Between Natural and Steroid-Based Bodybuilding

The main differences between natural and steroid-based bodybuilding revolve around the methods used to build muscle and the resulting impacts on the body. Here are some key distinctions:

Natural Bodybuilding

Muscle Growth: Achieved through consistent weight training, proper nutrition, and adequate rest. Muscle growth is gradual and sustainable.
Health: Generally safer with fewer side effects. Promotes overall health, including better cardiovascular health, improved metabolism, and increased bone density.
Appearance: Natural bodybuilders tend to have a more balanced and proportionate physique. Muscle definition is less extreme compared to steroid users.
Recovery: Recovery times are longer, requiring more rest between intense workouts.
Competitions: Natural bodybuilding competitions often have strict drug-testing policies to ensure participants are not using performance-enhancing drugs.

Related Article: T3 Application in Building Muscle Mass

Steroid-Based Bodybuilding

Muscle Growth: Steroids significantly accelerate muscle growth and strength gains. Results are more dramatic and achieved in a shorter time.
Health Risks: Steroid use can lead to serious health issues, including liver damage, cardiovascular problems, hormonal imbalances, and psychological effects like mood swings.
Appearance: Steroid users often have a more “enhanced” look with larger muscle mass, visible veins, and extreme muscle definition, even in the off-season.
Recovery: Faster recovery times due to the anti-inflammatory effects of steroids, allowing for more frequent and intense training sessions.
Side Effects: Visible side effects can include acne, hair loss, gynecomastia (development of breast tissue in men), and changes in secondary sexual characteristics.

Choosing Between the Two

Natural Bodybuilding: Ideal for those who prioritize long-term health, sustainable muscle growth, and a balanced lifestyle.
Steroid-Based Bodybuilding: Often chosen by those seeking rapid and extreme muscle gains, but it comes with significant health risks and ethical considerations.

Take Away

The main advantage of participating in natural bodybuilding events is the emphasis on health and sustainability. Natural bodybuilding promotes muscle growth through consistent training, proper nutrition, and adequate rest, leading to gradual and sustainable results. This approach minimizes health risks associated with performance-enhancing drugs, such as liver damage and cardiovascular issues. Additionally, natural bodybuilding fosters a balanced and proportionate physique, and the strict drug-testing policies in competitions ensure a fair and level playing field for all participants. This focus on overall well-being and ethical competition makes natural bodybuilding a healthier and more sustainable choice.

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