Bodybuilding uses diet and exercise to develop your physique for competition. It requires intense strength training and a diet that aids in building muscle tissue and keeps your body fat low. Adequate water is essential for health and muscle building as well as protein synthesis. Understanding the effects of water and protein synthesis can enhance your bodybuilding experience.
Importance of Water
Water is the most abundant and most essential nutrient in the body. Even though it does not provide energy in the same way other nutrients do, all metabolic processes need water to occur. In regards to muscle tissue, approximately 70 percent of the total muscle volume is water. If you are dehydrated, your muscle may be deprived of electrolytes and may not receive the essential nutrients it needs to function during a workout or repair and build after a workout.
Water Recommendations
You can be dehydrated without even knowing it. If you are thirsty, it means that you are already dehydrated. Most health professionals advise drinking eight cups or 64 ounces of water each day. However, if you exercise intensely you probably need more in order to replace lost fluids. Increase your intake up to 12 cups or 96 ounces per day to grow muscle and prevent dehydration. If you sweat profusely or exercise in a warmer climate, you may need even more.
Protein Synthesis
Protein synthesis is the process in which your body uses amino acids and enzymes to build and repair muscle tissue. Without this process, a bodybuilder would not be able to grow and develop his muscle tissue for competition. When you perform resistance training exercises, microscopic tears occur in your muscles. When you rest, your body uses protein to repair these tears and grow your muscles larger. For this process to occur, you need adequate water intake as well as ingesting enough protein to support protein synthesis.
Protein Recommendations
It is essential for bodybuilders to consume adequate amounts of high-quality protein. Nancy Clark, MS, RD, recommends eating .9 g of protein per pound of bodyweight if you want to build muscle. However, some bodybuilders may go as high as 1 to 1.5 g per pound of bodyweight. Start on the low end and see how your body responds before increasing your intake. Also, the type of protein you consume is important. Choose lean sources such as poultry, fish and egg whites to keep fat intake low and provide essential amino acids.
References
- "Essentials of Strength and Conditioning"; National Strength and Conditioning Association; 2008
- Merriam Webster: bodybuilding
- Building-Muscle 101: "Just How Important is Drinking Water to Your Health?"
- "Nancy Clark's Sports Nutrition Guidebook"; Nancy Clark, MS, RD; 2008
- Anabolic.ca: Protein Synthesis and Bodybuilding
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