The Bodybuilding Nutrition

Nutrition is a most integral part of bodybuilding. Nutrition provides the body with the fuel needed for the rigorous workouts. It also gives the body the building-up material for the growth of the muscles and body tissue. Nutrition is about striking a proper balanced diet with adequate quantity of protein, carbohydrates (low calorie) and vitamins. However, proteins, being the bodybuilding blocks, should be consumed in extra quantity. Three protein shakes taken additionally on a daily basis would be okay.

Carbohydrates

Carbohydrates – the energy providing class of foods are converted to glycogen for storage in the body muscles. They should be low in calorie since excess calorie is converted to fat which results in weight gain. Alternately, consumption of lesser calories results in weight loss since the body reverts to the stored glycogen for its energy needs.

The amount of calories needed by the body for daily use, the caloric need, is variable and depends on age, gender, body mass and weight and length/intensity of the physical exercises.

However, for weight gain, one should consume a few extra calories higher than the daily bodily caloric need. Correspondingly, for loss of body fat, the consumption of calories on a daily basis should be in an amount lower than the daily bodily caloric need.

Bodybuilders who use anabolic steroids have to consume double their daily requirement of calories as steroids require extra calories as they work in the body. Steroids are known to effectively reduce body gain even with higher caloric intake.

Good carbohydrate sources for the average and natural bodybuilder include green veggies, milk, bread, cereal, potatoes, rice, fruit and pasta.

As for fats, their intake should generally be limited, especially saturated fats that are from animal origin. Olive oil from vegetables and fish oil are good sources of fat for the body.

Proteins

Proteins are undoubtedly the most important of nutrients for the bodybuilder. This is because they provide the bodybuilding blocks that make possible the growth of muscle and tissue.

It therefore follows that proteins should be consumed in more than adequate proportions on a daily basis. Protein is especially helpful in reducing the feeling of hunger occasioned by the consumption of a low caloric diet.

Good protein sources include milk, poultry, red lean meat, fish and eggs. Ideally, one gram of protein from animal sources should be taken for each body weight unit in the pound. On average, 300 grams of protein should be consumed on a daily basis.

Minerals and vitamins

Minerals and vitamins are the other essential component of a well balanced diet. And although extra quantities of these two components in the body do not stimulate muscular growth or reduction of body fat, they are essential as they provide the armory for the body cells to help fight-off opportunistic infections or diseases.

Vitamins provide the body with fiber content. Fiber helps the body in the break-up and digestion of consumed food for distribution around the body.

All types of fruit and vegetables are a good source of vitamins and minerals.

Lastly, water should be consumed in generous proportions. About 3 liters of water per day would do fine. The body needs water in sufficient quantity for its physiological and regulatory functions.

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