Carbohydrates:
Carbohydrates are the primary source of natural energy for the human body. Insulin is produced by the body when the pancreas burn carbs and insulin is elementary for the body since it helps the body in getting the much needed energy. Insulin breaks carbs into suitable substitutes and stores them either as fat or in the muscles. The storage is dependent upon how one utilizes the energy derived from carbohydrates. Insulin also helps in grabbing proteins (amino acids) and helps in storing the amino acids inside the muscle cells. This not only helps in growth, but also helps in recovery of the fatigued muscles. Therefore, insulin plays a major role in muscle building and the production of insulin is directly triggered by ingestion of carbohydrates in the body.
Although carbohydrates are important for insulin production, yet a high carb diet may lead to excess insulin being produced, which in turn leads the body into storing every part of your diet as fat. More the insulin, more your body tends to get fatter. Lower insulin levels on the other hand might result in your body not being able to utilize the amino acids for proper growth. Thus, the right amount of carb intake is elementary for a proportionate body building.
Carbohydrates are broadly classified into two types- simple carbs and complex carbs. Complex carbs are relatively more difficult to break down and take time to be broken down thus, giving timed energy. Simple carbs give immediate energy as they are easier to break down. Normal meals should mainly consist of complex carbs but breakfast and post-workout meals should have an abundance of simple carbs. The reason is simple- when the body is depleted of energy (in the morning or post workout), it requires instant energy to rebuild its internal glycogen levels and therefore, you should always stick with simple carbs. Complex carbs should be thrown out proportionately during the meals in order to give your body a sustained and prolonged energy boost throughout the day.
Complex carbohydrates include starchy edible stuff like potatoes, rice, wheat flour etc. and some green vegetables. Simple carbohydrates consist of fruits like apples, bananas and orange. Mix and match the quantities to suit your body's needs and your workout timings.
Proteins:
Even if you are a beginner at bodybuilding, you would have definitely heard a lot about proteins and how they are the building blocks of the body. The fact remains that each and every tissue of the human body is made up of proteins and therefore, if you are looking to increase lean muscle mass- you ought to increase the protein intake in your day to day meals. Having said that, it is not as simple as it sounds. Proteins and carbs work in tandem. Carbs give the body the energy to convert protein into muscle while proteins help in the timing of carbs- thus providing all throughout the day. Besides, having proteins increases the metabolism of the body by up to 15% at a time and this is a very significant figure for those looking to burn fat and increase lean muscle mass.
The equation for protein consumption is simple. For every pound of your weight, you should consume 1 to 1.5 grams of protein. For instance, if you weight 200 pounds, you should consume about 175 grams of protein everyday. More than that might get converted into fat and lower protein levels will not give optimal results. Therefore, measuring and timing are the two most important aspects of maintaining a balanced protein diet. As a thumb rule, you should consume an equitable amount of carbs as well- this aids in protein synthesis.
Remember- carbs and proteins should always work in tandem rather than contradicting each others' effects on the human body. Eggs, chicken, turkey, fish and bacon are good examples of proteins. Mix and match with other meat types to get the required amount.
Fats:
This is where it gets tricky. The main purpose of a bodybuilding diet is to increase muscle. Some people have a notion that the best way of doing it is by reducing the fat intake- and this notion, our dear readers, it dangerously convoluted!
Fats aid in hormonal reactions, they help in keeping the joint lubricated and their absence makes the body look out for fats. This will results in all of the food you consume to be accumulated as fat, which would hamper testosterone production in the body- thereby hampering the whole process of muscle building. You might end up loosing weight and this will be counter productive to your over all bodybuilding regimen. Therefore, in order to have a balanced metabolism running, you should always look towards including healthy fats in your diet. Fats are broadly classified into three types- saturated, monosaturated and polysaturated.
Saturated fats are the primary culprits behind heart related diseases, including high cholesterol levels and heart attacks. Saturated fats are found mostly in red meat and hydrogenated vegetable oils- mainly constituting packaged food. If there is something you really need to avoid when it comes to fats- its saturated fats.
Polysaturated fats have no effect on body cholesterol levels and are therefore the better of the three types of fats. These are mostly found in vegetable oils that do no get hydrogenated to saturated fats. Common examples include sunflower, soybean and cottonseed oil.
The best of the three fat varieties is monosaturated fats. These fats help in increasing the levels of �good� cholesterol in the human body. These might have antioxidant properties as well- something that really aids in establishing a healthy metabolic rate. When combined with protein shakes and carbohydrates (like wheat bread) monosaturated fats can really give your cardiovascular system a positive boost up. Some common sources of monosaturated fats include fish, flaxseed oil, olive oil and peanut butter.
Carbohydrates are the primary source of natural energy for the human body. Insulin is produced by the body when the pancreas burn carbs and insulin is elementary for the body since it helps the body in getting the much needed energy. Insulin breaks carbs into suitable substitutes and stores them either as fat or in the muscles. The storage is dependent upon how one utilizes the energy derived from carbohydrates. Insulin also helps in grabbing proteins (amino acids) and helps in storing the amino acids inside the muscle cells. This not only helps in growth, but also helps in recovery of the fatigued muscles. Therefore, insulin plays a major role in muscle building and the production of insulin is directly triggered by ingestion of carbohydrates in the body.
Although carbohydrates are important for insulin production, yet a high carb diet may lead to excess insulin being produced, which in turn leads the body into storing every part of your diet as fat. More the insulin, more your body tends to get fatter. Lower insulin levels on the other hand might result in your body not being able to utilize the amino acids for proper growth. Thus, the right amount of carb intake is elementary for a proportionate body building.
Carbohydrates are broadly classified into two types- simple carbs and complex carbs. Complex carbs are relatively more difficult to break down and take time to be broken down thus, giving timed energy. Simple carbs give immediate energy as they are easier to break down. Normal meals should mainly consist of complex carbs but breakfast and post-workout meals should have an abundance of simple carbs. The reason is simple- when the body is depleted of energy (in the morning or post workout), it requires instant energy to rebuild its internal glycogen levels and therefore, you should always stick with simple carbs. Complex carbs should be thrown out proportionately during the meals in order to give your body a sustained and prolonged energy boost throughout the day.
Complex carbohydrates include starchy edible stuff like potatoes, rice, wheat flour etc. and some green vegetables. Simple carbohydrates consist of fruits like apples, bananas and orange. Mix and match the quantities to suit your body's needs and your workout timings.
Proteins:
Even if you are a beginner at bodybuilding, you would have definitely heard a lot about proteins and how they are the building blocks of the body. The fact remains that each and every tissue of the human body is made up of proteins and therefore, if you are looking to increase lean muscle mass- you ought to increase the protein intake in your day to day meals. Having said that, it is not as simple as it sounds. Proteins and carbs work in tandem. Carbs give the body the energy to convert protein into muscle while proteins help in the timing of carbs- thus providing all throughout the day. Besides, having proteins increases the metabolism of the body by up to 15% at a time and this is a very significant figure for those looking to burn fat and increase lean muscle mass.
The equation for protein consumption is simple. For every pound of your weight, you should consume 1 to 1.5 grams of protein. For instance, if you weight 200 pounds, you should consume about 175 grams of protein everyday. More than that might get converted into fat and lower protein levels will not give optimal results. Therefore, measuring and timing are the two most important aspects of maintaining a balanced protein diet. As a thumb rule, you should consume an equitable amount of carbs as well- this aids in protein synthesis.
Remember- carbs and proteins should always work in tandem rather than contradicting each others' effects on the human body. Eggs, chicken, turkey, fish and bacon are good examples of proteins. Mix and match with other meat types to get the required amount.
Fats:
This is where it gets tricky. The main purpose of a bodybuilding diet is to increase muscle. Some people have a notion that the best way of doing it is by reducing the fat intake- and this notion, our dear readers, it dangerously convoluted!
Fats aid in hormonal reactions, they help in keeping the joint lubricated and their absence makes the body look out for fats. This will results in all of the food you consume to be accumulated as fat, which would hamper testosterone production in the body- thereby hampering the whole process of muscle building. You might end up loosing weight and this will be counter productive to your over all bodybuilding regimen. Therefore, in order to have a balanced metabolism running, you should always look towards including healthy fats in your diet. Fats are broadly classified into three types- saturated, monosaturated and polysaturated.
Saturated fats are the primary culprits behind heart related diseases, including high cholesterol levels and heart attacks. Saturated fats are found mostly in red meat and hydrogenated vegetable oils- mainly constituting packaged food. If there is something you really need to avoid when it comes to fats- its saturated fats.
Polysaturated fats have no effect on body cholesterol levels and are therefore the better of the three types of fats. These are mostly found in vegetable oils that do no get hydrogenated to saturated fats. Common examples include sunflower, soybean and cottonseed oil.
The best of the three fat varieties is monosaturated fats. These fats help in increasing the levels of �good� cholesterol in the human body. These might have antioxidant properties as well- something that really aids in establishing a healthy metabolic rate. When combined with protein shakes and carbohydrates (like wheat bread) monosaturated fats can really give your cardiovascular system a positive boost up. Some common sources of monosaturated fats include fish, flaxseed oil, olive oil and peanut butter.
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