30 Seconds SummaryFull Guide: Nutritional Minimums for Bodybuilders
- Protein is crucial for muscle function and growth, with minimum recommendations varying from 1.2g/kg if not in a deficit, to 2.3g/kg of fat-free mass when cutting calories.
- Fats should constitute at least 15% of total calories when cutting, and 20% during maintenance or bulking phases, helping with satiety and providing essential nutrients.
- Carbohydrates, the body's preferred energy source, should be at least 4g/kg of bodyweight, or adjusted to fill remaining caloric needs after protein and fat are accounted for.
- Fiber intake should be at least 14g per 1,000 calories consumed, aiding in bowel health, cholesterol regulation, and satiety.
- Water intake should be sufficient to keep urine a light color, reflecting proper hydration essential for overall body function.
- Understanding and meeting these nutritional minimums can significantly enhance muscle growth and overall health for bodybuilders and powerlifters.
Revive Stronger
Steve Hall
