Nutrition Basics For Bodybuilding - The A, B, C of Nutrition
Carbohydrates give body the requisite energy, but complex carbohydrates not only supplement your system with energy but also provide fiber and a horde of other nutrients. All these are important to flush out toxins and decongest all bottlenecks in system-functioning. Complex carbohydrates take time to digest and thus release energy in a phased manner. You can get your dose of complex carbohydrates from the following sources:
1) Sweet potatoes, oatmeal, rice, corn and peas (for starch)
2) Broccoli, carrots, mushrooms, spinach and zucchini (for fiber)
3) Bananas, apples, grapes, orange, pears, etc. (for simple carbohydrates)
Proteins are known as the ‘building blocks of the body’ and these are a major constituent of body’s cell-structure. Protein-sub-components in the form of amino-acids carry out a lot of vital functions, apart from engaging in tissue-repair, tissue regeneration etc. Proteins also provide energy to catalyze other metabolic processes, such as burning fat.
For every one pound of lean body mass (without fat), your intake of proteins should be in the range of 1 – 1.5 grams.
1) Eggs, chicken breasts (preferably skinless), lean red meat, tuna etc.
Muscle building is proportional to the levels of the male testosterone hormone in the human body. Testosterone is manufactured from the fatty content in the body. Additionally, fats, being a key energy source, are also important for providing necessary lubrication in the joints. Fats are also directly related to cholesterol. So how do you distinguish the healthy fats from the unhealthy? Healthy fats are those which don’t accumulate in the body, do not pile on the cholesterol levels, and at the same time help to mobilize the important chemical reactions in the body. A percentage of our cells is made up of fats as well. For instance, the brain cells are made up of omega 3 fatty acids. Fats can be classified as:
1) Saturated fats - packaged foods , hydrogenated vegetable oils, coconut oil, palm oil, non-diary creamers etc.
2) Polyunsaturated fats - cotton seed, safflower, soybean and sunflower oils.
3) Monounsaturated fats - canola oil, peanut butter, flax and flax seed oil rice bran oil and fish oils.
The most basic nutrient for muscle building is to fortify your exercise regimen and diet with an adequate amount of water. About 70% of our body is water and this ‘elixir’ is not only a transport medium for the nutrients but also a detoxifier, which means it helps in flushing out the toxins from the body. Water also helps in retention of muscle after body building. Which is why, water is a crucial component in the nutrition basics for muscle building.