Body Building nutrition is one of the most complex and confusing part of getting in shape. There is further more to bodybuilding and than just going to the gym and lifting weights. One of the most important parts of the process of gaining muscle, along with sufficient rest, is nutrition. Fortunately, to achieve your fitness and weight lifting goals, you do not need a degree in Nutrition. Instead, all you need is some basic 101 information with regards to food nourishment and nutrition.
Now, lets go ahead get started with the basics of bodybuilding nutrition. Most people use the terms Bodybuilding Nutrition and Supplements interchangeably. They assume that by using over-the-counter supplements their nutritional needs will be taken care of but all of that is just plain stupid if you ask me. There is a big difference between bodybuilding nutrition and supplements. In addition, supplements should be used very sparingly and if possible, not at all. However the topic of supp lement use is a totally different one all together. You may be wondering, if we are not going to talk about supplements, then, what is this article is all about? Well, for those who are not familiar with what bodybuilding nutrition is all about, it consists of four basic components; Proteins, Carbohydrates, Fats and Water. Now, lets go ahead and examine each of the components briefly.
Proteins
Proteins and Amino Acids always go hand in hand. Protein is made up of amino acids and amino acids are the building blocks of muscles. They are the one responsible for the constant building, repair and maintain of your muscle tissues. So, in order to achieve your bodybuilding and fitness goals, you must consume sufficient amounts of protein a day, which is usually about 1-1.5 gram(s) of protein per pound of your body weight. You may be wondering, what kind of sources should I get my protein from? Well, you have a variety of sources to choose your prot eins from like; beef, fish, poultry, eggs, turkey, tuna, dairy and soy products.
Carbohydrates
Carbohydrates are your bodys main source of energy and also provide your brain with the energy it needs in the form of glucose. There are two types of carbohydrates; simple and complex. Simple carbs are digested fast and most likely to be stored as fat. Whereas, complex carbs are digested over a period of time and contain a higher concentration of dietary fibers. Carbohydrates play a vital role in development and building muscle mass. Below are simple guidelines you should adhere by when taking in carbs:
*Choose complex carbs over simple carbs; Complex carbs come from such sources as; potato, brown rice, oatmeal, etc. Complex carbs have a tendency to keep your blood sugar levels in check and since they burn slowly, they can act as a longer lasting energy source, especially for your workouts.
*Since your body uses carbohydrates for energy, then, it is only logical to consume some carbs before and after your workouts . A norm is usually an hour before and no later than 1/2 hour after your workouts.
*Did you know that even though fruits are a healthy choice, they are made up from simple sugar(carbs). If you did not know, simple sugar turns into fructose, then stored in the body in the form of fat. So, for the purposes of building muscle, keep fruit consumption to a minimum.
*Do not consume carbohydrates by themselves; at all times have carbs with proteins. By doing so, it decrease the possibility of carbs being stored as fat.
Fats
Just like your body needs carbohydrates and proteins, it also needs healthy fats to function on a daily basis. Aside from carbohydrates, your body utilizes fats as an energy source as well. And on a scarier note, the excess fat which is not burned by your body will be stored as body fat. There are 3 types of fats:
*Saturated fats; which are often associated with heart disease and high cholesterol leve ls.
*Polyunsaturated fats; are fats that are found mostly in vegetable oils.
*Monounsaturated fats; which have a positive effect on cholesterol levels.
Among some of the benefits of healthy fats are a young looking skin, hair and healthier joints. Remember your daily intake of healthy fats should not exceed 20% of your calorie intake.
Water
It is widely known that our bodies are made up of 70% of water, and without it we simply cannot survive. You do not want to start consuming excess water as well. A simple way of figuring out your daily water need is by multiplying your body weight by 0.66. The end result, then, would be the amount you need in ounces on a daily basis.
In conclusion, here are 5 basic nutritional guidelines to follow which may be helpful in achieving your bodybuilding goals.
1) Stay away from unhealthy fats and simple carbohydrates.
2) Throughout the day eat smaller port ions of food and eat frequently (4-5 times).
3) It is OK to use protein shakes, especially after workouts and sometimes in between meals when you cannot consume hard food.
4) Drink plenty of water
5) Get enough rest and sleep.
There is no question that nutrition as a whole plays a very valuable part in building muscle and losing weight. And due to its complexity it is also one of the subjects that most people are shying away from but, what they seem to be forgetting is that without proper nutrition all of their hard earned gains will ultimately come to a halt. Don't be afraid to ask questions and exchange information about the basics of bodybuilding nutrition with your peers. In the end, there is no reason that you should not be improving, let alone regressing.
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