In body building, the foods you eat make up one of the most influential components on your path to achieving maximum results. Therefore, diet and nutrition in body building is very important for anyone serious about the sport. Good nutrition is essential for a healthy life, but it is especially important for a body builder in order to have effective workouts and grow muscles efficiently. A proper diet supplies the body with the energy needed to perform your exercises and gives you the nutrients you need to maintain good health.
The question usually remains, though: What type of nutrition should you have to become successful in your bodybuilding quest? This question is hard to answer in part because human physiology varies. It can depend on the individual and their particular genetic makeup. For example, some cultures have a long history of eating a diet where proteins and fat make up a large portion of what they consume, while others have a long history of consuming relatively high amounts of carbohydrate; and then there are others still who have had a particular varied diet of certain foods. Problems can arise when one eats foods that their bodies have not efficiently adapted to. The trick is to think about your cultural genetic history and tune in to how the foods you are eating make you feel. Keep your own traditional foods in mind while reading the following information.
A good standard body building diet includes a lot of protein. Protein is critical for building muscle, losing fat, and contributing to the health and repair of our tissues and organs. Generally, you should be consuming one gram of protein for each pound of your body weight. Bodybuilders can increase that amount to a gram and a half. Good sources of protein include meat, fish, and milk. Some bodybuilders also supplement with whey protein. Make sure to avoid soy protein! It is a cheap filler that disrupts thyroid function and hormone levels in males and females.
Carbohydrates should also be included in your body building diet. Carbs are important because they act as a quick energy source; the body likes to burn them first. Your muscles need energy and a supply of glucose to complete intense workouts, which build your muscles more quickly and efficiently. They also provide fiber. Fiber helps your body flush out impurities and helps contribute to fat loss.
Complex carbohydrates are the best carbs to take in. These can be found in foods such as whole grain breads, whole grain rice, pasta, and potatoes. If you find that are sensitive to these types of carbs (if they make you feel shaky, hungry, and tired, for example), you can take small amounts with protein or fat for a slower insulin response and longer-lasting energy. Or, you can choose to eat your carbohydrates in the form of more organic leafy greens and other vegetables instead.
Regardless, you should include a lot of fresh vegetables in your diet. Foods such as spinach, cauliflower, and carrots provide many vitamins and minerals that are necessary for a healthy body. Fruit on the other hand, should be consumed in moderation because they contain fructose – a natural sugar. Even natural sugar puts extra work on your liver and too much of it can hinder your progress. The best fruits to eat are berries and melons – not only are they a great compact source of antioxidants, vitamins, and minerals, but they are lower on the glycemic index than most other fruits. Again, it is best to keep your genetic predisposition in mind.
Fats are also an important part of a body building diet. Our bodies and brains need fats to function correctly. Fats provide insulation for body parts like the heart and lungs, and protection for cells. They also provide an energy source for the body and regulate most of our bodily processes. The key for including fat in your diet is to consume good natural fats as opposed to man-made, hydrogenated ones. Trying to eliminate fat found naturally in healthy food would be (and has been in the U.S.) a very serious, misguided mistake.
A very important fat group that can help both your body and mind are omega 3 fatty acids, found largely in fish and grass-fed beef. Amongst other things, omega 3 fatty acids are known to combat depression, fend off fatigue, and give you energy you need to workout.
Body Building Nutrition: Some Things to Remember
Sometimes we forget to use common sense when we focus so much on getting something done. Implementing a bodybuilding diet program is no exception and it’s easy to lose patience. Here are some important things to remember when following the diet program you have established for yourself.
First, know that the body needs time to understand what you are trying to do and adjust accordingly. Sometimes when people reach a period of little or no progress, they give up the program completely, thinking it did not work during this time. Don’t let yourself get discouraged if you find yourself in a stall period.
Secondly, do not take on too much as so many of us do, particularly in the beginning of a program when you desperately seek results. Take one day at a time. If necessary, join a supervised bodybuilding diet program where a qualified instructor will help you through the initial difficult stages.
In the sport of body building, nutrition is just as important as lifting weights and exercising. Getting good nutrition is essential for an effective body building routine. Eat foods that are good for you and what your body needs without over-indulging too much.
A good bodybuilding diet is one that is balanced and nutritious. Being nourished is important to effective body building, so know what your body needs and then go for it.