While most body builders concentrate on weight and form, much of the muscle behind an effective bodybuilding program is eating a certain diet. Experts often argue that the muscle building diet is even more important than the workout program when it comes to losing fat and gaining muscle. There is one thing everyone agrees on; when you eat right, the results are even better.
Specifically, body builders require more fats and proteins than others. These greater requirements are due to the intense physical demand placed on them through hard workouts. Protein and fat sources are especially helpful during the thirty minutes after a workout to encourage repair and build new muscle.
Embrace Healthy Fats, Cut Out Harmful Fats & Eat Plenty Of Lean Protein
Most body builders get both protein and fat from meats such as beef, chicken, pork or fish. Chicken and fish are particularly popular since they are lower in fat than the others. Red meat can be healthy as well and is often called the complete protein since it contains every amino acid the body needs. Egg whites are also a popular lower fat protein source for many. Good fats is often obtained from healthy oils and nut butters too.
Aside from eliminating fried foods and saturated fats, strength trainers should avoid refined sugars, white bread and potatoes. These processed foods are classified as simple carbohydrates and they cause a quick burst of energy that quickly drops. The body is fooled into believing it has more energy than it really does and then will quickly crash during a difficult workout. Similarly, many energy drinks and specialty bars are riddled with sugars and as a result are a waste of money.
On the contrary, unprocessed grains and sweet potatoes are good additions to the diet and provide benefits when eaten several hours before a tough workout. These complex carbs are burned slower than simple carbs and offer a consistent amount of energy supply to remain strong during workouts.
A well-kept secret of several strength trainers is incorporating baby food in their diet. Baby food is very easy on the stomach and digestive tract and is filled to the brim with vitamins. Any foods or substances that potentially irritate your stomach should be avoided at least 12 hours prior to a workout. In addition, many strength trainers prefer to avoid dairy products during the 12 hours before a workout to reduce the build-up of lactic acid in the muscles.
Take action now to develop your own muscle building diet to get even better results from your efforts. It only makes sense to implement every strategy you can to increase your bodybuilding efforts for greater results.
Imagine this: you've been living in a cave for the past 15 years and know nothing of the low-carb fad or the liquid diet. You grew up on white bread and bologna, and you only eat your veggies when your mom uses the dessert as an ultimatum. Suddenly you emerge from your cave (which must have been missing a television, radio, and any source of current media) to find that you are scrawny and your muscles are weak.
Alright, as unrealistic as that scenario might be, many people have probably found themselves in a similar situation; suffering from the sudden realization that their muscles might not be up to par and that they're in need of a safe and fast way to fix the problem. Let's name our subject Hal. Hal has been going to the gym regularly but he still doesn't like the way he looks. He begins to try and find a solution by researching a healthier body-bulking diet on the internet. Maybe Hal looks up a newer food pyramid and finds that he should be eating 6 ounces of grains (but half of them should be whole grains), 2.5 cups of veggies (he can forget about mommy's dessert), 2 cups of a variety of fruits (does Hi-C count? Sorry buddy), 3 cups of milk or dairy (but watch out for those fats!), and 5.5 ounces of meats and beans (yes, the 12 ounce rib-eye at Hal's favorite steak house should be enough to feed him for two days).
In shock, Hal reminisces on what he and his vegetarian girlfriend ate the day before. Sadness washes over his face when he wonders why he consumes more than enough protein yet his droopy biceps continue to hang off of his chicken arms. The parts of Hal's body that he feels are his problem areas are common insecurities yet the muscle tone of Hal's body is very easy to change.
Hal is eating well and lives a generally healthy lifestyle, so a quick and easy solution to building up Hal's muscle mass is by adding something directly to the muscles themselves. We already know that Hal, like many others, regularly consumes an organic acid called creatine when he eats fish or meat. Creatine is naturally found in our bodies; in fact, most of the creatine found in our body is stored within our muscles to supply them with energy. The normal amounts of creatine consumption in a healthy diet are enough to sustain muscle mass but are not necessarily enough to build muscle. Logically, adding a higher level of creatine to Hal's body will result in the creatine building up within his muscles.
Hal is helping his immune system and the overall function of his body by consuming creatine on a daily basis, but an increase in creatine would help him to build his muscles and reach his goals at a slightly faster rate. Nearly 100 years ago, it was clinically proven that creatine supplements dramatically boosted the creatine content in muscles. Creatine supplements have proven to be a very safe addition to a healthy diet if they are manufactured using high-quality products, and if taken in moderation according to the dosage guidelines given by the manufacturer.
So why should our friend Hal go with creatine instead of the no-name supplement that Joe Shmoe is selling in the locker-room?
oCreatine already plays an essential role in converting the food we eat into the energy that we exude. You do the math; adding natural creatine means adding natural energy. oCreatine is the natural solution to stronger muscles because it is the best way to bulk up without breaking rules of the majority of sport-governing bodies. Hal isn't aiming for the NFL draft, but using creatine definitely wouldn't stop him from trying. oVarious protein supplements can result in a similar outcome but creatine is one of the few supplements that have been proven to be safe and effective.
Hal has chosen to go with creatine to supplement his bodybuilding. With the help of a trainer he has developed a solid workout plan and has managed to build 5 pounds worth of muscle so far this month. He still dislikes the way that veggies taste and rumor has it that he continues to bargain over them for his mom's apple crisp but, lucky for him, it's all going right to the gun show. Woo! You go Hal!
Both Frankie Mills & Kevin Hall are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
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