|Nutrition for Muscle Gain - PART II
BodybuildingPro.com Articles Database Articles by Writer Articles Written by Matt Canning Nutrition for Muscle Gain - PART II
Focus on Nutrition to Maximize Your Bodybuilding Gain - PART II
Click HERE for Part I.
As was mentioned in Part I, nutrition is the most important factor a bodybuilder should consider. Yes, that's right - even more important than training. Look at it like this - nutrition will help you gain the muscle, but training will tell your body where to put it. Include a balanced bodybuilding workout program along with good nutrition and you'll be able to sculpt the body you want over time. Below are some more tips to help you achieve your bodybuilding goals - starting in the kitchen.
Tip 1 - Eat Plenty of Fiber.
Including fiber is important for any healthy diet, especially the bodybuilding kind which contain foods high in protein. These types of food are low in fiber, and in order to give your digestive system a break, you should intake plenty of fiber. This is good for long term health and will also slow down the digestion of protein, which in turn will allow your body more time to absorb amino acids for muscle building. You should try to consume 25-35 grams of fiber each day. As always, try to rely on supplements as little as possible and get most of your fiber from whole foods. If you are well below the minium as it is now, gradually increase your daily fiber intake until you reach your 25-35 gram goal. This will give your enzyme and digestive system a chance to adjust to your new fiber intake, rather than being uncomfortable during that time. You should aim for 5-10 servings of fruits and vegetables daily. Choose whole grain breads over processed breads. This is better for both fiber intake and for overall health, since the bleaching process which white breads need to go through are not good for health. Consume whole grain oatmeal and try to select protein products which contain adequate fiber (at least two grams per serving).
Tip 2 - Take a Multivitamin.
For the human body to perform at its maximum potential, it must be fed a vast and complex array of vital nutrients. Becoming deficient in just one of these essential vitamins or minerals breaks down the metabolic pathway that produces optimum efficiency and performance declines. Bodybuilders and strength athletes are different, multi-vitamins are essential!
Bodybuilders require more nutrients than their non training counterparts because of the additional demands of exercise and the desire to gain muscle mass. Bodybuilders also eat a diet suited to their bodybuilding goals and as a result, they may create deficiencies in certain vitamins & minerals. What can you do to overcome this? You can supplement with a multivitamin. Consult with your pharmacist and discuss with him or her your daily diet. Ask about various multivitamins and which will work best for you. You should follow the instructions on the package and this generally means taking your multivitamin with whole foods.
Tip 3 - Rest Properly.
Rest is another, often neglected aspect of bodybuiding. Try to keep something in mind: training tears down your muscles, and the growth itself occurs afterward, while you are recovering between one workout and the next. overtraining is one of the most damaging things you can get yourself into, and you will want to avoid it as much as possible. So you should strive to get plenty of sleep - eight hours a night and if you can afford a short nap during the day, take one. Also, make sure you give each muscle at least 72 hours rest before training it again. For example, if you train your biceps on Monday, you should wait until at least Thursday before training them again.
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Tip 4 - Include a Cheat Day in Your Diet.
I know this may sound a bit odd - but you should strive to give yourself a break from your diet one day a week. During that day - eat basically anything! Pizza, hamburgers, ice cream, or anything else. If you are consistent and focus on your diet six out of seven days a week, one day will not significantly hamper your progress, and you will keep your sanity too. As a result, you will be more likely to stay on your diet for an extended period of time. If you don't offer yourself a break from your diet every now and then, you may find it increasingly difficult to stay on your diet without cheating on it even more. Bodybuilding is meant to achieve a strong body and a strong mind - so stay mentally fit and include a cheat day once a week in your diet. It might be the best way to stay focussed for an extended period of time.
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Tip 5 - Avoid Overdoing it.
The easiest thing to do in bodybuilding is to rush into it - but you have no reason to. Take it slowly and you'll probably make faster gains than if you try to eat everything in sight and work out as often as possible. A good amount of muscle mass to gain naturall for beginners would be two pounds per month. That's half a pound each week - doesn't sound like much, but just think of where that will get you in a year - 25 pounds of muscle, bigger and stronger. So be patient, put the required effort into your training and diet and don't overwhelm yourself with doing too much. This way, that feeling of being overwhelmed won't lead you to quit altogether. Be patient, and you will see your gains come on slowly - before you know it, you'll totally redefine your body.
That's it for now. Good look with your training and diet, and as always e-mail me if you have any questions.
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