Basics Of Nutrition For BodyBuilders
This is probably the most complex part of bodybuilding. Anybody can train but it takes a lot of effort, planning and will power to follow a healthy eating plan. Notice I didn’t say diet ! Obviously there are certain “diets” which last a certain length (cutting/bulking diets). But in order to look good you must eat good food most of the time. You will learn the basics of nutrition for bodybuilders in this article.
These are your bodies main source of energy. They fuel your workouts, provide ample amounts of fiber and they are probably the most misunderstood macronutrient. With all the hype of Atkins and low carb diets carbohydrates have gotten a bad name.
Carbohydrates come in 3 forms. Simple carbohydrates (sugars,sweets,fruit). Starchy (brown rice, sweet potatoes). Fibrous (vegetables). Simple carbohydrates are best consumed directly after working out. This will help shuttle nutrients into muscle cells and restore glycogen. Starchy carbohydrates should make up the majority of carbohydrates in your diet. Fibrous carbohydrates are very useful for providing fiber, vitamins, minerals and they also help keep you full. They are a dieters best friend. Carbs should be kept at 1.5- 2 grams per pound bodyweight. 1 gram of carbs = 4 calories.
Probably the most useful macronutrient. Protein provides your body with amino acids that your body needs to repair and grow. Your majority of protein should come from meats such as chicken, beef, tuna. Eggs are also great just don’t eat too many yolks. Protein powders are useful for hitting your daily requirements, just don’t rely on them. The human body was made to digest whole foods not some powder, But they are cheap and convenient. Aim to get 1- 1.2 grams per pound bodyweight. Protein is very satisfying and raises your metabolism. 1 gram protein = 4 calories.
Despite the reputation of clogging arteries, heart disease and obesity, fats are actually quite good for you. Unsaturated fats are the good kind. They boost testosterone levels, increase mood levels and pack a whopping 9 calories per gram. They are a useful tool for bulking. Unsaturated fats include olive oil, fish oil and peanut butter. Saturated fats are the culprits which have been known to increase bad cholesterol levels and clog arteries. They include animal fats. Trans fats are just fats created in a lab. They are unnatural and provide nothing for your body STAY AWAY FROM THESE. They include biscuits and sweets.
There you have it the three macro nutrients in brief detail. More articles to come where each of the three will be discussed in more detail. So check back soon. Understanding the 3 macros is essential to your success in bodybuilding.