Diet and Body Building
Experts say that body building is 15% exercise and 85% nutrition. Your diet is one of the core pillars of building and maintaining quality muscle. This is why you should consider all the important foods, as well as the ones that can ruin your physique and dampen progress. It is vital to rely on basic and natural foods that will yield the most productive results. The diet plan will differ depending on your actual body type.
The 3 Essential Items
1. Carbohydrates.
These are the main energy source of the body to perform various tasks, functions and activities. The pancreas releases insulin, a hormone after carbohydrates is taken in the body. Insulin is vital for body builders since it takes the carbohydrates then stores them in the muscle or as fat. Insulin takes the amino acids or protein to be sheltered within the muscle for repair and recovery. Carbs should be taken in adequate amounts, or else you risk storing a lot of fat from the surge of insulin.
Complex carbohydrates are good sources of energy and are classified into either starchy or fibrous. Starchy carbs tend to be digested very quickly, more likely being stored as fat.
Examples of complex carbohydrates are oats, wheat and brown rice. Starchy carb examples are pasta, breads and white rice. Fibrous carbohydrates include carrots, broccoli and spinach which are good for digestion. It is recommended that body builders eat about 1.5 to 3 grams of carbohydrates for each pound they weigh daily.
2. Protein.
This is the most important element for building muscle. Every tissue in the body is created from protein such as muscle, skin and hair. Protein boosts metabolism by 20% when consumed, plus creates a timed release for carbohydrates so that energy is sustained sufficiently for a variety of activities.
Experts recommend body builders to eat at least 1 to 1.5 grams of protein for each pound they weigh daily. Good protein sources should be low in fat such as tuna, selected red meats, turkey and chicken breast.
3. Good fats.
Hormones are created from fats and all cells in the human body contain fat. It is important to consume adequate amounts of healthy fats to ensure that chemical reactions and hormone production are optimal. There are 3 fat types namely saturated, monounsaturated and polyunsaturated. Saturated fats should only be consumed in very small amounts since it can lead to heart and cardiovascular problems.
Examples are coconut oil and palm oil. Monounsaturated fats contain essential fatty acids that help lower cholesterol levels. Examples are natural peanut butter, fish oils and olive oil. Polyunsaturated fats do not affect cholesterol levels. Examples are corn oil, sunflower oil and soybean oil.
Rules to Live By
A body builder’s diet should comprise of small frequent meals. Calculate how much protein, carbohydrates and fats you need on a daily basis, and then spread them out evenly among the number of meals per day. Fats should comprise no more than 10% to 15% of each meal.
Ideally, meals should be eaten every 2.5 to 3 hours. Taking in small frequent meals will help your body digest food better, prevent hunger pangs, as well as boost metabolism which enhances fat burn. Large meals of 1 to 3 times a day can cause insulin spikes.
Get your nutrients and essential elements from whole solid foods. If you plan to take supplements, these should only function to fill in any lacking item to complete your recommended dietary allowance, and not as a staple meal. Take a vitamin supplement as well. Drink 8 to 12 glasses of water per day. You may store a whole gallon then consume it throughout the day.
About Calories
Determine your lean body mass with the use of a caliper or other known methods or devices. Calculate your daily base caloric intake by multiplying your lean body mass by 12. The Divide the total into the number of meals you plan to consume per day.
You can then evenly spread out the foods you have selected to ensure that you are taking equal amounts of calories per meal. Keep a log book about your diet and make the necessary changes as necessary. It is advised to cycle your calorie intake over the week or month to boost metabolism and enhance fat loss.
Tags: building muscle mass, essential nutrients, nutrition, proper diet