Bodybuilding basics

The process of building an impressively ripped body does not end when you hit the showers after a strenuous gym session. One of the most important processes of bodybuilding does not take place on a bench press or with dumbbells. It takes place in a far more sedate and genteel location - the kitchen. The bodybuilding diet is commonly one of the most neglected aspects of the sport even though it is one of the most critical.

Three hours a day of explosive exercise every day of the week will only burn you out if it is not backed up with an appropriate bodybuilding diet. All you are doing then is pumping iron. Adequate, balanced nutrition is essential for the muscle regeneration process and without it you will see negligible results.

Our dietary intake generally consists of many different compounds which are all essential for our day to day lives. However, the three that are really important in a bodybuilding diet are proteins, carbohydrates and essential fats. Muscle is regenerated mainly by protein metabolism, the energy needed to maintain the pace will be produced by burning carbs and, as contradictory as it may sound, our bodies need good fats to function at their peak.

Protein may seem at first glance to be the most important item on the list, but a balance between the three is crucial to your success as a bodybuilder and the maintenance of general good health in the face of the strenuous demands of the sport. If you have taken the time to have a personal assessment done prior to beginning with bodybuilding you should have a pretty good idea of what your specific nutritional needs are and gyms can supply a general eating plan based on those results and your goals.

Although each individuals dietary needs differ according to their body type, personal goals and exercise schedule, a good general balance for the three main nutritional groups is protein - 40%, carbs - 40% and fats 20% per volume for muscle gain. Due to their individualistic nature it is impossible to generalise about specific eating plans, particularly regarding food volumes, but this mix is usually effective for muscle growth.

When embarking on a fat loss schedule the carb intake can be increased to between 50 and 55% and fat dropped to 5 to 10%. This will balance the additional energy requirements of hard cardio routines and keep the fat intake under control. Don't try and cut all fat out of your diet at any point or you are likely to encounter serious health issues at some point.

As mentioned previously, high quality protein is the premium fuel our bodies use to produce the amino acids used to grow muscle mass. Protein is also essential to a myriad of other essential body functions, so getting enough protein to build muscle and maintain general good health is important. Some of the best sources of good quality protein are lean beef, pork, lamb, eggs (particularly the whites), poultry, veal, cereals, grains, pasta and dairy products.

Carbohydrates are the nitrous oxide injection needed to boost our energy production. This part of a bodybuilding diet is critical as it allows the athlete to maintain the harsh exercise routine that goes with bulking. When considering carbs in your diet it is better to include as many complex carbohydrates as possible. These are metabolised far slower than simple, refined ones and give a more sustained, long term benefit. In addition they are less inclined to cause blood sugar spikes and the associated fat gain and possible health implications. Complex carb rich foods are whole barley, buckwheat, oat bran bread, pears, prunes, oatmeal, potatoes, cabbage, pinto beans, soybeans and plums.

The last group is a sticky one. Our bodies need a supply of unsaturated or good fats to stay healthy. They are essential anti-oxidants and help boost our immune systems and are a crucial part of a bodybuilding diet. Good fat sources are olive oil, cold water fish oils, nuts, seed products, dark green, leafy vegetables and seed oils such as flaxseed oil. Even though these fats are important, they are still fats and if you want to burn off fat content they need to be reduced but not eliminated.

One other point to consider regarding a bodybuilding diet is meal frequency. When eating to bulk is it good practice to eat smaller more frequent meals. The ideal is 6 meals a day, i.e. breakfast, snack, lunch, snack, dinner and a last snack at approximately 2 hour intervals. This has proven to be the most efficient way of maintaining a constant supply of important nutrients.

To re-cap, get an assessment done of your body type by a gym instructor and an eating plan drawn up by either a gym pro, a dietician or health professional according to that body type and what your goals are. Maintain a 40 - 40 - 20 balance of protein, carbs and fat as a general rule and eat more frequent, smaller meals. Increase the carb content of your diet and reduce your fat intake when you set out to loose fat content. The benefit of adding some of the huge range of bodybuilding supplements available to your bodybuilding diet will be discussed in the next article.