Nutrition Tips For
Bodybuilders
As a natural bodybuilder, I know proper nutrition is a key
component to building a better physique.
I know this through personal experience and the results of my
clients, but don’t just take my word for it.
The American Dietetic Association, Dietitians of Canada, and the
American College of Sports Medicine state that optimal nutrition will enhance
physical activity, athletic performance and recovery from exercise1.
Without proper diet and nutrition, even with all the best
training in the world, you’re still selling yourself short. You must meet energy and macronutrient needs,
especially carbohydrate and protein, during times of high physical activity in
order to replenish glycogen stores, and to provide adequate protein to build
and repair tissue.
In this article, I’ll teach you how to improve your physique by following these basic bodybuilding nutrition
principles.
Adequate Protein
If you’re trying to build muscle, your body will need an
adequate amount of protein. Protein
builds and repair tissues and it has been documented that increased protein
intake improves performance. Exactly how
much protein do you need to meet your goals?
The ADA, DOC and ACSM recommend that endurance and strength-trained
athletes (bodybuilders) have between 1.2 and 1.7 g per kg of body weight (0.5 –
0.8 grams per pound) of protein for the best performance and health1. Therefore, any excess protein consumed isn’t
going to improve your performance or strength gains.
However, does that mean you should never consume more than the
recommended amount and does consuming too much protein damage your
kidneys? Let us set the record straight
on protein and your kidneys. When protein is metabolized by the body nitrogen
is produced as a by-product. Thus, making kidneys work to remove the extra
nitrogen from the body, but making the body work harder isn’t necessarily bad.
A review of the scientific literature on protein intake and renal function
found that “there is no reason to restrict protein in healthy
individuals.” The study also concludes
that a low protein intake did not prevent the decline in renal function with
age, and it could actually be the cause of this decline2 (discussion about low
protein and renal function seems out of place here.) Now that the record on protein is cleared
up, let us discuss how it pertains to you.
Ideally, as a bodybuilder you should try to consume at least .8
grams of protein per lb bodyweight on a daily basis. That’s roughly 144 grams
of protein for a 180lb person, but bodybuilders beware, not all protein sources
are physique friendly. Not only are some
animal protein sources high in saturated fat, which is a health concern, but
the higher fat content means you’ll be consuming more calories as well. Consuming excess calories may lead to
gaining the wrong kind of weight so try to stick to lean protein sources such
as turkey, tuna, chicken breast, salmon, low fat dairy, lean beef, and egg
whites.
Slow digesting Carbs
Carbohydrates have gotten a bad reputation over the years, but
the truth is not all carbohydrates are created equal. The glycemic index or GI describes this
difference by ranking carbohydrates according to their effect on our blood
glucose levels. Refined/processed
carbohydrates, found in products made with white flour, such as bread, pasta, muffins,
donuts, cakes, and cookies are depleted of their naturally-occurring
fibers. Because of this, these foods
have a high glycemic index value, meaning they rapidly digest and enter the
blood stream causing a spike in blood glucose levels3. In response, the pancreas releases insulin,
which directs the cells to absorb the glucose.
The more blood glucose the more insulin the pancreas releases.
Unfortunately, insulin also promotes the storage of fat in the
body if there’s excess glucose; which is why it is important to limit refined
carbs and sugars. Sweet potatoes,
oatmeal, bran cereal, brown rice, whole grains, beans, fruits, and vegetables
are all examples of low GI foods, meaning they’re slower to digest and affect
blood glucose levels less3; thus, increasing the likelihood of those carbs
being used as energy instead of stored as fat.
Plus, choosing carbs that digest slowly can help stave off hunger by
making you feel fuller longer. Another
benefit of low GI carbs is most of them contain fiber, vitamins, and minerals
which provide a plethora of health benefits as well.
Healthy Fats
Fat doesn’t always have to be the enemy. Dietary fat is a vital part of any diet
because fat helps supply our bodies with essential fatty acids (EFAs), provides
energy, helps us absorb certain vitamins, helps us grow and supports a strong
immune system. Also, according to
research published in the Journal of Applied Physiology by a team of Penn State
University researchers, a positive correlation exists between dietary fat and
testosterone levels 4 and when it comes to building muscle testosterone is the
king of hormones. Studies show that
testosterone, especially when combined with strength training, increases
fat-free mass and muscle size and strength5.
However, all this doesn’t mean you need to go on a high fat
diet. Limit your intake of saturated
and trans fats as they are thought to play a role in cardiovascular disease,
obesity, and type 2 diabetes6. Try to
stick to monounsaturated and polyunsaturated fats as such as olive oil,
avocados, nuts, seeds, flaxseed, flax oil, walnuts and cold water fish like
salmon as these fats have been associated with improved blood cholesterol
levels6. So exactly how much fat do you
need? The USDA recommends that only
20%-35% of your diet come from dietary fat as these ranges have been associated
with a reduced risk of chronic diseases, and it provides adequate fat intake
for essential nutrient absorption7.
Pre Workout Meal/Snack
Skipping out on your pre workout meal is a big no no. Providing your body with a pre workout meal
or snack that is high in carbs, moderate in protein, low in fat, and sufficient
in fluids will help your body maintain blood glucose concentrations during
exercise, maximize exercise performance, improve recovery time, and maintain
hydration. Everyone’s workout schedule is a little different so the size and
timing of the meal should be interrelated.
Consume smaller meals 30-60 minutes prior to exercising, and larger
meals when more time is available before exercise.
However, most of us have heard the claim that exercising on an
empty stomach burns more fat. Well, a
study published in the International Journal of Sports Nutrition Exercise and
Metabolism8 concluded that not only is the metabolism higher in the fed
condition compared to the fasted condition, but that fat use is higher after
exercise as well. Want to start burning
more fat after your workout? Also, the
study points out that after a pre-workout meal, not only is the metabolism high
during the workout, but it stays at a high level for 112 hours after the
workout. Start eating a pre workout
meal.
Post Workout Meal/Snack
Weight training increases insulin sensitivity and glucose
absorption, meaning it is easier for the body to absorb sugar from the
bloodstream and store it in muscles and other tissues where it can be used as
fuel to replenish glycogen stores and rebuild muscle tissue. After an intense training session,
consuming carbs in conjunction with
protein post workout provides more amino acids for muscle repair and promote a
more anabolic (muscle building) hormonal profile1. Besides a protein shake, you can try chicken
stir fry with brown rice, turkey/ tuna on whole wheat bread, egg white and
spinach omelet, or even chocolate milk as a post workout meal or snack.
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