When most people think of the word “diet,” they automatically associate it with a restrictive phase of eating that is used to either lose weight or maintain an already lean physique. However, if defined more broadly as eating habits over time, one can apply this definition to any period, including the winter months, when food options tend to be significantly reduced. To keep your muscle mass from fading away during these long winter months, it is important to make sure you are getting adequate protein and carbs in your diet daily. Here are important Winter Bodybuilding Nutrition Tips:
1) Eat meals frequently throughout the
Studies have shown that those who eat smaller meals more frequently tend to have a greater metabolic rate and burn more calories throughout the day.
2) Make sure you are eating enough protein.
Protein is essential for muscle maintenance and growth. It is recommended that men get at least 0.8 grams of protein per pound of body weight, while women should aim for 0-0.4 grams per pound of bodyweight. This number can be increased depending on your activity level and goals (i.e., If you are trying to put on the size, you will want to consume closer to 1 gram per pound.)
3) Aim for the right carb: fat ratio
Certain carbohydrates such as pasta or potatoes may not seem like they would fit into this diet plan, but it is important to note that not all carbs are the same. Complex carbohydrates (i.e., brown rice, oatmeal) contain fiber and take longer for your body to break down, which slows digestion and keeps insulin levels in check, which will help you stay lean in the winter months.
4) Supplement with Whey protein powders
Whey protein supplements are an easy way to get an abundance of high-quality protein in your diet without worrying about cooking chicken or steak every night of the week. Just mix up a shake once or twice throughout the day and then sit back and watch your muscles grow!
5) Don’t be lazy when it comes to preparing meals
Last but not least, don’t reach for fast food just because you don’t feel like cooking in the winter months. There are plenty of leftover recipes that can be frozen and eaten throughout the week (i.e., stews, soups), so make an effort to take some time each weekend to prepare your meals for the week ahead.
