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Good nutrition is important for everyone, but for those who are putting
their bodies through strenuous bodybuilding routines several times a
week, it is even more essential. Bodybuilding will rob the body of its
reserves more quickly than almost any other athletic activity.
If those reserves are not replenished every day, the bodybuilder will
not only fail to achieve his or her desired muscle growth, he or she
will be on the way to serious health issues.
Eating More Often
A sound body building nutrition plan will have the bodybuilder eating
several small meals throughout the day, and each of those meals will
contain carbohydrates and protein in equal proportion, with the balance
of the meal being healthy fats. It works out to a 40% carb/40%
protein/20% fat ratio.
The bulk of the carbohydrate in a good bodybuilding nutrition plan will
come from complex carbohydrates like whole grain cereals and pasta,
vegetables, yams, and beans. Bodybuilders should eat simple
carbohydrates--from fruit, not candy--following their workouts so that
the glycogen stores they have exhausted will be replenished as soon as
possible.
Complex carbohydrates are important not only as fuel but because they
are great sources of vitamins, minerals, and fiber, all of which are
necessary if a body building nutrition plan is to work.
Good body building nutrition includes lean red meats with less than 105
fat, white meat turkey or chicken prepared without the skin, eggs or
egg substitute, low-fat dairy products, and fish. Bodybuilders should
eat between 1 and 1.5 grams of protein each day for every pound of
their lean body mass. This means that, ass they add muscle, their
protein requirements will increase, and they will be able need more
protein, balanced by a similar increase in their carb intake.
The Right Fats
Bodybuilders, and everyone else, should stay away from both animal and
hydrogenated vegetable fats, which cause elevated cholesterol and can
lead to arteriosclerosis. Polyunsaturated and monounsaturated vegetable
oils are better, and virgin olive oil, canola oil, flaxseed oil, and
fish oil all have essential fatty acid and offer the added bonus of
antioxidant protection.
The balanced body building nutrition should be consumed in small meals
throughout the day, because if the body goes for more than three or
four house between meals, it will stop burning fat for energy. Because
the goal of bodybuilding is to preserve and increase muscle mass,
having a body which is burning muscle for fuel instead of fat is highly
counter-productive. Besides, with all the work they are doing, they
deserve to be eating more often!
You can also find more information at Body Building Nutrition and Body Building Products. |
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