Introduction

According to Bharat Bhise, if you want to maximize your bodybuilding efforts and training performance, you have to fuel your body like a pro athlete. Even if you never intend to compete in an event such as the Olympics, it makes sense to follow the routine of world-class athletes.

Tips & Tricks

Here are a few tips you can follow to fuel your body like an Olympian:

  1. Maintain a healthy and balanced diet – Many people simply focus on what to eat and drink right before or after an exercise session when they think about exercise nutrition. However, it is equally important to follow an overall balanced diet if you want to maintain a healthy body and consistent athletic performance.

A balanced diet consists of a combination of essential macronutrients that can fuel and support mass and micronutrients such as vitamins and minerals that enable you to maintain optimum health and peak physical condition.

We recommend you include high-quality lean sources of protein in your diet such as lean cuts of milk, low-fat milk, poultry, and beans, high-quality carbohydrates such as vegetables, fruits, and grains, and healthy sources of fat such as avocados, olive oil, and nuts.

  1. Ensure you receive proper hydration – Whenever you exercise, you deplete a lot of fluid in the form of sweat. Thus, it is essential to drink lots of fluid before and after every exercise session. Typically, drinking water is enough for most people who practice moderate-intensity exercises.

However, if you practice high-intensity exercises and tend to sweat a lot, it can be beneficial to consume sports drinks with electrolytes such as potassium and sodium and fast-acting sugars.

  1. Spread out your protein intake – Generally, it is recommended that you obtain about 15 to 20 percent of your daily calories from protein if you exercise a lot. Your protein requirement will depend on your body size and the type of exercises you perform.

For instance, people who primarily do exercises to add lean muscle mass require more protein in their diet than people who primarily perform endurance exercises such as running or walking. It is also helpful if you spread out your protein intake throughout the day if you want to build lean muscle. For best results, ensure you consume about 20 grams of whey protein in the morning since it gets digested quickly.

  1. Consume enough carbohydrates – Whether you are a pro athlete or fitness enthusiast, your body depends on carbohydrates as its primary fuel. Thus, you need to be on a diet that allows you to obtain about 50-60 percent of your daily calories in the form of carbohydrates

Also, you should consume enough carbohydrates before participating in longer training sessions or high-intensity exercises to preserve your health and performance.

Conclusion

Bharat Bhise suggests you practice safe supplementation that is verified by third parties to ensure you don’t consume any banned substances which might be harmful to your health. Although this is not a strict requirement, many Olympic athletes use dietary supplements such as protein powders and multivitamins at some point in their life.