5 grams per pound of bodyweight per day for example - is ample for repair and recovery purposes. Over the years a debate has raged regarding exactly how much protein a hard training strength/bodybuilding athlete should consume. Muscles need a steady supply of protein at all times to allow for the synthesising of new muscle tissue. They accommodate to the imposed stress only though the replacement of protein levels (18). And with the right amount of protein, combined with a sufficient training stimulus, as outlined in this feature, the muscles should compensate by becoming larger and stronger in preparation for future workouts. This micro-trauma, essentially the destruction of muscle-tissue, requires sufficient protein to rebuild the muscle to greater levels. These amino acids are of vital importance when one is training intensely with weights as this practice actually results in micro-trauma to the muscle tissue being trained (small tears in the muscle that must be repaired). High biological value refers to the complete proteins that supply an abundance of muscle-building essential amino acids. The body can manufacture the non-essential variety, whereas the essential type must be obtained through a proper, balanced diet.įood sources low in the essential amino acids, therefore, are a poor choice for those who wish to build muscle: this includes those reading this feature The diet given in this guide is highest in proteins with a high biological value (HBV). Of the 20 amino acids found in proteins (amino acids as the structural units of protein determine the quality of a particular protein source), 10 of these are essential and ten are non-essential. In fact, insufficient protein will actually result in muscle wasting, as exemplified by marathon runners, athletes who typically eat very little protein and train for many hours at a time. Without an adequate supply of protein, no additional muscle growth will result from your training efforts - period (17). ProteinĬonsidered the key bodybuilding nutrient, protein, which is comprised of 20 amino acids and supplies four calories per gram, is responsible for building the muscles, along with every cell in our bodies (it forms the basis of our body's 100 or so trillion cells). The macronutrients will form the basis of your diet, as they provide the raw materials needed to power through your workouts and grow (15, 16). Key Nutrients Needed To Achieve Your Best Shape, And What To Avoid A description of the macronutrients follows. Vitamins and minerals, the micronutrients, are also important as they provide the key elements needed for proper metabolic functioning - they support the assimilation of the three macronutrients and are themselves found to varying degrees in proteins, fats and carbohydrates. When we talk nutrients as they relate to health, fitness and bodybuilding, generally we refer to the big three: protein, carbohydrates and fats, the macronutrients. Just the other day I heard someone ask, "How many grams of protein are there in a banana?" With that question in mind we will now turn out attention to the nutritional basics.
So just what are proteins, fats and carbohydrates? Most of us know what these are, but a surprising number of people have no idea. It contains the perfect ratio of proteins, fats and carbohydrates to give you unprecedented gains. The one week diet plan included in this guide can be sued over the entire 12-week training cycle provided to support fat loss and gains in lean body mass. Not a good idea as the body will need to adjust to a different way of eating and even if it does adjust the athletes will need to resume their diet once again and this will be much harder if they deviate for two days. Or they might have two cheat days a week (where anything goes). Many bodybuilders will eat high carbohydrates one week, low carbohydrates the next. Variety is important but it is worth sticking to a particular diet rather than staggering your approach if long lasting results are to be realized. The key to eating smart for athletic purposes is to be consistent. Often bodybuilders will find they are eating insufficiently for muscle growth, or they will be eating too much of the wrong kinds of nutrients. The number one reason people usually fail to progress in their training efforts is a lack of nutritional knowledge.
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