Ideal foods and diet schedules for bodybuilding
Jason Diggs
A very important prerequisite to muscle building is proper diet. A ?proper diet? means a wholesome diet, containing the correct proportion of vitamins, minerals, proteins, carbohydrates, fats and water in addition to other nutrients. The quantity and frequency of your meals also matters a lot in bodybuilding.
In order to do this, you will need to possess sound information about the correct type of bodybuilding diets, so that you can plan your daily dietary intake in such a way that each of your meal is well-balanced and provides you with the appropriate number of calories.
The most significant nutrient for muscle building is proteins. Proteins are the building blocks of muscles. Protein deficiency can lead to the burning down of whatever little muscles you have in your body when you do weight training. Therefore, try to take a high protein diet if you want to increase your lean muscles mass. You must increase your protein uptake to 0.8 - 1.3gms of protein per pound of body weight.
A few protein rich sources of food are turkey breasts, venison, steaks and pork tenderloin, dairy products like low fat milk, cheese, fish, eggs, chicken, etc. You can use peanut butter instead of normal butter on your toast or along with slices like apple in order to increase your protein intake.
An experienced bodybuilder will tell you how it feels when the carbohydrates in your body are depleted. You will not be able to exert your muscles at all, almost like your car does not function at all when it has exhausted its gasoline supplies. Ideally, you should take a carbohydrate shake to power your muscles and fuel your intense workouts.
Some important food items that are considered to be a good source of complex and high quality carbohydrates include sprouts, rice, whole wheat bread, oatmeal, cream of wheat, muffins, mushrooms, whole grain cereals, green leafy vegetables like spinach and broccoli, fruits such as apples, strawberries, bananas and peaches and also vegetables such as cabbage, peas, beans, baked potatoes, sweet potatoes.
A bodybuilding diet is not complete unless a source of fat is included in the diet. Contradictory to the popular perception that fat is not required to be consumed for the proper functioning of your body, your body needs a constant supply of essential fatty acids for its multiple functions which include assisting in the formation of the cell membranes, acting as an insulator, dissolving and transporting fat-soluble vitamins and cushioning vital organs of the body and preventing their damage due to external forces. Good sources of essential fatty acids include Fish Oils, Flaxseed Oil, Virgin Olive Oil, and Canola Oil.
Only a well-balanced diet can help you achieve your desired bodybuilding results. Usually, it is recommended by nutritionists that bodybuilders must stick to a diet that provides their bodies with 20-30% of proteins, 55-65% of carbohydrates and 15-25% of fats. This is in addition to the vitamins and minerals that need to be supplied to your body on a continual basis.
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