Nutrition represents one of the most important pillars of successful bodybuilding. Exercise alone will not achieve your muscle-building goals, because you must also supply adequate nutrients for muscle recovery. Even taking in the correct amount of nutrients may not be enough, because nutrient ratios and timing determine how your body uses the foods you ingest. You can avoid common beginners' mistakes and reap the benefits of bodybuilding nutrition by heeding the experts' insight on the subject.
Features
The essential components of bodybuilding nutrition include the macronutrients -- proteins, carbohydrates and fats. Your body also needs water, vitamins, minerals and dietary fibers from the foods you eat to support muscle growth. The kinds, amounts and ratios of the macronutrients in your diet ultimately determine your results. You must align your training goals with your diet to make sure that you provide the optimal amount of nutrients. For example, overeating carbohydrates during a cutting phase may keep your from achieving a shredded, muscular look, according to "Xtreme Lean" by Jonathan Lawson and Steve Holman.
Ratios and Timing
Nutrient ratios describe the amount of macronutrients consumed relative to one another. For example, too little dietary fat can lead to suboptimal levels of muscle-building hormones, says "Optimum Anabolics" author Jeff Anderson. Nutrient timing refers to when you eat your meals and/or macronutrients throughout the day. In the long term, it may also refer to periodization, an example of which is training for different goals throughout the year, such as strength, muscle-building or fat-burning.
Misconceptions
Beginning bodybuilders often overemphasize dietary protein. The body has a limited amount of storage space for proteins, and any additional amino acids may be eliminated or converted to glucose. Carbohydrates, on the other hand, readily store in the liver and in muscle tissue as glycogen, a fuel source for muscle contraction, according to "The Carbo Rater" by Jordana Brown. Therefore, cutting too many carbohydrates from the diet can lead to poor muscle performance and even muscle loss. While supplements can support your nutritional goals, they are not a substitute for adequate nutrition.
Benefits
Bodybuilding diets increase muscle mass, speed up metabolism and decrease blood sugar levels. Increasing your lean muscle mass may improve athletic performance and add functional strength. Muscle tissue requires energy to maintain, thus the body must burn more calories each day for every pound of lean muscle. Therefore, an increase in muscle promotes leanness by speeding up metabolism. Moreover, bodybuilding nutrition, along with regular resistance training, improves glucose metabolism and insulin sensitivity, according to "The Abs Diet" by David Zinczenko.
Expert Insight
In his book "The Holy Grail," best-selling author and fitness expert Tom Venuto recommends taking in one to 1.5 g of protein per pound of body weight each day. Lawson and Holman suggest taking in 20 to 30 g of protein or more at each of five or six meals throughout the day to achieve your daily goal. Carbohydrate intake proves more complicated and depends on the individual's metabolism. Anderson recommends taking in 30 to 50 g of whey or fast-digesting protein and 60 to 100 g of fast-digesting carbohydrates immediately after your workout. Brainum suggests taking in 50 percent of your protein from whey and the other 50 percent from slower-digesting casein protein.
References
- "Xtreme Lean;" Jonathan Lawson and Steve Holman; 2005
- "Optimum Anabolics;" Jeff Anderson; 2004
- "Muscle & Fitness Presents 2010 Edition: The Ultimate Supplement Handbook;" The Carbo Rater; Jordana Brown; January 2010
- "The Abs Diet;" David Zinczenko; 2004
- "The Holy Grail;" Tom Venuto; 2010
- "Muscle & Performance;" The 101 Best Muscle-Building Tips Ever; Eric Velazquez; September 2010
Member Comments