Muscle Building Nutrition for natural bodybuilders
Bodybuilding is a sport that revolves around developing lean muscle mass while shedding excess body fat. In order to acquire the body of your dreams it is essential to follow a strict exercise routine combined with a nutritious diet plan and adequate amount of rest. The focus in bodybuilding is on the development and maintenance of robust muscle mass displaying a fine curvature. Muscle building nutrition is the key to developing a sturdy body with the right cuts.
Basics of Muscle building nutrition:
In order to gain muscle mass it is necessary to consume plenty of proteins. Therefore, a high protein – low fat diet is recommended for bodybuilding enthusiasts. Protein helps with the process of repair of body tissues, enhances the process of metabolism, augments the immune system and helps in the maintenance of osmotic pressure. It also helps in the synthesis of certain substances like antibodies, hemoglobin, enzymes, hormones and coagulation factors. An ideal bodybuilding diet comprises of 40% proteins, 40% carbohydrates and 20% essential fats comprising of omega 3 and omega 6 fatty acids.
Protein can be obtained from animal as well as vegetable sources including milk, meat, eggs, cheese, fish, chicken, beans, cereals, nuts etc. Carbohydrates can be obtained from potato, sweet potato, tapioca, yam, carrots, colocasia etc.
It is essential for bodybuilders to consume nutritious foods and refrain from eating non-nutritious food products such as junk food, deep fried foods, frozen or processed foods. It is recommended that a lot of fresh fruits and vegetables are included in the diet as they supply the body with roughage, maintain the health of the digestive tract, enhance metabolism and help in flushing out the harmful toxins from the body.
Proteins cannot be stored in the human body like energy stored in the adipose tissue. Therefore, they need to be replaced everyday. The body proteins are consistently broken down into amino acids and are then reused for protein synthesis. It is necessary to take high quality protein in the diet in order to gain muscle mass and enhance the process of recovery.
Whey Protein:
This is considered to be America’s no. 1 protein and is rated highest in terms of its biological value. Protein is the main muscle building component as it repairs muscles after a workout and helps with the process of rebuilding. The quality of protein plays a major role in the development of lean muscle mass. After rigorous workout sessions the muscles tend to be short of glycogen supply and recovery time is significantly reduced. Whey protein is the highest form of protein available, is easy to digest and augments the process of recuperation.
Soy Protein:
Soy is extracted from soybean which is the richest source of vegetable protein. It contains about 40% of protein, 20% of fat and 4% of minerals. Soy protein is of relatively high nutritive value and can be cooked as well as eaten with a number of other food products in combination.
Water:
Water plays a crucial role in any diet. It keeps the body hydrated and helps in flushing out the harmful toxins from the body. It is recommended that you take 10-12 glasses of water in a day. You must drink water before, in between and after your workout sessions to make up for the loss of water during rigorous exercise sessions.
Egg Protein:
Egg forms an essential part of any muscle building nutrition plan. It is rich in all the nutrients except for carbohydrates and vitamin C. It contains 6 g of protein, 6 g of fats, 30 mg of calcium, 1.5 mg of iron and supplies around 70 calories of energy. Egg proteins have all the nine essential amino acids needed by the body in right proportions. Nutritionists consider egg protein to be the best among food proteins. In fact, egg protein is the standard against which the quality of other proteins is determined. Egg is rich in various fat soluble and water soluble vitamins and minerals such as calcium, phosphorus, iron, zinc and other trace elements. Raw egg white is not assimilated by the intestinal mucosa, therefore, it must be cooked before consumption. Boiling destroys avidin, a substance which prevents the body from obtaining biotin, one of the B complex vitamins. Boiled egg is therefore superior to raw egg. Egg is not recommended for people suffering from coronary hearth disease.
Supplementation:
It plays a major role in building lean muscle. All the nutrients cannot be obtained from diet alone. Therefore, it is necessary to take additional supplements in order to meet the body’s nutrient requirements. These include protein powders, shakes, energy drinks, meal replacement products, snacking bars etc.
For any muscle building nutrition plan to be successful it is necessary to combine it with a regular exercise routine and adequate amount of rest.
Basics of Muscle building nutrition:
In order to gain muscle mass it is necessary to consume plenty of proteins. Therefore, a high protein – low fat diet is recommended for bodybuilding enthusiasts. Protein helps with the process of repair of body tissues, enhances the process of metabolism, augments the immune system and helps in the maintenance of osmotic pressure. It also helps in the synthesis of certain substances like antibodies, hemoglobin, enzymes, hormones and coagulation factors. An ideal bodybuilding diet comprises of 40% proteins, 40% carbohydrates and 20% essential fats comprising of omega 3 and omega 6 fatty acids.
Protein can be obtained from animal as well as vegetable sources including milk, meat, eggs, cheese, fish, chicken, beans, cereals, nuts etc. Carbohydrates can be obtained from potato, sweet potato, tapioca, yam, carrots, colocasia etc.
It is essential for bodybuilders to consume nutritious foods and refrain from eating non-nutritious food products such as junk food, deep fried foods, frozen or processed foods. It is recommended that a lot of fresh fruits and vegetables are included in the diet as they supply the body with roughage, maintain the health of the digestive tract, enhance metabolism and help in flushing out the harmful toxins from the body.
Proteins cannot be stored in the human body like energy stored in the adipose tissue. Therefore, they need to be replaced everyday. The body proteins are consistently broken down into amino acids and are then reused for protein synthesis. It is necessary to take high quality protein in the diet in order to gain muscle mass and enhance the process of recovery.
Whey Protein:
This is considered to be America’s no. 1 protein and is rated highest in terms of its biological value. Protein is the main muscle building component as it repairs muscles after a workout and helps with the process of rebuilding. The quality of protein plays a major role in the development of lean muscle mass. After rigorous workout sessions the muscles tend to be short of glycogen supply and recovery time is significantly reduced. Whey protein is the highest form of protein available, is easy to digest and augments the process of recuperation.
Soy Protein:
Soy is extracted from soybean which is the richest source of vegetable protein. It contains about 40% of protein, 20% of fat and 4% of minerals. Soy protein is of relatively high nutritive value and can be cooked as well as eaten with a number of other food products in combination.
Water:
Water plays a crucial role in any diet. It keeps the body hydrated and helps in flushing out the harmful toxins from the body. It is recommended that you take 10-12 glasses of water in a day. You must drink water before, in between and after your workout sessions to make up for the loss of water during rigorous exercise sessions.
Egg Protein:
Egg forms an essential part of any muscle building nutrition plan. It is rich in all the nutrients except for carbohydrates and vitamin C. It contains 6 g of protein, 6 g of fats, 30 mg of calcium, 1.5 mg of iron and supplies around 70 calories of energy. Egg proteins have all the nine essential amino acids needed by the body in right proportions. Nutritionists consider egg protein to be the best among food proteins. In fact, egg protein is the standard against which the quality of other proteins is determined. Egg is rich in various fat soluble and water soluble vitamins and minerals such as calcium, phosphorus, iron, zinc and other trace elements. Raw egg white is not assimilated by the intestinal mucosa, therefore, it must be cooked before consumption. Boiling destroys avidin, a substance which prevents the body from obtaining biotin, one of the B complex vitamins. Boiled egg is therefore superior to raw egg. Egg is not recommended for people suffering from coronary hearth disease.
Supplementation:
It plays a major role in building lean muscle. All the nutrients cannot be obtained from diet alone. Therefore, it is necessary to take additional supplements in order to meet the body’s nutrient requirements. These include protein powders, shakes, energy drinks, meal replacement products, snacking bars etc.
For any muscle building nutrition plan to be successful it is necessary to combine it with a regular exercise routine and adequate amount of rest.