Showing posts with label Essential fatty acid. Show all posts
Showing posts with label Essential fatty acid. Show all posts
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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Nutritional Supplements And Bodybuilding
Essential Supplements
The basic nutritional supplement needs of bodybuilders cover both multiple vitamin and mineral formulas.
Three grams of vitamin C, split into three equal servings through the day.
200mcg of Chromium Picolinate and essential fatty acids which can be obtained from fish oils, flaxseed oil or extra virgin olive oil.
A good meal replacement or protein powder can be a great method of adding valuable calories and nutrients to the dietary intake.
Performance Enhancement Supplements
These nutritional supplements are for bodybuilding during hard training when the bodybuilder wants to gain the most from their program. The benefits of these supplements are:
Increased recovery
Increased strength
Increased glycogen levels
Enhanced immune system
Higher nitrogen synthesis
While anabolic steroids have achieved a level of prominence for use in bodybuilding there are two more common and more natural nutritional supplements bodybuilders can use. These are Creatine and Glutamine.
Nutritional Bodybuilding Supplements To Aid Fat Burning
While there are a few supplement stacks which may increase your metabolism, thereby helping in the goal of better definition, there are no stand alone supplements. Fat burning supplements are a bonus when the proper use of other supplements is maintained.
Testosterone Boosters
This is another optional nutritional supplement for male bodybuilders who are over 25 years of age. These supplements are on the high end of the price range but can be worth using if you can afford them. Male bodybuilders who are under 25 years old should not make use of these boosters for the reason that their testosterone levels are still balancing out to normal levels for their bodies. There are both natural and science made varieties.
ZMA – this is a scientifically designed anabolic mineral formula. The makeup of this testosterone booster consists of Zinc Monomethionine Aspartate, Magnesium Aspartate and Vitamin B. This is an all natural product used by hard training athletes who normally deplete their body of these essential minerals.
Viraloid - Viraloid is a natural blend of steroidal alkaloids derived from high sterol containing plants which ensure an increase in the body’s own production of testosterone by increasing the Leutenizing Hormone levels in the body. This is a great product for anyone who is looking to boost their hormonal levels naturally.
While the proper maintaining of a weight training program will make use of nutritional supplements, bodybuilding is mainly a program of balance. Without the proper balance of physical training in bodybuilding and nutrition, supplements will not create any useful effects. Proper balancing of physical and nutritional requirements will help achieve a bodybuilders goals in regards to muscle strength, endurance, and growth.
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