Bodybuilding Tips and Information
The growth and repair, however, cannot occur without the necessary building blocks. These are supplied by high-quality nutrition.
Bodybuilders require a very specialized diet. Generally speaking, bodybuilders require anything between 500–1,000 calories above their maintenance level of calories whilst attempting to increase lean body mass.
A submaintenance level of calories is combined with cardiovascular exercise to lose body fat in preparation for a contest. The ratios of calories from carbohydrates, proteins, and fats vary depending on the goals of the bodybuilder.
Bodybuilders split their food intake for the day into five to seven meals of roughly equal nutritional content and attempt to eat at regular intervals. This interval is normally between two to three hours. The reason for this is to allow greater absorption of nutrients and to increase basal metabolic rate. This process is also valuable for those wishing merely to lose fat.
It is recommended that bodybuilders receive one to two grams of protein per pound of bodyweight to help the body recover and build. These protein sources should be of a high biological value, such as steak, chicken, fish, soy, milk or whey, and egg whites. Chicken, whey, and egg whites are often preferred due to their relatively low-fat content. Some bodybuilders prefer to get their daily protein requirement from foods first and then from supplementary protein powders.
Supplements can help muscle gain, although some are unproven, and many are ineffective. Creatine, however, is one which has been proven to help bodybuilders. Although creatine only helps if used in conjunction with a solid nutritional base and weight-training program, this is true for all supplements.
Some bodybuilders may use drugs to gain an advantage over results due to natural hypertrophy, especially in professional competitions. Although many of these substances are illegal in many countries, in professional bodybuilding, the use of anabolic steroids and precursor substances such as prohormones is widespread in world-class competitions. Most steroids allow the human body to be in a more anabolic state. Significant negative side effects accompany steroid abuse, such as liver damage as well as negative feedback, leading to a decline in the body’s own testosterone production, which can cause testicular atrophy and possible infertility.
Vitamins and Minerals
Adequate intake of vitamins and minerals is necessary. Bodybuilders almost universally take a multivitamin each day. Essential fatty acids (including omega-3s), which the body cannot synthesize, are also consumed. As with all supplements, it is preferable to get the vitamin and mineral requirement from whole foods, but not always convenient.
The third component to extraordinary muscle building is rest. Without quality rest and sleep, the body does not have an opportunity to recover and build. About eight hours of sleep a night is essential for the bodybuilder to be refreshed and ready for the next session. Additionally, many athletes find that a daytime nap further increases their body’s ability to direct resources toward repairing and building. Sleep is good.
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