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

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What is healthy eating ?

WHAT DOES HEALTHY EATING MEAN

Healthy eating is balanced eating, where you consume a variety of foods. It includes protein, carbohydrates (especially fiber), fats and fluids.

      Protein :

Protein helps repair your muscles, skin and nails. It can help you heal if you’ve been ill or have had surgery.

The best sources of protein are meat, fish, poultry, milk, eggs, cheese, yogurt, legumes (such as dried peas, beans and lentils), nuts, seeds and soy products (such as tofu or soy beverages).Whole grains,

vegetables and fruit can also provide small amounts of protein.

Here’s how you can easily get the protein you body needs in one day along with many other good nutrients, such as iron, calcium and vitamin B12:

     - At breakfast, have few egg whites, one slice of whole wheat toast and a banana. Or try oatmeal made with few egg whites and milk or unsweetened, fortified soy beverage, or cold cereal make with low-fat buttermilk.

     - At lunch, have a chunk of low fat cheese and a bowl of lentil soup. Or try steamed brown rice with cut-up chicken pieces and vegetables, such as green beans or bok choy.

     - For an afternoon snack, have a handful of nuts with three-quarters of a cup of low-fat yogurt, or a small glass of milk or unsweetened, fortified soy beverage.

     - For dinner, have fish (or tofu) with half a cup of brown or basmati rice, and half a cup of broccoli or other vegetable and one cup of mixed salad.

      Carbohydrates :

Healthy carbohydrates – such as vegetables, fruit, whole grains and low-fat dairy products – provide your body with the fuel your heart, lungs and other organs need to function properly. They deliver essential vitamins and minerals and help give you the energy you need to run another block, swim a few more laps or to do another set of weight lifting. Many are also important source of fiber.

A few carbohydrates, however, are unhealthy- particularly the ones that are easily digested and that quickly raise your blood sugar. These include white bread, white rice, cookies and cakes. Some weight loss programs say to cut down on or cut out all carbohydrates because they make you gain weight. But that severely limits what you can eat and you miss out on many important nutrients.

Permanent weight loss or weight management requires a permanent change in lifestyle and eating habits.

      Fiber :

Most adult only get about half the fiber they need each day. Fiber is a nutrient found in plants. You need fiber to keep your bowels regular and healthy. Eating a lot of high-fiber foods can also help lower blood cholesterol levels, control blood sugar levels and help prevent high blood pressure. Because fiber makes you feel full for longer, it can also help with weight control.

Grains and grain products are products are particularly high in fiber. In fact, a high-fiber cereal for breakfast (one with four grams or more of fiber) will help keep your hunger under control for the whole day.

Follow up throughout the day with other high-fiber foods, such as whole wheat toast of pasta with vegetable sauce, a spicy bowl of chili, or low-fat yogurt with fruit and bran added on top. Fruits and vegetables, beans, lentils and chickpeas are also great sources or fiber.

      Fats :

Research now proves that it is not fat that is bad for you, but the type of fat you eat that counts most.

Everyone needs to eat some fat to stay healthy. Fat supplies your body with energy and helps build a protective coat around your cells – but it’s got to be healthy fat and in the right amount. 

Unhealthy fats are saturated and trans fats. Saturated fats are mostly found in food that come from animals. Trans fats come mostly from vegetable oils that have been made solid through a process called hydrogenation.

     Fluids :

Fluids are essential to life. They help you to think clearly and keep your body temperature here it is supposed to be. You may not know when you’re thirsty. And by the time you feel thirsty, you could already be dehydrated, which means you’ve lost too much water and may soon start feeling tired, confused, hot, flushed and even nauseous.

Try to drink in between eight to twelve 8-ounce glasses of fluids each day.

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A DAY OF HEALTHY EATING ( diet )

A HEALTHY EATING PLAN 

Sometimes we get stuck for ideas and just don’t know what to eat. We may have all the choices but actually seeing a healthy eating plan is a different thing altogether.

In the following set menu for the day you will see a structured eating plan without being restrictive. Always remember to get in at least 10 glasses of water throughout the day. Feel free to use as is and then supplement one choice for something else. The key is consistency and persistence.

       Meal 1:

1/2 cup Natural Oatmeal (can add cinnamon and a few berries [strawberry, blueberry, raspberry, blackberry, watermelon)

Omelet

3 Egg Whites to every Whole Egg

Chopped Onion

Chopped Pepper

Black Beans

Green Tea

       Meal 2 :

Raw Almonds or Cashews

        Meal 3 :

Chicken Breast (Garlic & Pepper Seasoning & chopped onions)

Mixed Vegetables

Pinto Beans

        Meal 4 :

Salmon or Tuna (chopped in salad if you prefer)

Large Chopped Salad (onion, peppers, broccoli, tomato, cucumber, macadamia oil and vinegar)

        Meal 5 :

Raw Almonds or Cashews

Green Tea

Now we have seen a healthy eating plan in action, it’s time to start getting active and adding an exercise program into the mix to supercharge your weight loss and increase your health.

Let’s get active!

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NUTRITION TIPS TO BURN MORE CALORIES STARTING TODAY

  NUTRITION TIPS To Start Burning More Calories Today 

When trying to lose fat and build some muscle so you can reshape your body, it helps to find simple tricks to eliminate or burn more calories, whether it's through your workout program, or through your nutrition plan.

Here are five simple nutrition tips that will help put your body in fat burning mode. This will help you get even more out of your workout plan, helping you make even faster progress.

     1. Eat More Vegetables :

Simple sure, but how many people really does it? Try mixing and matching fresh vegetables for variety. Besides the numerous health benefits, most veggies are full of fiber, which will fill you up, as well as burn more calories than eating other foods. Yes, frozen vegetables are just fine. In fact, frozen fruits and vegetables have shown to be more likely to hold their nutrient value versus fresh because of things like the time they sit after being picked before you have them at home and eat them.

     2. Go Ahead and Snack :

Just snack on good stuff, like raisins, nuts (especially almonds), veggies and most fruit. Not dried fruit, though. Have you ever looked at the calorie count and ingredients of most mixed nut and fruit “trail mix” products? It's not pretty!

     3. Speaking Of Nuts, Add Nuts To Your Yogurt And Salads :

Chopped nuts make a great alternative to "breaded" style garnishes like croutons.

     4. Specific Food Combinations Can Help To Burn Calories By Ramping Up Your Metabolism :

Eat carbs that are rich in fiber. They take longer to digest and you will feel “fuller” for longer periods of time. Along with carbs rich in fiber, take in more protein. Your body burns more calories when you eat protein than it burns digesting either fats or carbohydrates. Eating more protein to burn fat was confirmed in a study published in the American Journal of Physiology. One group was fed a high protein diet (just over one gram per pound of bodyweight per day) while the second group consumed a protein diet near equal to that of the RDA. The group eating the high protein diet burned fat more than the group consuming protein near equal to the RDA. Want to burn fat or build muscle? Get lots of fiber and protein. Eating protein also helps to prevent muscle loss while dieting, which can help prevent the slowing of your metabolism.

     5. Yogurt Can Help You Lose Weight While Protecting Muscle :

A study of overweight people who ate three servings of yogurt daily for 12 weeks lost 22% more weight, 61% more body fat and 81% more abdominal fat than people who ate a similar number of calories but no dairy products. Make sure to get yogurt with real fruit and no added sugar. Or, get plain yogurt and add your own berries to it. Yogurt is also an easy and convenient snack and contains high quality protein as well.

Put these five tips into practice and your new muscle building, fat burning machine (your body) will reward you for it.

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NUTRITION

NUTRITION

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