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All Natural Bodybuilding Nutrition
by Bernie Latton
http://www.rhonebodybuilding.com
After a number of bouts with the press about the use of
steroids and other drug enhancers to help build and define
muscle, the bodybuilding world is on a crusade. There's a
renewed emphasis on 'all natural' bodybuilding - the art
of sculpting bodies and building muscle without using
drugs.
A bodybuilder's diet isn't just a matter of calories. It's
important to consider where those calories come from, what
sort of nutrients they're made from, and even when and how
often you fuel your body with them. Physical trainers and
sports nutritionists have come a long way since the days
that they recommended a huge steak and a lot of pasta for
dinner.
Before you even think about WHAT you should eat, you should
consider HOW and WHEN you eat. Specifically, when you're
trying to bulk up muscle, three squares a day are not the
way to go. When you dump a load of calories into your
system that way, your body will use what it needs for
energy, and store the rest for later.
The essential bodybuilder's diet emphasizes a WAY of eating
as much as it does a group of foods. The idea is to keep
the body working at optimal levels, and part of the way to
do that is to feed your body small amounts of food
frequently. This is the way that bodies were meant to be
fed. When training, you should eat six small meals per
day, the last about 1 hour before bedtime. Each meal should
include one portion of protein and one portion of
carbohydrate. For easy reference, one portion is about the
size of your fist. That's YOUR fist. If you're small, your
portion will be smaller. If you're a big bruiser, you need
more food - your portion will be bigger.
Each meal should include one portion of protein and at
least one portion of carbohydrate. You'll also need to
readjust your concept of a 'portion'. For the purposes of
a bodybuilding diet, a portion is about the size of your
fist. This will help account for the difference in caloric
needs between a small person and a larger one. Smaller fist
equals smaller portion - but one portion is one portion.
Carbohydrates are the fuel your body uses for energy. They
break down to two overall groups - simple carbohydrates
like glucose, sucrose and other sugars and complex
carbohydrates like pasta, rice, beans and grains. Every
meal you eat should include one serving of a complex
carbohydrate. At least three meals a day can contain a
source of simple carbohydrates like fruit.
Low carb diets are all the rage, but they're not the best
choice for bulking up on muscle. The trick is in eating the
right carbs. Whole grain products, fresh vegetables and
fresh fruits should all have a major role in your diet.
You'll get your vitamins and minerals, as well as a healthy
portion of essential nutrients to help your body create new
cells.
Vitamins are found in most things that you eat, but the
most important of them come from grains, fruits, vegetables
and legumes. When you're working on building muscle, you
need to include good sources of vitamins C, K, A and all
the B's. Include 1-3 portions of vegetables, fruit and
grains in all your meals.
Your body also requires minerals - non-organic compounds
that are found in plant and animal foods - to process and
rebuild itself. Calcium, magnesium, iron, manganese and
zinc are just a few of the minerals that your body needs in
order to function properly. The only way to be sure to get
all the minerals that you need is to eat a varied diet, or
to take a mineral supplement that includes the recommended
daily allowance of all the minerals your body needs.
Combine that with a regular routine of working out, and
you'll see the results that you've been looking for.
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