The Basics of Bodybuilding Nutrition :

HOW TO CREAT A BODYBUILDING DIET

First of all you must know WHY you eat, then you will be better able to avoid things that you know to be injurious. Foods eaten under proper conditions among other things, repair the waste and worn-out tissue, build up the brain, supply the cells with the elements of life, and also store fat.

The seven principal classes of nutrients are:

1. PROTEIN, largely composes muscles, organs, antibodies and all enzymes.

2. CARBOHYDRATES, the body’s principal source of energy

        a. Simple Carbohydrates - all sugars including dextrose, maltose, lactose,table sugars (sucrose)

        b. Complex Carbohydrates - primarily starches. Some examples are bread,rice, pasta beans, fruits, vegetables and potatoes .

3. VITAMINS, helps to regulate many bodily functions, including the digestive and nervous system .

4. MINERALS, essential for numerous processes from bone formation to heart functions; they become part of the body.

5. FATS, Numerous body functions from warmth to maintaining healthy skin.

6. FIBER, aids in the elimination of body waste and reduces the risk of contracting certain diseases; the indigestible part of the carbohydrate.

7. WATER, basis for all body fluids, cell processes and organ functions.

All foods containing the above constituents to any degree are valuable for the perfect nourishment and maintenance of the body in a state of normal health. In other words, to maintain good health you should eat from all the seven classes of food daily. If one or more are omitted, you will suffer the consequences of undernourishment. There are other important factors to be taken into consideration, such as the right proportion of foods in each of the seven classes. They must also be combined in such a way that on entering the stomach they can be acted upon by the various digestive juices with the minimum expenditure of energy. They must be eaten at regular intervals; under wholesome conditions; presented in an attractive and appetizing manner and thoroughly chewed

before swallowing.

Here is a list of those foods containing a large percentage of protein:

1. Nuts                                    5. Poultry

2. Eggs                                    6. Lean Meats

3. Beans, soy, peas                  7. Fish

4. Milk and Cheese

Carbohydrates: foods containing simple and/or complex carbs are:

1. Bread                                    5. Cereals

2. Macaroni, spaghetti              6. Meals & Flours

3. Table sugar 7. Crackers

4. Syrup 8. Potatoes

Those foods very rich in Vitamins are:

1. Green Vegetables                  5. Tomatoes

2. Oranges & Lemons               6. Herbs

3. Butter                                     7. Bananas

4. Melons                                   8. Root Vegetables

The foods predominant in fat are:

1. Cream                                     4. Nuts

2. Fat Meats                                5. Cooking Fats

3. Butter                                      6. Table and Salad Oils

Another group that cannot be overlooked are the minerals, including:

1. Shellfish                                  5. Whole Grains

2. Apricots                                  6. Leafy Green Vegetables

3. Fluoridated Water                   7. Organ Meats

4. Broccoli

The foods giving the essential fiber are:

1. Bran                                         4. Root Vegetables

2. Leafy Vegetables                     5. Cereals

3. Whole Wheat                           6. Fruit Pulp