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Bodybuilding diets

Mar 21, 2008
A very important prerequisite to muscle building is proper diet. A 'proper diet' means a wholesome diet, containing the correct proportion of vitamins, minerals, proteins, carbohydrates, fats and water in addition to other nutrients. The quantity and frequency of your meals also matters a lot in bodybuilding.

Before chalking out a good diet schedule, it is important to have adequate knowledge about the importance of different nutrients required for muscle buildings and the precise food sources that contain these nutrients in relatively high proportion.

Proteins play a major role in the development and maintenance of muscles in an individual. Regular and optimum consumption of high quality dietary proteins is essential for muscle building. In general, an individual, who is doing muscle building exercises, should consume 0.8 - 1.3 gms of protein per pound of body weight spread over 6 times a day within every 2 - 3 hrs interval. Ideally, you can take a protein shake immediately after a workout.

Some important food items that are rich in proteins include meat products like breasts of chicken, turkey breasts, dairy products like low fat milk, low fat yogurt, low fat cottage cheese, low fat cheddar cheese and whey, fish items like tuna, salmon, mackerel and cod, nuts like almonds, peanuts, pistachios, and sunflower seeds. Even egg white is a rich source of protein.

For the muscles to perform better, they require adequate fuel or energy. Including optimum amounts of carbohydrates in a muscle building diet plan is essential since carbohydrates provide the necessary energy levels required during heavy weight lifting sessions. Periodical intake of carbohydrates ensures that the depleted glycogen reserves inside the body are constantly replenished, thereby helping in sustaining the hard and intense workouts.

Some important food items that are considered to be a good source of complex and high quality carbohydrates include sprouts, rice, whole wheat bread, oatmeal, cream of wheat, muffins, mushrooms, whole grain cereals, green leafy vegetables like spinach and broccoli, fruits such as apples, strawberries, bananas and peaches and also vegetables such as cabbage, peas, beans, baked potatoes, sweet potatoes.

Many people believe in the misconception that fats are bad for the body. Fats play a very crucial role in various metabolic and physiological functions of the body. However, you must understand the difference between good and bad fats. Trans-fats and saturated fats are considered dangerous while essential omega-3 fatty acids are considered to be very useful to the body. Sources of good type of fats are Fish Oils, Virgin Olive Oil, Canola Oil, and Flaxseed Oil.

Only a well-balanced diet can help you achieve your desired bodybuilding results. Usually, it is recommended by nutritionists that bodybuilders must stick to a diet that provides their bodies with 20-30% of proteins, 55-65% of carbohydrates and 15-25% of fats. This is in addition to the vitamins and minerals that need to be supplied to your body on a continual basis.
About the Author
Professional fitness instructor, Jason Diggs, writes quality, non-biased reviews on the nets top " how to build muscle " instructional programs. His highest rating goes to muscle gain truth, a highly recognized, all-inclusive bodybuilding package.
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