Body Building Nutrition - Making A Plan

Good nutrition is important for everyone, but for those who are putting their bodies through strenuous bodybuilding routines several times a week, it is even more essential. Bodybuilding will rob the body of its reserves more quickly than almost any other athletic activity.
If those reserves are not replenished every day, the bodybuilder will not only fail to achieve his or her desired muscle growth, he or she will be on the way to serious health issues.
Eating More Often
A sound body building nutrition plan will have the bodybuilder eating several small meals throughout the day, and each of those meals will contain carbohydrates and protein in equal proportion, with the balance of the meal being healthy fats. It works out to a 40% carb/40% protein/20% fat ratio.
The bulk of the carbohydrate in a good bodybuilding nutrition plan will come from complex carbohydrates like whole grain cereals and pasta, vegetables, yams, and beans. Bodybuilders should eat simple carbohydrates--from fruit, not candy--following their workouts so that the glycogen stores they have exhausted will be replenished as soon as possible.
Complex carbohydrates are important not only as fuel but because they are great sources of vitamins, minerals, and fiber, all of which are necessary if a body building nutrition plan is to work.
Good body building nutrition includes lean red meats with less than 105 fat, white meat turkey or chicken prepared without the skin, eggs or egg substitute, low-fat dairy products, and fish. Bodybuilders should eat between 1 and 1.5 grams of protein each day for every pound of their lean body mass. This means that, ass they add muscle, their protein requirements will increase, and they will be able need more protein, balanced by a similar increase in their carb intake.
The Right Fats
Bodybuilders, and everyone else, should stay away from both animal and hydrogenated vegetable fats, which cause elevated cholesterol and can lead to arteriosclerosis. Polyunsaturated and monounsaturated vegetable oils are better, and virgin olive oil, canola oil, flaxseed oil, and fish oil all have essential fatty acid and offer the added bonus of antioxidant protection.
The balanced body building nutrition should be consumed in small meals throughout the day, because if the body goes for more than three or four house between meals, it will stop burning fat for energy. Because the goal of bodybuilding is to preserve and increase muscle mass, having a body which is burning muscle for fuel instead of fat is highly counter-productive. Besides, with all the work they are doing, they deserve to be eating more often!

Advice For Maintaining A Lifestyle With Proper Nutrition

By Sabrina Ushijima

Do you feel like you want to start practicing nutritious habits but aren't sure how? Well, the thing a lot of people have trouble with when it comes to being nutritious is that they aren't properly informed on the subject. The only way you're going to feel a difference is if you educate yourself and apply all that information to the best of your ability.

If you are trying to lower your blood pressure by modifying your diet then you need to increase the amount of potassium you eat. Potassium helps your body get rid of excess sodium, which helps lower your blood pressure. Bananas, baked potatoes, lima beans and yogurt are all rich sources of potassium.

Be careful about over eating, even if you are eating healthy foods. Even healthy foods contain calories, sometimes fat, and carbohydrates. While all of these things are important components of a nutritional eating plan, over doing any of them is not healthy. Weigh and measure foods to get a good grasp on adequate portion sizes.

If you can make one change to improve your nutrition, it should be to reduce or eliminate sugars. Much has been made of low-glycemic index foods, and indeed there is a strong basis to show that lowering sugars can guard against health problems such as diabetes, as well as lowering one's appetite for sugary foods, which can contribute to weight loss.

A great nutrition tip is to add foods to healthy foods that you don't like to mask the taste. A lot of people don't like the taste of tuna so they stay away from it. There are simple food that you can add to tuna to mask the taste and make it more bearable.

Most people don't give their bodies the necessary vitamins it needs each day to function well. It can be difficult to eat the right foods every day, and vitamin supplements are a great source of the nutrients many people lack. If you don't like the idea of taking pills every day, try drinking juice enhanced with vitamins and minerals.

If you are looking to increase your antioxidant intake, try squirting some organic ketchup on your next meal. Tomato is rich in lycopene, an antioxidant theorized to play a role in fighting cancer. Organic ketchup is a bit darker than the regular stuff, and doesn't have the corn syrup, either!

Any time that you eat anything, you should remove it from its original packaging. It is much easier to eat an entire bag of chips when they are left in the bag. If you put half of a bag on a plate, you will probably be satisfied after just half a bag.

High fructose corn syrup, sugar, and other forms of carbohydrates are all essentially the same when it comes to nutrition. They might react in a different manner with the body, diffusing sugar faster, but they all carry similar calorie contents and behave like sugars. Starches like bread and pasta provide a large portion of carbohydrates which allows you to store up energy in fat cells.

When considering a diet that provides an adequate nutrition level, be sure to include low fat milk. Milk provides many nutrients - including calcium and protein - that the body needs. Studies have shown that drinking milk does benefit both muscle growth, and also the body's ability to maintain a healthy body fat content.

Vegetables are one of the cornerstones of proper nutrition. To be sure that your daily vitamin and nutrient requirements are met, eat a wide variety of vegetables in as many colors as you can throughout the day. For instance, try eating green broccoli, red peppers and orange carrots to vary the types of vitamins that your body is getting. Aim for eating at least three servings of vegetables each day.

With the information that you've learned about how to proper nutrition, you should feel more confident that you can boost your health. Try your best to apply the information you learned to the degree that you can, and you should start feeling more healthy as the days pass. In time you should notice a significant change in your body and mind!