| Some subjects are too confusing and harder to | | | | before and no later than 1/2 hour after your workouts. |
| understand, such as; Math, Chemistry, Biology, and in | | | | 3)Did you know that even though fruits are a healthy |
| the case of bodybuilding, Nutrition. There is more to | | | | choice, they are made up from simple sugar(carbs). If |
| bodybuilding and building muscle than just lifting weights. | | | | you did not know, simple sugar turn into fructose, then, |
| A very important part of the process of gaining | | | | stored in the body in the form of fat. So, for the |
| muscle, along with sufficient rest, is Bodybuilding | | | | purposes of building muscle, keep fruit consumption to |
| Nutrition. Fortunately, to achieve your fitness and | | | | a minimum. |
| weight lifting goals, you do not need a degree in | | | | 4)Do not consume carbohydrates by themselves, |
| Nutrition. Instead, all you need is to have an open mind | | | | always have carbs with proteins. By doing so, will help |
| and willingness to learn as much as you can about it. | | | | you minimize the chance of carbs being stored as fat. |
| Now, lets go ahead get started with the basics of | | | | Fats: |
| bodybuilding nutrition. | | | | All your cells have some fat in them. Just like your |
| Most people use the terms Bodybuilding Nutrition and | | | | body needs carbohydrates and proteins, it also needs |
| Supplements interchangeably. They assume that by | | | | healthy fats to function on a daily basis. Aside from |
| using over-the-counter supplements their nutritional | | | | carbohydrates, your body utilizes fats as an energy |
| needs will be taken care of. Nothing is farther from the | | | | source as well. And on a more scarier note, the |
| truth. There is a big difference between bodybuilding | | | | excess fat which is not burned by your body will be |
| nutrition and supplements. In addition, supplements | | | | stored as body fat. |
| should be used very sparingly, if not at all. However the | | | | There are 3 types of fats; |
| topic of supplement use is a totally different one all | | | | 1)Saturated fats; which are often associated with heart |
| together. | | | | disease and high cholesterol levels. |
| You may be wondering, if we are not going to talk | | | | 2)Polyunsaturated fats; are fats that are found mostly |
| about supplements, then, what this article is all about? | | | | in vegetable oils. |
| Well, for those who are not familiar with what | | | | 3)Monounsaturated fats; which have a positive effect |
| bodybuilding nutrition is all about, it consists of four basic | | | | on cholesterol levels. |
| components; Proteins, Carbohydrates, Fats and Water. | | | | Among some of the benefits of healthy fats are a |
| Now, let's go ahead and examine each of the | | | | young looking skin and hair and healthier joints. |
| components briefly. | | | | Remember your daily intake of healthy fats should not |
| Proteins: | | | | exceed 20% of your calorie intake. |
| Proteins and Amino Acids go hand in hand. Protein is | | | | Water: |
| made up of amino acids and amino acids are the | | | | It is widely known that our bodies are made up of 70% |
| building blocks of muscles. And they constantly build, | | | | of water, and without it we simply cannot survive. |
| repair and maintain your muscle tissues. So, in order to | | | | Having said that, you do not want to start consuming |
| achieve your bodybuilding and fitness goals, you should | | | | excess water as well. A simple way of figuring out |
| be consuming sufficient amounts of protein a day, | | | | your daily water need is by multiplying your body |
| which is usually about 1-1.5 gram(s) of protein per | | | | weight by 0.66. The end result, then, would be the |
| pound of your body weight. You may be wondering, | | | | amount you need in ounces on a daily basis. |
| what kind of sources should I get my protein from? | | | | In conclusion, here are 5 basic nutritional guidelines to |
| Well, you have a variety of sources to choose your | | | | follow which may be helpful in achieving your |
| proteins from like; beef, fish, poultry, eggs, turkey, tuna | | | | bodybuilding goals. |
| and soy protein. | | | | 1)Stay away from unhealthy fats and simple |
| Carbohydrates: | | | | carbohydrates. |
| Carbohydrates are your body's main source of energy | | | | 2)Throughout the day eat smaller portions of food and |
| and they also provide your brain with the energy it | | | | eat frequently(4-5 times). |
| needs in the form of glucose. There are two types of | | | | 3)It is OK to use protein shakes, especially after |
| carbohydrates; simple and complex. Simple carbs are | | | | workouts and sometimes in between meals when you |
| digested fast and most likely to be stored as fat. | | | | can not consume "hard food." |
| Whereas, complex carbs are digested over a period | | | | 4)Drink plenty of water |
| of time and contain a higher concentration of dietary | | | | 5)Get enough rest and sleep. |
| fibers. | | | | There is no question that nutrition as a whole plays a |
| Carbohydrates play a vital role in developing muscle | | | | very important part in building muscle and losing weight. |
| mass. There are simple guidelines you should adhere | | | | And due to its "complexity" it is also one of the |
| by with carbs; | | | | subjects that most people are shying away from, but, |
| 1)Choose complex carbs over simple carbs; Complex | | | | what they seem to be forgetting is that without proper |
| carbs come from such sources as;potato, brown rice, | | | | nutrition all of their hard earned gains will ultimately |
| oatmeal,etc. Complex carbs have a tendency to keep | | | | come to a halt. In my opinion, the only remedy to this |
| your blood sugar levels in check and since they burn | | | | "problem" is through research and willingness to learn. |
| slowly, they can act as a longer lasting energy source, | | | | Ask questions and exchange information about the |
| especially for your workouts. | | | | basics of bodybuilding nutrition with your peers. In the |
| 2)Since your body uses carbohydrates for energy, | | | | end, there is no reason that you should not be |
| then, it is only logical to consume some carbs before | | | | improving, let alone regressing. |
| and after your workouts. A norm is usually an hour | | | | |