Sports Nutrition

In bodybuilding, nutrition is just as important as training if you want to achieve results. A balanced diet is key to supporting performance, maximizing muscle gains and promoting recovery. At Fitness World Nutrition, we offer a wide range of bodybuilding sports nutrition , designed to support your athletic journey through the bioavailability of foods and macronutrients.

What impact does nutrition have on bodybuilding?

Sports nutrition in bodybuilding plays a direct role in athletic performance and results. By understanding the role of each macronutrient and choosing specific products, you can support your goals of gaining muscle mass , losing fat or maintaining muscle (1). Hippocrates himself said: " If we could give each individual the right amount of food and exercise, neither too much nor too little, we would have found the surest path to health ."

Sports nutrition in bodybuilding thus allows numerous levers to be activated (2):

• Energy for exercise: Carbohydrates are the main source of energy for intense and prolonged efforts, such as cardio. Consumed before training, quality carbohydrates provide sufficient energy reserves to give your best in each repetition.
• Muscle synthesis and recovery: Consuming protein after training promotes muscle fiber synthesis. This allows muscles to repair themselves and gain strength and volume. For those who train regularly, ensuring a consistent protein intake is crucial to support muscle recovery.
• Hormonal regulation: Healthy fats are essential for proper hormonal functioning. In particular, they participate in the production of certain anabolic hormones such as testosterone, which play a role in muscle development.
• Tissue protection and fight against oxidative stress: In bodybuilding, intensive exercises create oxidative stress in the body. Certain foods rich in antioxidants help limit the effects of this stress on the muscles. Benefit from optimal recovery and reduce the risk of injury.

Sports Nutrition and Bodybuilding: Key Foods to Support Your Performance

Oilseed butter

Nut butters , such as peanut and almond butter , are sources of high-quality unsaturated fats. They are ideal for supplementing your caloric intake without adding carbohydrates to your diet. In addition to providing sustainable energy , nut butters contain plant proteins and essential micronutrients such as magnesium , which is necessary for muscle contraction. In your whey shakes, on your protein porridge as a topping or even in a sauce to accompany meat: Peanut and almond butter make it very easy to increase your protein intake.

Liquid egg white

In sports nutrition in bodybuilding, liquid egg white is a practical solution rich in high-quality proteins. Low in calories and fat-free , it provides a supply of essential amino acids, which are essential for muscle repair and growth. It is ideal for an effective and digestible post-workout meal : prepare an egg white omelette in a few minutes, add some to your pancakes or make a quick steam cooking.

Zero jam

Zero jam is an interesting alternative to classic jams for those with a sweet tooth! With no added sugar, it allows you to add a touch of sweetness to your snacks or breakfasts without compromising your carbohydrate intake. It is particularly useful in sports nutrition in bodybuilding for drying periods , where it is essential to limit simple sugars while maintaining taste pleasure. Treat yourself without compromising your sports goals!

Rice cream

In sports nutrition in bodybuilding, rice cream is a quick source of simple carbohydrates : It is perfect for replenishing energy after a workout. Easy to digest, it is often consumed to replenish muscle glycogen reserves , especially after intensive sessions. It can easily be integrated into your shakes or accompanied by protein sources for a complete meal.

Flavoring and sweetener

For all your cooking recipes, flavorings and sweeteners are practical for adding flavor to preparations without adding calories or carbohydrates . For athletes in a drying period, sweeteners complement your snacks and protein shakes with a little sweet taste, always without increasing your calorie intake. It's a great way to stay motivated in the long term without getting frustrated!

Flour and cereals

Wholemealflours and cereals are rich in fiber, complex carbohydrates and B vitamins . They provide long-lasting energy, ideal for prolonged workouts and to avoid energy dips during the day. Opt for cereals like oats for your savory and sweet meals: It is a cereal rich in vegetable proteins, which is an ideal breakfast base for athletes.

Zero sauce

Are you a fan of barbecue sauce or ketchup with your dishes? Zero sauces are specially formulated to provide maximum flavor without calories! This sports nutrition product for bodybuilding allows you to enjoy a variety of dishes without adding unnecessary calories: Ideal for supporting fat loss or to accompany weight loss. Finally, treat yourself without feeling guilty.

Protein snack

Protein snacks , such as protein bars or cookies, are convenient for a quick snack . They are rich in high-quality protein and provide a significant dose of energy between meals: This is particularly useful on busy days or for a quick protein boost after training. Opt for these snacks low in sugar and fat for better nutritional efficiency.

Spray & oil

Finally, in sports nutrition in bodybuilding, oil sprays are an ideal solution to control the addition of fats in your recipes. They allow you to dose oils precisely, always with the aim of limiting the intake of superfluous fats while taking advantage of the essential fatty acids in the oil. Whether for cooking proteins or seasoning your vegetables, sprays make it easier to manage calorie intake without compromising on taste.

Sources:

(1) https://pmc.ncbi.nlm.nih.gov/articles/PMC3805624/

(2) https://dumas.ccsd.cnrs.fr/dumas-03975480v1/file/Pharmacie_2022_Hyvernaud.pdf