Body building nutrition

What is the best food for build body?
(October 22, 2010)

Diet For Body Building

When you are in the business of body building, what you eat and how much you eat is a significant factor for your success. Whether you are building a career or just formulating a workout, body building nutrition could either weaken or strengthen your routine. The standard rule for weight loss or weight gain calories may not apply to body building calories. Usually, you need to consume fewer calories through diet and burn more calories through exercise to reach an optimal weight loss. However, the necessity to build more muscle mass in this field means a clear assessment of your body building nutrients.  While you may consume more calories, it is important to note where your body finds these calories, that is, what percentage of these calories need to come from carbohydrates, proteins, and fats.

Body building nutrition. A difference in lifestyle requires a change in diet plans as well. Individuals who lead a sedentary lifestyle or people who perform moderate intensity activities may require fewer calories than body builders. Since the high intensity physical activity burns more calories, body building nutrition recommends greater consumption of food for fulfilling energy needs. If you are body building to lose or gain weight, it is best to consult your dietician for a daily meal plan that corresponds to a weight loss diet and provide enough body building nutrition. However, once your doctor has certified that you are fit enough to pursue body building or weight training as sport or career, you may want to concentrate on body building recipes that help increase muscle mass and strength.

• Proteins are considered a very important body building nutrient. Protein provides instant energy in the form of lean meats, poultry, egg whites, milk, and other dairy products. Athletes or professional body builders may also enhance their strength by taking protein supplements, albeit do check with you doctor before taking any form of supplements. Remember to consume foods rich in proteins, but low in fats for maximum benefits. The standard guideline for protein consumption is one gram of protein per pound of body weight. Therefore, this intake would differ from individual to individual depending on gender, height, weight, age, and so on.
• Do not ignore other essential body building nutrition options such as carbohydrates and fats. During body building, there are two phases. In the first phase, you put on some bulk. At this stage, 15 to 20 percent of your daily food intake comes from proteins. Fat contributes 20 to 30 percent, and one must not ignore carbohydrates, which convert into energy, account for 50 to 60 percent. Later on, in phase two, you will need to cut back on fats and keep your protein and carbohydrate intake higher to make up for the reduction on fats.
• Once you understand the intake of body building nutrients, you will have to concentrate on body building meal times. Pre and post exercise meals play a significant part, especially in competitive sports. Ensure that pre exercise meals are taken at least one hour before a workout. Tolerance to certain foods may come from experience. After a workout session, include a fluid based diet to replace lost fluids in the form of sweat. During the exercise session, keep fluids handy. Drink water to avoid getting dehydrated.
• Post exercise meals must be formulated to include sufficient intake of proteins and carbohydrates. While it is best to avoid high fiber foods before a workout, ensure that you get your daily requirement of fiber in mealtimes preceding a workout. Refueling through body building nutrition after exercise will help you reap the benefits of hard muscle building exercise. If you do not pay attention to this part of weight training, you may suffer from decreased glucose levels, fatigue, weakness, and even suppressed immunity leading to infections. While refueling your body is important, it is equally important to rest and repair your muscles. Continuous exercise may lead to wear and tear, giving your body no time to recover.
• Ensure that you eat a balanced diet complete with whole grains, vegetables, fruits, meat and seafood as this would provide you with the required body building nutrition. Avoid saturated fats such as palm oil, butter, margarine and snacks high in sodium and trans fats. Olive oil, oil from seeds and nuts, low fat diary should be a part of body building recipe.

Body building nutrition 

In order to be a body builder, you would do well to follow some basic rules. Consume small and regular portions of meals or food instead of a few and large ones. To understand why you need to eat frequently, you must know that after every three hours of increased metabolism and calorie burning, your body enters a catabolic state. A catabolic state is where the body starts feeding itself in the absence of food, and in the bargain loses muscle and stores calories as fat. Hence the best solution would be to space out small portions of meals every two and a half hour interval.

The ratio of constituents in your daily meal or diet should go something like this:

• 40 percent carbohydrates,
• 20 percent fats, and
• 40 percent protein

Eliminate white flour products and white sugar foods from your diet. Keep fried foods at a minimum and substitute high fat meats to lean ones. While consuming salads, keep an eye on high fat dressings and substitute them for low fat ones.  In addition to physical activity that is specially meant for body building, the above mentioned constituent ratios will help in achieving your goal.