The Basics of Bodybuilding Nutrition: An Introduction to the Basics

The human body is of near-perfect design. In the period of more than a thousand years, the human body has evolved greatly, adapting more and more to changing climates and changing forms of activity as human civilization progresses. The human body can be viewed as a lethal engine on its own- a lethal engine that can be tuned to progressively build muscle and increase the over-all strength of the human frame.

Any bodybuilder worth the title should know that a specially designed diet, coupled with intense and systematic bodybuilding is key to success. What are the basic precepts of a diet? Let us first define what a diet is first.

Defining “diet” and the basic types of special diets

We all have a diet. Unlike the more popular usage of this term, scientifically, diet simply means the selection of foods that we consume on a daily basis. If an individual sticks to only fish and potatoes, then we can say that he or she is on a fish and potato diet. However, there are other, more specific diets that are based on larger categories: purely vegetable diets, purely fruit diets, purely non-meat diets, etc.

Vegetable diets are mostly high in fiber and in vitamins and minerals. However, protein sources have to be carefully picked, so the vegetarian does not run out of essential amino acids and energy-giving and muscle-building protein.

Non-meat diets have become increasingly popular especially for working professionals for the following reasons:

•People who follow this diet tend to feel lighter throughout the day

•Fruits and vegetables aid in proper digestion

•Vegetables provide fiber, which not only aids in proper digestion but also lowers cholesterol and in the removal of toxins from the human body

•Vegetables, if made an integral part of daily meals, cost less than meat.

The body builder’s diet cannot afford to be limited to purely meat or purely non-meat diets. Here’s why.

The bodybuilder’s diet

A bodybuilder’s diet should be able to provide the following:

•A continuous stream of energy that would be able to sustain regular workouts

•A high amount of protein for muscle-building and also as a source of energy

•Vitamins and minerals to speed up healing in times of injury. Enough micronutrients also means that internal organs would be working especially well during times of extreme stress or pressure.

If a stable weight has already been achieved (less than twenty five percent body fat for men, thirty five percent body fat or less for women), then a specialized diet may be employed to make sure that the body will work well under the regular workouts.

Carbohydrate sources should be high in fiber; protein sources should either be fish, lean portions of chicken and lean portions of pork and beef. Red meat is a big no for the diet itself, because fat reduction should also be achieved especially if the bodybuilder is only in the first few phases of his new bodybuilding regimen.

Whey may also be integrated into the diet- the body builder may choose the form in which whey may be consumed. The most popular and palatable form of whey can be found in flavored protein shakes.

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Basics of Bodybuilding Nutrition

Some subjects are too confusing and harder to understand, such as; Math, Chemistry, Biology, and in the case of bodybuilding, Nutrition. There is more to bodybuilding and building muscle than just lifting weights. A very important part of the process of gaining muscle, along with sufficient rest, is Bodybuilding Nutrition. Fortunately, to achieve your fitness and weight lifting goals, you do not need a degree in Nutrition. Instead, all you need is to have an open mind and willingness to learn as much as you can about it. 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. Nothing is farther from the truth. There is a big difference between bodybuilding nutrition and supplements. In addition, supplements should be used very sparingly, if not at all. However the topic of supplement use is a totally different one all together.

You may be wondering, if we are not going to talk about supplements, then, what 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, let’s go ahead and examine each of the components briefly.

Proteins:

Proteins and Amino Acids go hand in hand. Protein is made up of amino acids and amino acids are the building blocks of muscles. And they constantly build, repair and maintain your muscle tissues. So, in order to achieve your bodybuilding and fitness goals, you should be consuming 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 proteins from like; beef, fish, poultry, eggs, turkey, tuna and soy protein.

Carbohydrates:

Carbohydrates are your body’s main source of energy and they 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 developing muscle mass. There are simple guidelines you should adhere by with carbs;

1)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.

2)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.

3)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 turn 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.

4)Do not consume carbohydrates by themselves, always have carbs with proteins. By doing so, will help you minimize the chance of carbs being stored as fat.

Fats:

All your cells have some fat in them. 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 more scarier note, the excess fat which is not burned by your body will be stored as body fat.

There are 3 types of fats;

1)Saturated fats; which are often associated with heart disease and high cholesterol levels.

2)Polyunsaturated fats; are fats that are found mostly in vegetable oils.

3)Monounsaturated fats; which have a positive effect on cholesterol levels.

Among some of the benefits of healthy fats are a young looking skin and 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. Having said that, 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 portions 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 can not 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 important 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. In my opinion, the only remedy to this “problem” is through research and willingness to learn. 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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