Body Building Diet Essentials

March 11, 2009 by  
Filed under Bodybuilding and Sports Supplements

Body building isn’t all about going to the gym and working out those muscles to surrender. It is also about proper nutrition. Weight training basically breaks down the cells in the muscles causing the need for the body to repair it. As the body replenishes the health of muscles, it also makes it stronger. This muscle growth is what body builders are after to better their physique.

However, these repairs will be minimal if the right nutrition is neglected. There is that need for body builders to focus on foods which help in this process and those which can further enhance the body. Body building nutrition, though, isn’t as varied as one might think. It generally consists of:

• Protein – the building blocks of life; this makes up the muscles. A high protein diet, therefore, ensures adequate repair and growth among muscle cells. Aside from muscle repair and growth, protein also increases the metabolism being a hard food to break down. It also assists in the efficient release of energy from carbohydrates. Protein-rich foods include lean red meat. Meats approximately contain 7 grams of protein per ounce. Leaner meats are better choice since they contain less fat per serving. Chicken meat and fish meat are good sources of protein. Eggs and dairy products also contain a good amount of protein. For vegetarians, beans, especially soy, is a great source of protein, as do nuts and seeds.

• Carbohydrates – these are the body’s main source of energy. And body building exercises require a huge amount of energy to perform. An important thing to note though is that not all carbohydrates are recommended. For body building, low-glycemic or complex carbohydrates are advised. This is because this type of carbohydrate allows a timed release of energy. High-glycemic, or simple carbohydrates, though is still necessary after a workout so that a body builder can replenish his/her glycogen level. Sources for complex carbohydrates include oatmeal, sweet potatoes and corn. Broccoli, carrots, cauliflower and green beans are also good sources of complex carbohydrates. They are also good sources of dietary fiber which aids in digestion.

• Healthy fats – it is emphasized here that the fats to be consumed must be healthy. This is because there are fats, namely saturated fats and trans fats, that are simply unhealthy and counterproductive in a body building diet. While taking a back seat to carbohydrates and even further back to proteins, fats are still important because it is involved in most chemical reactions of the body. Its use is especially seen during hormonal production. Testosterone is a hormone and is essential in muscle building. Although a body builder won’t be taking much, daily requirement still needs to be filled. Canola oil, peanut butter and flaxseed oil are good sources of healthy fats.

An efficiently designed body building diet goes well with a good body building program. Diet and nutrition must always go hand in hand with the body building workout for best results. Body building supplements can also help greatly so don’t hesitate to use one if you feel you lack in some aspects.