Eating in Phases for Improved Muscle Strength and Endurance
Increasing muscle size, strength and endurance is the result of a consistent workout regimen and a sound nutrition program. Almost all professional bodybuilders and athletes go through 'phases' during their training programs to ensure they are meeting their performance goals and eating just enough to feed their muscles. It's important to note that most of the muscle gaining takes place in the off season, a time when eating large amounts of protein and eating small meals throughout the day is essential for success.
There are other phases besides off season. Each phase requires an athlete to alter his or her nutritional program in terms of the amount of carbohydrates, protein and supplements in support of his or her training regimen for the specific phase. Knowledge of these phases can help you maximize the results you get out of all the effort you put in training.
The Off Season - the goal of this phase is to build as much muscle as possible. According to Louise Burke, author of the book "Practical Sports Nutrition", bodybuilders support their performance outcome by eating high amounts of protein and healthy carbs throughout the day. They typically follow a consistent schedule of these foods to make sure they're meeting their protein requirements and may design their eating plan around their workouts to further enhance results.
Hypertrophy Phase - during this phase, it is common practice to follow a very rigid eating plan that means eating every 2-3 hours - even overnight. The goal here is to eat just enough food to maintain weight and allow the body to increase strength. This is done with careful selection of muscle-building foods and healthy carbs that provide sustainable energy.
Competition Prep - most bodybuilders begin their competition preparation between 6 to 16 weeks before the event. This period may involve severe calorie restriction to reduce body fat, and maintain a schedule of sustained weight loss up to the event. The primary goal here is to lose body fat and not muscle that was built up during the off-season. This can be achieved by eating low-fat, high protein meals and coordinating meals with a consistent workout regimen.
Cutting Phase - this phase typically occurs right before the competitive event, and involves severe calorie restriction to stimulate rapid fat loss. Many bodybuilders drastically reduce their calories and rely on supplements to achieve nutritional balance. This phase may also include intensive circuit training routines and getting more rest so that the body can recover easily.
Post Competition phase - Bodybuilders are often tempted to overindulge themselves in food after going through restricted diets for months. This practice is dangerous as it promotes rapid weight gain in a small span of time. Besides being a health hazard, most of the results that have been built up during previous phases are erased with rapid weight gain. It is highly recommended for bodybuilders to transition slowly into a healthy nutritional program after each competition.
Each phase requires changing from one diet to another that it is hard for most bodybuilders to keep up with their nutritional plans. Work with a dietitian or a nutritionist to help you in developing a sound nutritional program for a successful career. - 17269
There are other phases besides off season. Each phase requires an athlete to alter his or her nutritional program in terms of the amount of carbohydrates, protein and supplements in support of his or her training regimen for the specific phase. Knowledge of these phases can help you maximize the results you get out of all the effort you put in training.
The Off Season - the goal of this phase is to build as much muscle as possible. According to Louise Burke, author of the book "Practical Sports Nutrition", bodybuilders support their performance outcome by eating high amounts of protein and healthy carbs throughout the day. They typically follow a consistent schedule of these foods to make sure they're meeting their protein requirements and may design their eating plan around their workouts to further enhance results.
Hypertrophy Phase - during this phase, it is common practice to follow a very rigid eating plan that means eating every 2-3 hours - even overnight. The goal here is to eat just enough food to maintain weight and allow the body to increase strength. This is done with careful selection of muscle-building foods and healthy carbs that provide sustainable energy.
Competition Prep - most bodybuilders begin their competition preparation between 6 to 16 weeks before the event. This period may involve severe calorie restriction to reduce body fat, and maintain a schedule of sustained weight loss up to the event. The primary goal here is to lose body fat and not muscle that was built up during the off-season. This can be achieved by eating low-fat, high protein meals and coordinating meals with a consistent workout regimen.
Cutting Phase - this phase typically occurs right before the competitive event, and involves severe calorie restriction to stimulate rapid fat loss. Many bodybuilders drastically reduce their calories and rely on supplements to achieve nutritional balance. This phase may also include intensive circuit training routines and getting more rest so that the body can recover easily.
Post Competition phase - Bodybuilders are often tempted to overindulge themselves in food after going through restricted diets for months. This practice is dangerous as it promotes rapid weight gain in a small span of time. Besides being a health hazard, most of the results that have been built up during previous phases are erased with rapid weight gain. It is highly recommended for bodybuilders to transition slowly into a healthy nutritional program after each competition.
Each phase requires changing from one diet to another that it is hard for most bodybuilders to keep up with their nutritional plans. Work with a dietitian or a nutritionist to help you in developing a sound nutritional program for a successful career. - 17269
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