Bodybuilding Nutrition

Nutrition is one of the biggest factors in gaining lean mucsle mass.Eating the right amount of clean calories is essential.To find out how many calories you need to eat each day without getting fat all you need to do is,multiply your bodyweight by fifteen.So if you weigh 100 pounds u need to eat 1500 calories.(i would add another couple of hundred to make sure).These need to be clean calories.That means no rubbish you won’t get the same good carbs from a bag of crisps that you would from a plate of pasta.I try to keep my calorie intake to a 30-50-20 ratio.That means protien 30% carbs50% and fat 20% and try to spread the calories over around 5 to 6 meals each day.I need to eat around 3500 calories each day and i know how hard it can be to fit all the meals in when you need them most.I am a full time  worker and a father of three so preparation is important.Make your meals before work or the night before.

Good scources of protien

• chicken
• lean red meat
• eggs
• fish
• cottage cheese
• whey
• pork

Good sources of carbs

• brown rice
• potatoes
• wholewheat pasta
• wholewheat bread
• potatoes
• oatmeal
• beans
• fruit

Good fats

• olive oil
• fish oils
• flaxseed oil
• avacado
• nuts
• peanut oil
• sesame oil

PROTEIN

Protein is essential to bodybuilding when you work out you create micro tears in the muscle it’s the protein that mends these and makes the muscle bigger.there are 2 types of protein. Complete proteins which are mainly derived from animal sources such as meat,fish and eggs and incomplete proteins such as beans,rice and other vegetables.When we eat protein it is digested down into amino acids there are 20 different amino acids.Our bodys can make some of these amino acids and some it can’t.The ones it can’t are called essential amino acids and it is important that we get these from our diet.

CARBOHYDRATES

Carbohydrates are our bodys fuel the body burns carbs to give us energy.which in turn leaves the protein for growth.the simplest form of carbohydrates is sugar.The body breaks down carbohydrates into glucose which then fuels the body.There are 2 main types of carbohydrate. Complex carbohydrates which are mainly starchy foods like potatos and bread which need to be broken down and digested before they can be made into glucose.Simple carbohydrates are sugars found naturally in food and also sugars that are added to food these kind of sugars should be avoided as they don’t have a great nutritional value.

FATS

Fat is also essential to a healthy diet so long as you stick to unsaturated fats.Unsaturated come in three areas.Monounsaturated fats such as vegetable,olive and sunflower.Omega 6 polyunsaturated such as corn and soybean.Omega 3 polyunsaturated  such as flaxseed and fish.Even these fats should be kept to a carefuly planned diet.