A Simple Guide To Bodybuilding Nutrition
When it comes to creating a nutritional guide to bodybuilding, there are four areas which must be addressed.
Carbohydrates
Proteins
Fats
Water
Carbohydrates
Carbohydrates are the main source of energy by the body. Carbohydrates release insulin, which is important for two reasons.
The insulin stores the carbohydrates as fat or in muscles
The insulin grabs the amino acids or proteins and stores them in muscles for recovery and repair.
People are overweight because of the absorption of too many carbohydrates and their transfer into fat. This is created by over release of insulin. As a guide in bodybuilding nutrition it is important to know where to find carbohydrates and in what amounts.
Carbohydrates are made of two kinds, complex and simple. Here is a short list of what food is in each category.
Complex – starchy food such as oatmeal, sweet potatoe, pasta, corn and peas. Fibrous food such as broccoli, carrots, cauliflower, lettuce, mushrooms, pepper and spinach.
Simple – apples, bananas, grapefruit, grapes, oranges, pears or pineapple
Utilizing one cup a day of one of these is enough carbohydrates to help maintain muscle.
Proteins
Proteins make up every tissue in the body from skin and nails to muscle. Everyone who is into bodybuilding needs a nutritional guide of 1.5 grams of protein per pound of lean body mass. Consuming more than this is unnecessary. Every time you consume protein your metabolism increases by 20%. Proteins also help carbohydrates maintain controlled release to effectively provide energy through the day.
Some good examples of food containing proteins are:
Eggs
Chicken breast
Turkey
Red meat
Tuna
Consuming approximately 6-8 ounces of each provides about 35-40 grams of protein.
Fats
Fat is an essential requirement for body function. The manufacture of hormones and testosterone along with joint lubrication is based on fat. Without some fat the body will begin creating body fat to maintain itself. Any good guide to bodybuilding nutrition takes this into account.
There are three types of fat:
Saturated fat – this is the fat most associated with heart disease and high cholesterol. Most saturated fats are found from animal origins however some altered vegetable fats can increase saturated fats. Such food as packaged food, coconut, palm oil and non-dairy creamer.
Polyunsaturated fat – this type of fat has no effect on cholesterol and is found in such food as corn oil, soybean, sunflower oil and cottonseed oil.
Monounsaturated fat – this is the good type of fat. These fats are high in essential fatty acids. Food such as canola oil, fish oil, virgin olive oil, and flaxseed oil contain this type of fat.
When it comes to consuming fat, it should be about 20% of your total daily calories.
Water
When it comes to nutrition and bodybuilding, many guides ignore water. Without water no organism would survive long. Most people underestimate the value of water in their nutritional needs.
Water is an important part of any guide for bodybuilding nutrition for the following reasons.
With 65% of the body made of water, most of the muscle cell is water
Water is used to clense the body from toxins and pollutants
Water is required for a host of chemical reactions to aid in energy production, muscle building, and fat burning.
Water is used in joint lubrication by the body.
Water is used as a coolant for the body when outside temperatures are high.
Water is used to control appetite. Drinking water keeps hunger cravings down.
Cold water increases metabolism.
These four needs of proper nutrition should be a part of any nutritional guide for a bodybuilding program.
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