TOTALNUTRITION.COM

      NUTRITION for the BODY, MIND and SOUL

TOTALNUTRITION.COM

        Nutrition for the BODY, MIND and SOUL

 

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BODYBUILDING NUTRITION



Proper and complete nutrition is absolutely essential for achieving the best results possible in bodybuilding.  Whatever your bodybuilding goals are (larger muscles, greater strength, more stamina in the gym, lower body fat, or a combination of these), getting the proper nutrients, in the proper proportions is probably around 50% of the battle, if not more. Without proper bodybuilding nutrition, a large part of your efforts will be wasted.  Muscles must be nourished at the right time, with the right combination of nutrients, in order to grow and recuperate efficiently. 

Bodybuilding nutrition is so commonly the missing link for people that have difficulty achieving their ultimate bodybuilding goals. For instance, the post-workout meal (the meal eaten after a workout), is probably the most important meal of the day to help you effectively build muscle and/or lose body fat.  Aside from water, which you should know by now is essential after any workout, the post-workout meal should contain "both" carbohydrates and protein, but NOT fat. Fat slows down digestion, and if eaten after a workout, it will slow down the digestion of protein and carbs, which obviously is the opposite of what you want.  Ideally, the post-workout meal should be had, at the most, within one hour of the end of your workout (within 30 minutes would be even better).  

An ideal source of protein is whey protein (in the form of a shake), because it is so rapidly digested and utilized by the body.  Also, liquid meals digest quicker than solid food meals.  As far as the proper amount of protein to have after a workout, shoot for between .15 and .25 grams of protein per pound of body weight.  For example, a 200-lb. should have between 30 and 50 grams of protein within one hour of ending the workout. An extremely heavy person should use their ideal body weight rather than their current weight when doing this calculation.  

Now for the carbs.  Carbs will replace the glycogen stores in your muscles that were depleted during your workout. Carbs also create an increase in insulin in the bloodstream, which helps to move nutrients into the muscle tissues more rapidly.  Although simple carbs are pretty much frowned upon when discussing overall health and general nutrition, the post-workout meal is the one time of day where they may be consumed without negative effects.  Eating after your workout is all about getting your body the nutrients it craves to replenish and rebuild as quickly as possible, and simple/high glycemic carbs digest faster than complex/lower glycemic carbs.  

However, just like with protein, solid foods in general are probably not the best choice for the post-workout meal.  An ideal choice for simple carbs after a workout is honey, which can easily be added to your whey protein shake, and will also make it taste great!  Honey is about 80% carbs (mostly fructose and glucose, which is exactly what your muscles crave after being broken down during your workout).  A good general rule to follow for carb intake after a workout is .25-.40 grams of carbs per pound of body weight.  Once again, extremely heavy people should utilize their ideal body weight for this calculation rather than their current weight. One tablespoon of honey has about 17 grams of carbohydrates, so a 200-lb. person should add between 3 and 4.5 tablespoons of honey to their protein shake, less the amount of carbohydrates that are already in the protein powder and liquid that is being used (skim milk, almond milk, rice milk, soy milk, etc.).  Honey also contains natural vitamins and minerals which help metabolize cholesterol and fatty acids on the bodily organs and tissues, helping to prevent obesity and promote better overall health.

The links on this page contain some of the best and most advanced bodybuilding supplements and nutritional information available today!  Enjoy browsing around the various pages of these links. You will find an abundant source of bodybuilding-related information and products, including videos on proper bodybuilding workouts and techniques, and preparing healthy meals and snacks. Even if you have been bodybuilding for years, you are certain to find information here that will undoubtedly help you achieve your bodybuilding goals quicker and more effectively. Happy and healthy bodybuilding to you!