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Ultimate body building nutrition
Improper nutrition, as well as lack of exercise is the main cause of obesity in today’s modern world. On the other hand, proper nutrition combined with hard physical training is the main cause of winning gold medals at the Olympics today
Water
Although water is not a nutrient in exact sense but it play a vital role in body building
Water is the most most abundant liquid on this planet and its a pity that people still don't get the required amount. You must know that hydrated muscles repair themselves quickly. If you remain dehydrated, your muscle gain will be much slower. . You lose liters of water as sweat in a one hour intense workout session so you must replace it before your body starts breaking other cells to get it .don't take too much of distilled water. It doesn't contain the essential minerals that your body expects. So, distilled water acts as a virtual-dehydrant. Use mineral or tap water to get the fullest benefits.
Proteins as body building nutrition
Protein basics
They are the building blocks of life and without protein we cannot create enzymes, antibodies, skin, hair, nails, muscle, brain, or organs. We require twenty-two different amino acids (building blocks of protein), of which eight are considered essential nutrients. Each gram of protein also contains 4 calories
For a normal person
Proteins to be consumed (in grams) = Body weight (in lbs) * 0.4
So, you MUST eat ATLEAST that no matter you exercise or not.
For a competitive body builder
Proteins to be consumed (in grams) = Body weight (in lbs) * 0.8
Important
process by which proteins are digested is rather complex so it is not guaranteed that each gram of the protein you take will get assimilated. So, you need not restrict yourself to that, infact taking a little more proteins will actually help build more muscles.
Sources of proteins
Milk (and milk products), eggs and meat are the best sources of proteins as they contain all the essential amino acids in good ratio. Other sources are : pulses, fish, beans, ground nuts, whole cereals etc.
Carbohydrates(Carbs)
Carbohydrates(Carbs) basics
Carbohydrates(Carbs) provide the fuel to the body, i.e. they are one source of energy our body can utilize. carbs come in three forms : cellulose, starch and sugar. Only starch and sugar provide energy .Sugars can be further decomposed into sucrose and glucose. Starch and sucrose need to be digested before they can be used/stored. Glucose is of simpler form and the body can absorb it as such. Each gram of carbohydrates contains 4 calories.
daily requirement of carbs
A normal person requires 400-500 carbs daily. The exact amount depends upon the level & intensity of your workouts and your goal. Although fats are said to be the cause behind weight gain, but its carbs that are the real culprits in majority of the cases. So, it is a good idea to keep a close watch upon how much of carbs you are taking.
Sources of Carbohydrates
cereals, potatoes, peas, sago, anything sugary, almost all junk foods etc.
Fats
Fats basics
Fat (lipids) is the most concentrated source of energy in our diet. It is found in vegetable seeds, beans, and nuts and in all animal products. actually fats are vital to the formation of structural materials of cells and tissues (cell membranes for example). Also, they store the fat soluble vitamins etc.So you can't discard fats from your diet Each gram of fat contains 9 calories.
Saturated & non-saturated (don't skip this point)
First of all saturated fats are solid at room temperature. Essential fatty acids are the fats that our body can't be synthesized by our body. They are found in unsaturated fatty acids. Hydrogenation (process of converting non-saturated to saturated fatty acids by reaction with hydrogen) destroys the useful properties of the non-saturated ones. So always avoid the saturated fats .
Daily requirements
Not a single ounce of saturated fat. For the amount of unsaturated fats, you can go for 75 to 90 grams fat per day.
Sources
Saturated fats are found in all solid fatty acids. Examples are butter, coconut oil, animal/mutton fat, hydrogenated oils, ghee etc. Unsaturated fats can be found in almost all vegetable oils (like ground-nut oil, sunflower oil etc).
Vitamins & Minerals
Get useful information on vitamins, minerals and many nutrients
Vitamins & Minerals are necessary for proper functioning of body.
Some important points
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The intake and assimilation of calcium and phosphorus:calcium is very important for bone development and an average person requires about 1 gram daily. But the problem is that only some percentage of your total calcium intake gets assimilated. So, you may take it as a high priority nutrient.
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Vitamin/mineral supplements :a recent study it was found out that vitamin A helps to prevent the risk of cancer. But it also stated that it was true only for the cases when the subjects were given vitamin A as carrot. it didn't work as Vitamin A pills or anything. So try to take all the nutrients in there natural forms as much as possible.
Here you have received an idea on various nutrients that are required for body building and the benefits of those nutrients after reading this page visit our page on how to use nutrients for body building for complete knowledge of how much quantity and in by what means should you use these nutrients .
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