Introduction
A key component of the formula for success is the bodybuilding nutrition. Nutrition is what gives us the raw material recovery, energy and growth. Without a good diet, your dreams of achieving the ideal body will never be reached.
This article explains the features of a good diet and strength training also covers the macronutrients we need every day, and in order to gain muscle and lose fat.
Characteristics of aGood nutrition program
1) It should favor smaller and frequent meals throughout the day rather than large and infrequent. Why? Because when you feed your body several times a day, increase your metabolism. Therefore, you burn more fat. Frequent feedings are of particular importance since after three to four hours of no food your body move to the catabolic state (a state where you lose fat and gain muscle!).
The agency believes that is hungry and starts feedingsame in muscle tissue and prepares to store calories as fat. Bad scenario! Therefore, to make the program work, you eat between meals 04/06 (depending on gender and goals) a day spaced 2-3 hourly intervals.
2) Each meal should have carbohydrates, proteins and fats in the correct proportions. Having a meal that is not balanced (for example, all carbohydrates) will not produce the desired results. Every macronutrient has to be present so that the body absorbsand use them correctly. Not bored with the effect of food on the biochemistry of the body, we say that if you only eat carbohydrates in one meal without anything else, the energy levels is blocked in about 30 minutes and your body will store any carbohydrates are not used to fat. Conversely, if you only eat protein, lack of energy and your body will not be able to transform the protein into muscle because it is difficult for the body to absorb protein in thethe absence of carbohydrates. Moreover, the coefficients of each particular macronutrient was adjusted to achieve desired results. The relationship between our diet will look like:
40% carbohydrate
40% protein
20% fat
Note that each serving of carbohydrates, you get a portion of the protein. You can use Bill Phillips Method of creating dishes that is to have a portion of carbohydrates as the amount of food the size of your fist and aportion of the protein as the amount of food the size of the palm open.
3) The calories should be recycled. I strongly believe in caloric cycling as it does not allow the metabolism gets used to a certain level of calories, which leads to stagnant results.
Therefore, bodybuilders in search of just muscle mass should follow 5 days of high calories (lean body mass x 15) with two days of lower caloric intake (lean body mass x12). Bodybuilders in search of losing fat while buildingmuscles at the same time, you should follow 5 days of lower caloric intake (lean body mass x12) with 2 days of higher calories (lean body mass x 15).
Note: If you build muscle and lose fat at the same time, not gain muscle as fast as you would if you focus on muscle mass. However, it comes to achieving the two goals scored at the same time.
People interested in sculpting the body (which is the loss of muscle building with a moderate amount of fat enough to fall to 10% body fat for men and12-13% for women) should alternate between two weeks of lower calories (around 2000 men and 1200 women) and two weeks more calories (about 2500 men and 1500 women). These caloric intakes assume a normal level of activity that includes only the formation of body sculpting. Those of you who participate in activities such as marathons or heavy physical labor jobs need to adjust your calories upwards accordingly mainly in the form of carbohydrates to sustain higher levelsactivities.
What is a diet?
While the word "diet" brings these images of pain and hunger in mind most people, is simply a dietary food choices you make daily. So if you eat french fries and soft drinks throughout the day, which is your diet.
No matter what diet you follow, there are three macronutrients that are present in one form or another in all cases. Understand what the role of nutrients, how to obtain them, and how to consume in a daybase will lead to bodybuilding and fitness results you're looking for.
Bodybuilding Nutrition Basics
There are three macronutrients that the human body needs to function properly. These are the macronutrients and bodybuilding or fitness diet.
1) Carbohydrates:
Carbohydrates are the main source of energy in the body. When you ingest carbohydrates your pancreas releases a hormone called insulin. Insulin is very important because:
A) In a verysimplistic level, it takes carbohydrates and stored in the muscle or stores them as fat (assuming that carbohydrates are not needed for energy at the moment and assuming that both muscle and liver stores are full).
B) A need for amino acids (proteins) and carries inside the muscle cell for recovery and repair.
Most people who are overweight and are low fat / high carbohydrate diets got into that condition because you are eating too muchcarbohydrates. Too many carbohydrates cause a huge release of insulin. Too much insulin in the body, your body becomes a fat storing machine.
Therefore, it is important not to eat carbohydrates than necessary and that eating the right amount of carbohydrates.
Now that we've talked about the importance of having the right amount of carbohydrates, we talk about what are the best sources of carbohydrates.
Carbohydrates are divided intocomplex carbohydrates and simple carbohydrates. The complex carbohydrates give you energy now ("release time"), while the simple carbohydrates gives instant energy. It is recommended that you eat complex carbohydrates, mainly during the day until after the workout that your body needs simple carbohydrates to replenish its glycogen levels immediately, something that helps a faster muscle recovery and reconstruction . The following is a list of good sourcesCarbohydrates:
Complex carbohydrates:
There are two types:
1) starch, oat flour (1 cup), potatoes (8 oz baked), potatoes (8 oz baked), rice (1 cup cooked), pasta (8oz cooked), corn (1 cup canned) , peas (2 cups cooked). Each serving equals approximately 40-50 grams of carbohydrates.
2) Fibrous: Broccoli (1 / 2 cup first), carrots (1 cup first), cauliflower (1 / 2 cup first), green beans (1 / 2 cup first), lettuce (5 cups raw) , mushrooms (3 / 4 cup first), pepper (1 / 2 cup first)spinach (3-1/2 cups first), squash (1 cup raw). Each serving equals about 6 grams of carbohydrates.
Simple carbohydrates:
Grapes apples (1 apple), bananas (1 banana), grapefruit (grapefruit 1), (22 grapes), oranges (1-1/2 orange), pears (1 pear), pineapple (3 / 4 cup).
Each serving equals approximately 20-25 grams of carbohydrates.
2) Proteins
All tissues in your body is composed of proteins (eg, muscles, hair, skin and nails). Proteins are the buildingblocks of muscle tissue. Without it, building muscle and burning fat efficiently would be impossible. Its importance is crucial. Protein also helps increase your metabolism every time you eat by 20%! It also causes carbohydrates to free time, so just to get energy during the day.
Everyone involved in a weight training program should consume between 1 gram of protein and 1.5 grams of protein per kilo of lean body mass (meaning that if you're 100 pounds. And10% body fat, you should consume at least 90 g of protein since your lean body mass = 90 lbs.). Nobody should consume more than 1.5 grams per kilo of lean body mass, as it is unnecessary and the extra protein can become fat.
Good examples of protein are eggs (I use egg substitute: 1-1/2 cups liquid), chicken breast (cooked, skinless and boneless: 6 oz), Turkey (cooked, skinless and boneless : 6 oz), lean (90% lean) red meats (6 oz), and tuna (6 oz.) Each portion is35-40 grams of protein.
3) healthy fats
All cells in the body have some fat in them. Hormones are produced from fats. Fat also lubricate the joints. So if you eliminate the fat from your diet, your hormonal production will drop and a series of chemical reactions will stop. Your body then begins to accumulate more body fat than usual so you have enough fat to keep working. Since testosterone production is stopped, sobuilding muscle. Therefore, to have an efficient metabolism we need fat.
There are three types of fats: saturated fat, polyunsaturated and monounsaturated fats.
a fat) Saturated: Saturated fats are associated with heart disease and high cholesterol. They are found mostly in animal products. However, some vegetable fats are altered in a way that increases the amount of saturated fats in them by a chemical process called hydrogenation. Hydrogenatedvegetable oils are generally found in packaged foods. In addition, cocunut oil, palm oil and palm kernel oil, often used in packaged foods and non-dairy creams are very saturated.
b) Polyunsaturated fats: Fats that do not affect cholesterol levels. Most fats in vegetable oils like corn, cotton, safflower, soybean and sunflower oil are polyunsaturated.
c) Monounsaturated Fats: Fats that have a positive effect on wellcholesterol levels. These fats are usually high in essential fatty acids may have antioxidant properties. The sources of these fats are fish oils, olive oil, canola oil, flaxseed and olive oil. We like to refer to these types of fats as good fats.
Twenty percent of calories should come from good fats. Any less than 20% and hormone production decreases. Any more than 20% and start accumulating plenty of fat. The way my fat is to take a teaspoon of flax seedOil three times a day (I put in my protein shakes).
Good sources of fat are canola oil (a tablespoon), natural peanut butter (2 tablespoons), olive oil (1 tablespoon), flaxseed oil (1 tablespoon) and fish oil (one tablespoon). Each serving contains about 14 grams of fat. Alternatively, you can get these good fats, such as Education for All Products Labrada EFA Lean.
Water
Water is by far the most abundant substance in our body. Without water, theresurvive for long. Most people who come to me for advice on how to stay in shape, almost always underestimate the value of water.
Water is good for the following reasons:
1) Over 65% of their body is composed of water (most of the muscle cell is water).
2) Water cleanses the body of toxins and pollutants that might harm.
3) Water is necessary for all the complex chemical reactions that the body needs to perform on a daily basis. Processes such as energyproduction, muscle building and fat burning require water. The lack of water could stop all these processes.
4) Water helps lubricate joints.
5) When the outside temperature is up, water serves as coolant for the temperature of the body to where it belongs.
6) Water helps control appetite. Sometimes when you feel hungry after a good meal this sensation indicates a lack of water. Drinking water at that time was to make like an ostrich.
7)Cold water increases metabolism.
To find out how much water your body needs a day, simply multiply the lean body mass 0.66. This would indicate how many ounces of water you need in a day.
Sample bodybuilding diet for men
Meal 1 (07:00)
1 cup dry oats mixed with water
1 cup Egg Beaters
4 caps Labrada EFA Lean Gold
Meal 2 (09:00)
Meal replacement packet like Labrada Lean is mixed with water or a protein powder like Pro V60 (withabout 40 grams of protein) mixed with 40 grams of carbohydrate in the cream of rice, flour or oatmeal.
1 tablespoon of flaxseed oil (Spectrum brand is best)
Eating 3 (12 hours)
1 cup of rice or baked potato of medium size, or 1 cup oatmeal
2 cups green beans, broccoli or any vegetable you want
6.8 grams of chicken, turkey or lean fish
4 caps Labrada EFA Lean Gold
Meal 4 (15:00)
Same as meal 2
Meal 5 (06:00)
1 cup brown rice orbaked potato of medium size, or 1 cup oatmeal
2 cups green beans, broccoli or any vegetable you want
6.8 grams of chicken, turkey or lean fish
4 caps Labrada EFA Lean Gold
Meal 6 (20:00)
Same as meal 2
Bodybuilding supplements for men recommended basic
(Essential to take)
Definitely be sure to cover at least the basics of supplementation which are a multiple vitamin and mineral formula, 3 grams of vitamin C, divided into equal threeportions during the day, 200 mcg of chromium picolinate and essential fatty acids as fish oils, flaxseed oil, extra virgin olive oil, or EFA Lean Labrada. Moreover, to facilitate the replacement of food, such as Labrada Lean Body, or a protein powder like Pro V60 is a great way to add valuable calories and nutrients to your diet.
Supplementation to improve performance
(Recommended for hard training bodybuilders who want to make the most of theirprogram}
In addition to these basic supplements, I also recommend creatine and glutamine as these two supplements offer many of the same properties as anabolic steroids (eg, increased recovery, increased strength, increased glycogen levels, the system improves immune synthesis of nitrogen above) without the side effects because they are not hormones. Furthermore, nitric oxide accelerators can help. (Note: A product that is very good all these elementsSuper Charge! Xtreme).
Sample Bodybuilding Diet For Women
Meal 1 (07:00)
1 / 2 cup dry oats mixed with water
1 / 2 cup egg beaters
2 caps Labrada EFA Lean Gold
Meal 2 (09:00)
Meal replacement packet like Labrada lean body for mixing with water or a protein powder like Pro V60 (with about 20 grams of protein) mixed with 20 grams of carbs from cream of rice, bran or oatmeal .
1 / 2 tablespoon of flaxseed oil (Spectrum brand isBest)
Eating 3 (12 hours)
1 / 2 cup brown rice, baked potato or medium size, or 1 cup oatmeal
2 cups green beans, broccoli or any vegetable you want
6 ounces of chicken, turkey or lean fish
2 caps Labrada EFA Lean Gold
Meal 4 (15:00)
Same as meal 2
Meal 5 (06:00)
1 / 2 cup brown rice, baked potato or medium size, or 1 cup oatmeal
2 cups green beans, broccoli or any vegetable you want
6 ounces of chicken,turkey or lean fish
2 caps Labrada EFA Lean Gold
Meal 6 (20:00)
Same as meal 2
Recommended basic bodybuilding supplements for women
(Essential to take)
Definitely be sure to cover at least the basics of supplementation which are a multiple vitamin and mineral formula, 3 grams of vitamin C, divided into three equal portions throughout the day, the extra calcium (preferably calcium citrate for better absorption) 200 mcg of chromium picolinate, and essential fatty acidsacids from both fish oils, flaxseed oil, extra virgin olive oil or EFA Lean Body Gold. In addition, to facilitate meal replacement or protein powder is a great way to add valuable calories and nutrients to your diet. For more information about this topic, please refer to my article on Bodybuilding Supplementation Basics.
Hugo Rivera, CFT, SPN, the Board, life is a natural bodybuilder, multi certified personal trainer, industry consultant and fitness expert who not onlyknow the theory of training and nutrition, but also applies to daily, as evidenced by the fact that he is in good shape and high awards and placements in numerous national competitive bodybuilding. It is also internationally known fitness author with a very successful franchise of books "The Body Sculpture Bibles" which collectively sold hundreds of thousands of copies.
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