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A Simple Guide To Bodybuilding NutritionWhen it comes to creating a nutritional guide to bodybuilding, there are four areas which must be addressed.
Carbohydrates are the main source of energy by the body. Carbohydrates release insulin, which is important for two reasons. The insulin stores the carbohydrates as fat or in muscles. The insulin grabs the amino acids or proteins and stores them in muscles for recovery and repair. People are overweight because of the absorption of too many carbohydrates and their transfer into fat. This is created by over release of insulin. As a guide in bodybuilding nutrition it is important to know where to find carbohydrates and in what amounts. Carbohydrates are made of two kinds, complex and simple. Here is a short list of what food is in each category. Complex - starchy food such as oatmeal, sweet potatoe, pasta, corn and peas. Fibrous food such as broccoli, carrots, cauliflower, lettuce, mushrooms, pepper and spinach. Simple - apples, bananas, grapefruit, grapes, oranges, pears or pineapple Utilizing one cup a day of one of these is enough carbohydrates to help maintain muscle. Proteins Proteins make up every tissue in the body from skin and nails to muscle. Everyone who is into bodybuilding needs a nutritional guide of 1.5 grams of protein per pound of lean body mass. Consuming more than this is unnecessary. Every time you consume protein your metabolism increases by 20%. Proteins also help carbohydrates maintain controlled release to effectively provide energy through the day. Some good examples of food containing proteins are: * Eggs * Chicken breast * Turkey * Red meat * Tuna Consuming approximately 6-8 ounces of each provides about 35-40 grams of protein. Fats Fat is an essential requirement for body function. The manufacture of hormones and testosterone along with joint lubrication is based on fat. Without some fat the body will begin creating body fat to maintain itself. Any good guide to bodybuilding nutrition takes this into account.
There are three types of fat:
Water When it comes to nutrition and bodybuilding, many guides ignore water. Without water no organism would survive long. Most people underestimate the value of water in their nutritional needs. Water is an important part of any guide for bodybuilding nutrition for the following reasons: * With 65% of the body made of water, most of the muscle cell is water * Water is used to clense the body from toxins and pollutants
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