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June 29, 2005
Nutrition Facts for All Natural Bodybuilding
Nutrition Facts for All Natural Bodybuilding
After a number of bouts with the press about the use of
steroids and other drug enhancers to help build and define
muscle, the bodybuilding world is on a crusade. There's a
renewed emphasis on 'all natural' bodybuilding - the art
of sculpting bodies and building muscle without using
drugs.
Instead, they focus on the important role of diet and all
natural supplements in bodybuilding. And when they speak of
diet, they're including changes in when and how much you
eat as well as the proportions of various nutrients in your
meals. This should come as no surprise to anyone who has
taken a serious interest in competitive bodybuilding. Diet
advice has been a stock in trade of personal trainers since
the very start.
These days nutrition for bodybuilding is a little more
complex. The empasis is less on protein and more on a
varied diet that provides the most important nutrients to
build and sculpt muscle mass. If you're trying to bulk up,
you should find the information here helpful.
Instead, experts suggest splitting your calories over six
meals, spaced out over the course of the day. Your first
meal should be immediately after rising, your last about an
hour before bed.
Each meal should include one portion of protein and at
least one portion of carbohydrate. You'll also need to
readjust your concept of a 'portion'. For the purposes of
a bodybuilding diet, a portion is about the size of your
fist. This will help account for the difference in caloric
needs between a small person and a larger one. Smaller fist
equals smaller portion - but one portion is one portion.
Your protein should come from a low-fat, high quality
source. While red meat is fine on occasion, the added
calories and saturated fats can play havoc with some of
your bodily systems. Plan on fish - tuna fish is fine, as
is shrimp or scallops - at least three times a week. Eat
chicken, cheese, eggs or legumes as well. Don't forget that
peanut butter is an excellent source of protein, too!
Low carb diets are all the rage, but they're not the best
choice for bulking up on muscle. The trick is in eating the
right carbs. Whole grain products, fresh vegetables and
fresh fruits should all have a major role in your diet.
You'll get your vitamins and minerals, as well as a healthy
portion of essential nutrients to help your body create new
cells.
Vitamins are found in most things that you eat, but the
most important of them come from grains, fruits, vegetables
and legumes. When you're working on building muscle, you
need to include good sources of vitamins C, K, A and all
the B's. Include 1-3 portions of vegetables, fruit and
grains in all your meals.
Your body also requires minerals - non-organic compounds
that are found in plant and animal foods - to process and
rebuild itself. Calcium, magnesium, iron, manganese and
zinc are just a few of the minerals that your body needs in
order to function properly. The only way to be sure to get
all the minerals that you need is to eat a varied diet, or
to take a mineral supplement that includes the recommended
daily allowance of all the minerals your body needs.
Minerals are inorganic compounds that our bodies don't
create, but need. That means that they must be consumed
in your diet. These include iron, magnesium and zinc,
which your body uses for building strong muscles.
Information about bodybuilding can be found at
Bernie Latton is the staff writer, you will find resources,
articles and more information at:
http://www.rhonebodybuilding.com
Posted by Willie Crawford at June 29, 2005 08:29 AM
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