bodybuilding machine
bodybuilding machine
Bodybuilding is a complex and dynamic process and requires a high level of commitment and both physical and mental stamina from its followers. Unfortunately, many bodybuilders, both long time and tyro, believe that the work ends when you hit the showers. The truth is that bodybuilding is a lifestyle sport and it demands complete dedication to all its components, not just the gym work. Without a strategically planned rest schedule and solid, well thought out and individually suited diet, all you’re doing is lifting iron. It’s the diet component we will discuss today as bodybuilding food is a fairly complex subject.
Bodybuilders are usually stuck between a rock and a hard place when considering their diets. To maintain an acceptable rate of muscle growth they have to eat hard and that sort of calorific intake usually goes hand in hand with proportional fat gain. To better understand this process and be able to make informed choices on diet structure it is essential to know what the three main food groups are, what they do and how they work together.
Although there are many different food types and sub divisions, the three most important bodybuilding food items are proteins, carbohydrates and fats. They are all essential in varying concentrations for a healthy balanced diet, even the fat. Let’s take a look at each one individually.
Proteins are made up of amino acid chains and are the body’s building blocks. When you rest and your muscle fibre is regenerating it is the protein in your body that is doing all the work. So it goes without saying that a deficiency in protein will result in slow or non existent muscle growth. The quality or concentration of the proteins in the foods you eat also plays a role in this process and can affect the amounts of protein you need to absorb. Online resources such as High Protein Foods can advise you on the amount of protein you are absorbing in your specific diet.
Some examples of high protein foods are:
- Lean beef and veal
- Cereals, grains and pasta
- Pork
- Lamb
- Poultry
- Dairy Products
- Eggs
The second food group are carbohydrates and they are responsible for supplying the body with energy. Carbohydrates can be subdivided into two categories, complex and simple. The type of carbohydrate that makes for an excellent bodybuilding food is the complex variety. They are digested and metabolised far slower than simple carbs and give a longer and more sustained energy release. This also slows the conversion of sugar that gets converted to fat.
Some examples of complex carbohydrates are:
- Whole Barley
- Buckwheat
- Oat bran bread
- Oatmeal
- Pears
- Prunes
- Plums
- Potatoes
- Cabbage
- Soybeans
- Pinto Beans
The third food group is the tricky and confusing one. Essential or good fats are critical for the proper functioning of our bodies and cannot be cut out of your diet. Good fats are part of the unsaturated fat sub-classification and are an important bodybuilding food. They aid in fighting disease, are powerful antioxidants and immune system boosters.
Examples and sources of good fats are:
- Extra virgin olive oil
- Cold water fish oil
- Flaxseed oil
- Dark, leafy vegetables
- Nuts
- Seed products
Just keep in mind that, although good fats are important, they are still fats and are calorie crammed. A good average balance between the three groups is proteins 40%, carbohydrates 40% and fats 20%. This will generally ensure that you are getting sufficient quantities of all three. One cannot underestimate the value of good bodybuilding food and it is well worth your while to have a diet plan drawn up for your particular needs by a professional.
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