| The process of building an impressively ripped body | | | | premium fuel our bodies use to produce the amino |
| does not end when you hit the showers after a | | | | acids used to grow muscle mass. Protein is also |
| strenuous gym session. One of the most important | | | | essential to a myriad of other essential body functions, |
| processes of bodybuilding does not take place on a | | | | so getting enough protein to build muscle and maintain |
| bench press or with dumbbells. It takes place in a far | | | | general good health is important. Some of the best |
| more sedate and genteel location - the kitchen. The | | | | sources of good quality protein are lean beef, pork, |
| bodybuilding diet is commonly one of the most | | | | lamb, eggs (particularly the whites), poultry, veal, |
| neglected aspects of the sport even though it is one | | | | cereals, grains, pasta and dairy products. |
| of the most critical. | | | | Carbohydrates are the nitrous oxide injection needed |
| Three hours a day of explosive exercise every day | | | | to boost our energy production. This part of a |
| of the week will only burn you out if it is not backed up | | | | bodybuilding diet is critical as it allows the athlete to |
| with an appropriate bodybuilding diet. All you are doing | | | | maintain the harsh exercise routine that goes with |
| then is pumping iron. Adequate, balanced nutrition is | | | | bulking. When considering carbs in your diet it is better |
| essential for the muscle regeneration process and | | | | to include as many complex carbohydrates as |
| without it you will see negligible results. | | | | possible. These are metabolised far slower than |
| Our dietary intake generally consists of many different | | | | simple, refined ones and give a more sustained, long |
| compounds which are all essential for our day to day | | | | term benefit. In addition they are less inclined to cause |
| lives. However, the three that are really important in a | | | | blood sugar spikes and the associated fat gain and |
| bodybuilding diet are proteins, carbohydrates and | | | | possible health implications. Complex carb rich foods |
| essential fats. Muscle is regenerated mainly by protein | | | | are whole barley, buckwheat, oat bran bread, pears, |
| metabolism, the energy needed to maintain the pace | | | | prunes, oatmeal, potatoes, cabbage, pinto beans, |
| will be produced by burning carbs and, as contradictory | | | | soybeans and plums. |
| as it may sound, our bodies need good fats to function | | | | The last group is a sticky one. Our bodies need a |
| at their peak. | | | | supply of unsaturated or good fats to stay healthy. |
| Protein may seem at first glance to be the most | | | | They are essential anti-oxidants and help boost our |
| important item on the list, but a balance between the | | | | immune systems and are a crucial part of a |
| three is crucial to your success as a bodybuilder and | | | | bodybuilding diet. Good fat sources are olive oil, cold |
| the maintenance of general good health in the face of | | | | water fish oils, nuts, seed products, dark green, leafy |
| the strenuous demands of the sport. If you have taken | | | | vegetables and seed oils such as flaxseed oil. Even |
| the time to have a personal assessment done prior to | | | | though these fats are important, they are still fats and |
| beginning with bodybuilding you should have a pretty | | | | if you want to burn off fat content they need to be |
| good idea of what your specific nutritional needs are | | | | reduced but not eliminated. |
| and gyms can supply a general eating plan based on | | | | One other point to consider regarding a bodybuilding |
| those results and your goals. | | | | diet is meal frequency. When eating to bulk is it good |
| Although each individuals dietary needs differ | | | | practice to eat smaller more frequent meals. The ideal |
| according to their body type, personal goals and | | | | is 6 meals a day, i.e. breakfast, snack, lunch, snack, |
| exercise schedule, a good general balance for the | | | | dinner and a last snack at approximately 2 hour |
| three main nutritional groups is protein - 40%, carbs - | | | | intervals. This has proven to be the most efficient way |
| 40% and fats 20% per volume for muscle gain. Due to | | | | of maintaining a constant supply of important nutrients. |
| their individualistic nature it is impossible to generalise | | | | To re-cap, get an assessment done of your body |
| about specific eating plans, particularly regarding food | | | | type by a gym instructor and an eating plan drawn up |
| volumes, but this mix is usually effective for muscle | | | | by either a gym pro, a dietician or health professional |
| growth. | | | | according to that body type and what your goals are. |
| When embarking on a fat loss schedule the carb | | | | Maintain a 40 - 40 - 20 balance of protein, carbs and |
| intake can be increased to between 50 and 55% and | | | | fat as a general rule and eat more frequent, smaller |
| fat dropped to 5 to 10%. This will balance the additional | | | | meals. Increase the carb content of your diet and |
| energy requirements of hard cardio routines and keep | | | | reduce your fat intake when you set out to loose fat |
| the fat intake under control. Don't try and cut all fat out | | | | content. The benefit of adding some of the huge |
| of your diet at any point or you are likely to encounter | | | | range of bodybuilding supplements available to your |
| serious health issues at some point. | | | | bodybuilding diet will be discussed in the next article. |
| As mentioned previously, high quality protein is the | | | | |