Basic Nutrition

Not everybody desires to be a competitive bodybuilder, nevertheless we all want to be as healthy as well as healthy as possible. The common nutritional needs for an active individual; one who has a regular workout regimen is around 20 percent of calories from protein, 40 percent from compound carbs (as opposed to simple carbs like starch and sugars) and the balance from fats and fibers. A determined bodybuilder might increase the protein to more than twenty-five percent in addition to correspondingly a lesser amount of carbohydrates.

Muscle groups are built by ingesting a lot of protein in addition to exercising often and mightily. In order tobe ready to exercise, we must have energy, therefore a list of the top muscle building foods will consist of various compound carbohydrates as well as natural, unprocessed sugars, similar to those found in fruit.

Slower digesting carbs take more time to breakdown into energy, so they do not spike your blood sugar and amplify insulin needs. Because they gradually enter our bloodstream, these carbs produce fewer fat forming hormones and enzymes. Fast digesting carbohydrates such as processed starches and sugars will spike your blood sugar and dissipate very fast. They will make you fat and their impact on your energy is very short-lived.

Certain foods that play a part to muscle building are listed herein:

Buckwheat Noodles - Japanese soba is a common kindof buckwheat noodles. These can be used as a base for a dish or tossed in a salad or with vegetables and meat as a main dish. These noodles are very low in calories and contain almost zero fat.

Lean Ground Beef - The leaner, the better. Beef has good quality protein, iron, zinc, creatine and B vitamins. Lean ground beef can be consumed as a meat pie or as an ingredient in a variety of meals. Think of a good old American hamburger not including the bun.

Broccoli - This great, green vegetable is loaded with cancer-fighting phytochemicals, fiber and indoles. The latter is a natural compound that works against estrogen and makes the body less prone to store up body fat.

Fat-Free Cottage Cheese - Contains all the benefits of whey and casein protein powders at far less price tag than these supplements. Can be simply flavored with soy sauce, hot sauce, garlic, ground ginger and fresh chives to make a tasty side dish or midday snack. Fresh fruit is also a good complement to cottage cheese, but keep away from the canned fruits in concentrated syrup.

Canned Tuna or Salmon or Sardines - These oily fish are a bodybuilding staple. Loaded with Omega-3 fatty acids and useable protein, canned fish are easy to store and use. They may be consumed from the can or used in salads and other recipes. Tuna mixed with chopped boiled eggs, onion, a dash of garlic powder and a touch of low-fat mayonnaise is an incredible lunch or afternoon snack.

Turkey Breast - Turkey breast is rich in protein, low in fat and has no carbs. Turkey, especially the white meat, is just about the leanest source of protein you can buy. Old time bodybuilders consumed a lot of turkey.

Oatmeal - Another gradual digesting carb. Oatmeal is an excellent pre-workout snack because it supplies energy slowly and stabilizes the blood sugar without spiking. Cooked and mixed with some protein powder or cottage cheese, it makes a fine meal or afternoon snack.

Lean Beef - A nice, lean, well-cut slice of steak goes good anytime. A small slice makesa good snack or a larger slice as an entree. Beefsteak delivers loads of protein and essential fats. Other cuts of beef offer a great source of protein; beef roasts, smoked brisket, extra lean ground beef (chuck or round), beef ribs, short ribs and flank steak.

Chicken Breast - Not quite as fat-free as turkey, chicken still fills the bill as a muscle building food because it is high in protein. Skinless, it is low in fat, too. It is a very versatile meat and can be cooked in nearly any manner.

Sprouted Grain Breads - Much more easily digested than processed grain flours, sprouted grains provide slow acting carbohydrates, zero fats and some useable protein. Some of the loaves are quite tasty, too. If you just have to have a sandwich, use sprouted grain breads. Most of the supermarkets have them, but they are in the freezer department because they have no preservatives. Specialty and natural food stores also have them.

Eggs - These are very high in protein and essential fats. Once thought to be Nature's nearly perfect food, eggs fell from favor when the low-fat-diet proponents began to assert themselves. Most nutritionists now recognize that the low-fat diet craze is partially responsible for the obesity epidemic and eggs are moving back into favor as good-for-you food. Hardboiled eggs make great mid afternoon snacks.

Included in your diet should be foods that boost your metabolism. High-fiber foods, high protein should be the mainstay of your diet, but other natural metabolism boosters include: Chilies, mustard, green tea and water.

Citrus and other fruits that are high in vitamin C will dilute the fats and help release them from your body. Limes, lemons, oranges, grapefruit, tangerines and guava are on this list. The pectin in apples restricts the ability of the cells to absorb fat from foods. Pectin also encourages water absorption from foods, helping to release the fat deposits on the body.

Researchers have reported that the calcium in dairy products like whole milk, yogurt and cheese can act as a fat-burner by increasing the fat breakdown in your cells. Calcium supplements don't work as well as the real thing, so get yours from nature, dairy products.

Your body needs energy to carry you through those heavy workouts, so your calories from carbohydrates, as those from protein, will have to stoke your furnace. Here is a list of foods that will boost your energy levels for the whole day (and night):

• Oatmeal - A great breakfast or midmorning snack. Oats are high in fiber and low on the glycemic index. You get a flow of energy that lasts a long time, rather than a quick spike.
• Coffee - The second most popular beverage in the USA. Caffeine is what gives it the boost. One or two cups it the recommended dosage, as more will be counter productive, often producing a mild withdrawal symptoms and fatigue.
• Lentils, Navy Beans, Chickpeas and Kidney Beans - These legumes provide good carbs and protein and are a great source of fiber. They are low in fat and calories. If your metabolism isn't used to beans, start with a small portion to avoid flatulence.
• Water - Your body needs water to generate energy by allowing the digestion and absorption of nutrients. When you are dehydrated your cells are less efficient in processing nutrients for energy.
• Bananas - Easily digested natural sugars. Also they provide potassium that helps maintain nerve and muscle function. Other fruits also make good, energy-boosting snacks; apples, grapes, peaches and pineapples.
• Sardines - These little fish are loaded with the amino acid tyrosine. When ingested it helps your brain to manufacture chemical "uppers" that give you better brain function.
• Chocolate - The semi-sweet varieties can help boost energy with their sugars, but they also improve anemia, aid in digestion and increase sexual appetite. The latter characteristic may help keep you alert.
• Steak - You carnivores will love this. Red meat has the most readily absorbed iron, an element necessary to good cellular function. Avoid that Big Mac, however, and go for a small sirloin and a nice salad.
• Healthy Fats - from almonds, avocados, seeds and nuts. Good fats provide essential fatty acids (Omega 3 and Omega 6) that will produce an alert mental state.
• Yogurt - Magnesium rich yogurt can provide an energy boost. Magnesium activates enzymes that help metabolize protein and carbohydrates. Other low-fat dairy foods are good; cheeses, cottage cheese, skim milk and kefir.

Jay Q.
http://www.mybodybuildingtools.com
Contact: info@mybodybuildingtools.com

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Original report (ABC's of Bodybuilding, Diet and Fitness): www.mybodybuildingtools.com/abcsreport

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