Among the most important elements of bodybuilding nutrition ranks very high. Nutrition is the fuel with which muscle stimulation and eventual growth thrives. Without proper nutrition, a bodybuilder will not achieve anything from intense and consistent workouts. In fact, exercising on a poor diet works against the bodybuilder’s health. It’s therefore essential that a body builder acquires a critical nutritional sense early in the program.
In nutritional, a bodybuilder must learn and appreciate the role of three major micronutrients. These three micronutrients are fats, carbohydrates and proteins. To a body builder, carbohydrates are the major source of energy very essential to enable exercises. With enough carbohydrates, a body builder can effectively and efficiently conduct intense workouts without suffering any nutritional inadequacies. Ideally, carbohydrates should constitute 60% of the total dietary nutrients.
Proteins form the raw materials used to build new muscle cells and repair the injured. The body utilizes proteins as the building blocks of muscle growth all over the body. Proteins enable growth and must be included in the diet if muscle growth is to be achieved. Ideally the body builder’s diet should comprise at least 30% proteins distributed evenly across the day’s meals.
In bodybuilding nutrition there is a period of time immediately following training known as the “window” to ingest these three nutrients. If you miss this limited time, generally within one hour after a hard workout, the muscle building results will not be as good.. During this “window of opportunity” your body will take the good hi-glycemic index carbohydrates and protein, and transport them into the liver, and muscles to begin the lean tissue building, or bodybuilding process. Thus, these nutrients will be used for the purpose of recovery, and getting ready for the next exercise bout, and not intended to be stored as adipose tissue.
There have been several studies concluded throughout the years on pre and post workout nutrition, and the effects of protein synthesis. Another study suggested a spike in protein synthesis when a carbohydrate, and protein bodybuilding nutrition supplement drink is ingested immediately before a high intensity bodybuilding workout. In this particular study, there was an increase in protein synthesis when the bodybuilding nutrition supplement drink was ingested prior to working out as opposed to after.
Therefore, a bodybuilding diet plan has to be higher in protein and healthy fats than most other diets. It’s also higher in energy potent carbohydrates and uses much different types of foods than most people consume in their normal daily eating habits. Bodybuilding diets do not include most of junk foods and unhealthy treats such as candy full of simple sugars, fried foods, white flour products and alcohol. If you want to follow a healthy lifestyle then you certainly must minimize your consumption of these unhealthy treats.
Here’s a sample bodybuilding diet plan that will work very well for pretty much anyone who is looking to add muscle mass. Depending on your weight and body fat levels, you may need to increase of decrease the amounts of foods consumed.
Meal 1: 6 egg whites, 1 yolk 2 slices low fat cheese, 3oz oatmeal, 1 apple or banana, 1 cup of low fat milk.
Meal 2: 6oz tuna in water, 1 whole wheat bagel, 1 tablespoon low fat mayo, 1 tomato.
Meal 3: 8oz grilled chicken breast, 2 baked potatoes, 2 cups salad, low fat dressing.
Meal 4: 4oz turkey breast, 2 slices whole wheat toast, 2 slices low fat cheese, 1 cup of low fat milk.
Meal 5: 8oz grilled steak, 1.5 cups brown rice, 2 cups salad or steamed vegetables, 2 tablespoons olive oil for dressing.
Meal 6: 6 egg whites, 1 yolk, Half cup oatmeal, 1 cup low fat milk.
You can also include a daily multivitamin supplement to ensure you are getting all of the essential micronutrients needed for proper muscle growth and recovery.
This diet plan will provide you with all essential proteins for muscle building, carbohydrates for ample energy & glycogen replenishment and healthy fats for additional calories. Try to space meals three hours apart and always remembers to drink plenty of water throughout the day.
Robert Woods invites you to try an explosive muscle building program that shows you how to pack on solid muscle mass without using harmful supplements. Read my thoughts and opinions here: No Nonsense Muscle Building Review