Diet Components Essential to Body Builders

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vegetables

Testosterone plays a big role in the development of muscle mass and strength and bone density; it also contributes to sex drive or libido.

So why do bodybuilders buy and use steroids if the body naturally develops this hormone? Anabolic steroids are synthetic alternatives that are used to improve performance, increase muscle mass and strength and reduce muscle damage. As a result, bodybuilders can enjoy bigger muscles and better performance levels compared to those who don’t take steroids; they will also recover more quickly from heavy workouts.

Achieving your goal body requires a strict and balanced diet. With that in mind, Steroid Central UK enumerates the nutrients your body needs to stay fit.

Diet Components

Carbohydrates, proteins and fats are vital to the world of bodybuilding because these are great sources of energy.

Carbohydrates

As one of the primary sources of energy, carbohydrates are important when you are weight training. Serving as the fuel for body cells, carbohydrates are necessary for the brain and nervous system.

Simple and complex carbohydrates:

  • Simple carbohydrates, also known as sugar, provide an immediate boost to the body. However, they also burn more quickly.
  • Complex carbohydrates are digested slowly, providing a gradual and steady release of energy throughout the day. They are also known as starch.

Amount of Carbohydrates

It is recommended that people consume 2 to 4 grams of carbohydrates per pound of body weight each day; 50% to 60% of this should come from complex carbohydrates and 10% percent from sugar. Sugar burns rapidly and you tend to eat more to sustain your energy levels, while starch makes you feel full thus reducing food cravings.

A low carb diet is ideal for fat burning but it may not be suitable for muscle gain. According to T Nation, the stored carbs in the body serve as the primary energy source during weight training. Fatty acids can be substitutes if the carbs you need are not available but it may take you more time to develop bigger and rounder muscles.

However, based on Livestrong, too many carbs can lead to weight gain; they can also increase the risk of type 2 diabetes and gastrointestinal issues.

Sources of Carbohydrates

Simple Carbs:

  • Fresh fruits
  • Pure fruit juice
  • Honey
  • Milk

Complex Carbs:

  • Green vegetables
  • Whole grains
  • Starchy vegetables
  • Beans
  • Lentils
  • Peas
  • They improve mental health
  • They help you lose and maintain a healthy weight
  • They are a good source of nutrients
  • They are healthy for the heart

Benefits of Carbohydrates

 

Protein

Composed of long chains of amino acids, proteins are known as the building blocks of life – they are macronutrients that your body needs in large amounts to stay healthy.

Each gram of protein has four calories. The primary purpose of protein is to build, maintain and repair body tissues. However, when the body lacks fat or carbohydrate calories for fuel, the secondary purpose of protein is to be a source of energy.

Amount of Protein

A minimum of 1 gram to a maximum of 1.5 grams per pound of body weight per day is recommended.

Insufficient essential amino acids in the body will weaken the muscles, increasing the vulnerability to muscle injury. This prolongs the recovery of your tissues and soon, weakens the body.

However, if the body has sufficient fats and carbohydrates and too much protein, the protein will be stored as body fats resulting in weight gain.

Sources of Protein

The body does not store protein, so it is necessary for bodybuilders to include protein in their daily diet – it is not good if you get it from unhealthy sources and foods loaded with unhealthy fats may increase the risk of heart disease.

Healthy sources of protein:

  • Poultry
  • Nuts
  • Dairy
  • Chickpeas
  • Lean beef
  • Fish

Benefits of Protein

When you lift heavy weights, your muscle fibres experience mechanical damage. Your body needs protein because:

  • It aids faster recovery
  • It builds lean muscle
  • It reduces muscle loss
  • It helps maintain a healthy weight

 

Fats

Are you thinking of excluding fats from your diet?

Referred to scientifically as lipids, fats are a rich source of energy. Each gram of fat has nine calories.

Fats can be classified into two – saturated and unsaturated.

  • Saturated fats are fat molecules that stay solid at a room temperature
  • Unsaturated fats remain in the form of liquid at a room temperature

These fats produce essential fatty acids. Like protein, essential fatty acids are not manufactured by the body and must be supplied through diet.

Fat is the last nutrient to consume and depart the stomach; as a result, there is a delayed feeling of contentment after eating. Also, if the body lacks the right quantities of carbohydrates and proteins, fats will be your energy source.

Amount of Fats

Recommended fat consumption should be less than 30% of your daily calories. (Source: Bodybuilding.com)

Eating saturated fat is not bad at all but too much can increase cholesterol levels, which will contribute towards weight gain and the risk of heart disease and strokes. As a guideline from the Department of Health, men should not be consuming more than 30 grams of saturated fats per day, while women shouldn’t exceed 20 grams per day.

Unsaturated fats are the healthy fats; they improve blood cholesterol levels and reduce the dangers of heart disease. However, they should not be consumed excessively.

Saturated Fat:

  • Red meat
  • Poultry
  • Full-fat dairy products
  • Coconut oil
  • Palm kernel oil

Unsaturated Fat:

  • Olive oil
  • Safflower oil
  • Peanut oil
  • Corn oil
  • Salmon
  • Tuna
  • Mackerel
  • Source of energy
  • Contribute to cellular function and structure
  • Surround and support vital organs
  • Balance hormonal production
  • Provide a longer feeling of satiety
  • Carry fat soluble vitamins
  • Regulate body temperature

Benefits of Fats

Aside from working out and taking steroids, a healthy and balanced diet should be considered. Forget processed foods and stick to healthier options… you know it makes sense!

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