Nutrition is one of the most important aspects of bodybuilding. Without the proper vitamins and nutrients, a bodybuilder will never be able to reach his potential. Certain foods and nutritional supplements can help bodybuilders reach optimal results, in terms of strength and muscle mass, while in the weight room.
Lean Meats
Protein is an essential nutrient that aids in the muscle building process--without an adequate amount of it, you will not build new muscle. Lean meats--chicken, fish, turkey, lean ground beef--are ideal sources of protein and other nutrients vital to increasing muscle mass, such as iron.
Fruits and Vegetables
Eating a wide variety of fruits and vegetables each day can help to supply many of the much needed vitamins and nutrients necessary in a bodybuilder's diet. Fruits and vegetables contain a healthy dose of carbohydrates for energy during workouts. They also are full of essential vitamins and nutrients that aid in the fat burning and muscle building processes, such as calcium and vitamin C.
Whole Grain Foods
Whole grain foods are a rich source of protein, carbohydrates and fiber. Whole grains can be found primarily in foods such as pasta, cereals and breads. Swapping out white breads and other similar types of foods with whole grain alternatives can help to minimize the amount of simple carbohydrates in your diet. Simple carbohydrates, such as those found in sugar, give you a short-term energy spike followed by low energy levels, so they're not an ideal choice for bodybuilders, according to BodyBuilding.com.
Skim Milk
Skim milk is lower in calories and fat than other varieties of milk, but it still contains the same level of protein, calcium, carbohydrates and other essential vitamins and nutrients. An 8 oz. glass of skim milk can supply a bodybuilder with about 8 g of protein, nearly 12 g of carbs and just more than 100 calories, according to BodyBuilding.com.
Protein Powder
Whey protein is a popular choice for bodybuilders looking to increase muscle mass. Vegetarians who do not eat dairy products can alternatively supplement soy protein over whey. For bodybuilders who are not getting an adequate amount of protein--approximately 1 to 2 g per pound of body weight, according to BodyBuilding.com--a protein powder supplement can help to efficiently boost protein intake. Be sure to consult your doctor before taking protein supplements.
Creatine
Creatine is a naturally occurring amino acid commonly used by athletes to increase muscle mass. Although taking creatine supplements is a somewhat controversial topic, some studies have proven that creatine can be effective and safe. The University of Maryland Medical Center states that some studies show that creatine supplements help to increase muscle mass and overall strength during highly intense activities, such as weightlifting. It also reports that creatine appears to be generally safe when the recommended dose is taken. Consult your doctor before taking creatine to ensure that it's right for you.
Daily Multivitamin
Bodybuilders typically need a greater number of calories, and in turn a greater amount of vitamins, in their diet. Sometimes it's tough to achieve the ideal amount of vitamins and minerals required each day for optimal performance and results. Harvard School of Public Health recommends taking a daily multivitamin as sort of an insurance policy that ensures you're getting the proper amount of nutrients each day.
Member Comments