Sample Menu Ideas for Bodybuilding Nutrition
Bodybuilding is a common activity for both men and women who wish to increase their muscular physique. The physical exercise derived from bodybuilding can be used for weight lifting, building body mass, or simply for toning the muscles. Bodybuilding incorporates many diverse training regimens, often targeting different groups of muscles at different times during the workout. This allows bodybuilders to alternate between smaller muscles groups to create the illusion of mass, as well as allowing them to vary the intensity of their workouts. Some bodybuilders also perform specialized exercises in between bodybuilding sessions to further challenge the muscles.
Bodybuilding is basically the application of progressive resistance training to manipulate and increase one’s muscles for aesthetic purposes only. Like other sports, bodybuilding requires a dietary supplement to assist in supporting muscle growth and recovery. Unlike other sports, however, bodybuilding nutrition is much more important than simply which food is eaten. It is different from other sports like powerlifting in that it emphasizes actual physical appearance rather than strength.
To build muscle quickly, a bodybuilder will frequently engage in a regimen of high protein intakes, heavy amounts of rest, and an elevated level of stress on the joints. This causes the body to use energy reserves to support growth. The human body uses protein as its primary fuel source. Bodybuilders, just like athletes, are interested in improving their muscle mass and gaining strength. A competitive bodybuilder will focus on increasing muscle mass, primarily through weight training and the accumulation of muscle size through genetics, diet, and steroids. For these competitive bodybuilders, diet supplements are very important to support peak performance.
A bodybuilder who wants to compete in the professional ranks will often supplement his diet with synthetic hormones (such as testosterone and steroids) in order to increase muscle mass and decrease body fat. While these substances are legal and relatively safe, they can still be dangerous to the body if used improperly or in large quantities. In fact, when dealing with such a serious issue as bodybuilding nutrition, ignorance can be just as dangerous as failure to recognize the symptoms of the problem.
One nutrient commonly included in a bodybuilding diet is protein, and there are several different foods that play key roles in meeting this need. The ideal snack for a bodybuilder would be a high-protein, low-sugar, high-fiber snack that features foods from each food group. Many athletes enjoy potato chips or bagels, but these snack foods are not as healthy as, say, a bagel made with whole-wheat flour. Bagels are especially high in fiber, but lean meats and eggs are even healthier. Brown rice is a great alternative to pasta, as long as it is not processed.
Other healthy foods for a diet include lean meats and fish, eggs, and a protein shake (or two). Don’t forget your veggies! Lean meats and fish are packed with protein and the healthiest fats, while beans provide plenty of fiber without packing on unwanted calories. A protein shake is a great bet, too, as long as it is not high in sugar. It’s good for your health if you can stay away from sugary, artificial sweeteners as well.
After a while, you may want to add other foods to your diet to round out your nutrition needs and create a more complete diet. For example, a good strategy for bulking up is to mix up your workouts by switching things up and focusing on different muscles. For instance, if you are working on your chest muscles, you might consider adding some push-ups to your daily routine. Likewise, if you are working your abdominal muscles, you could focus on lower ab exercises. Remember, the goal of bodybuilding nutrition is to get you to your desired body size, so you don’t have to cut back on foods to bulk up. As long as you are eating the proper foods, you should notice results in no time.
There are many foods that you can eat when you are building your muscles. The only thing limiting you is your imagination. If you can’t find the time or the money to cook yourself a special diet, look for ready-made products at your local health food store or online. You can use a sample menu to figure out what foods work best for your goals, and then make your meals from scratch. Whichever method you choose, remember that nutrition is key to building the body you want.