What should you eat?

Do you need to eat supplements? How much should you eat?

The diet is as important as training. It is important to eat right. The right food and the right amount. You do not have to eat supplements, but it is helpful if you are building muscles.

Protein is probably the most important nutrient the body needs for building muscles. Proteins are the body's building blocks and you need to eat a certain amount every day for the muscles to develop. Eggs, meat, fish and chicken are examples of foods containing protein. You need a lot of protein every day and it can be expensive to buy a lot of food that contain large amounts of protein. It is now supplements enter the picture. Supplements are usually less expensive. Protein powder is very common and it is also very easy to ingest. There are lots of different protein powders on the market and it is not easy to know which one is best. They have different content and they have different prices.

How much protein should you eat? Many recommend 1.5 to 2 grams of protein per kg of your own body weight. For example, if you have a weight of 70 kg you should get 105-140gram protein each day. You should eat protein before and after each workout.

The amount of food you need to eat varies from person to person. Breakfast, lunch, dinner and any snacks you should eat every day. It should be high protein diet, and remember also that you also need carbohydrates. Carbohydrates are the body's fuel. Eat fast carbs immediately after exercise such as a gainer. Avoid slow carbs 15-30 minutes before training. That increases the risk that blood sugar drops and you get tired during the workout.

Many bodybuilders use the dietary supplement creatine. Creatine is a dietary supplement used to increase strength and muscle volume. Creatine is found in food like meat and fish but it is difficult to get the desired amount you need to build and get the well-trained biceps you want. Same as protein, there are many different types of creatine on the market. It is available both in powder and capsule form.






To get big biceps you need supplements. There are a variety of dietary supplements, but you do not need everything.


Vitamins Protein
  • Protein

  • Creatine

  • Vitamins


Protein, creatine and vitamins are good to eat if you train hard. Protein is probably the most important nutritional supplement you need but also creatine and vitamins may be necessary to get a good muscle development.