Nutrition

someone asked me abt nutrition for bbding so ill put up some things i know

abt nutrition.

1. calories - first of all, if u want to put on mass, u gotta get enough calories

everyday. no matter how much protein u eat,

if u dont get enough calories overall, ur body wont use the protein to build muscle but just

1 gram of fat= 9 calories,  1g of carb= 4calories, 1g of protein = 4 calories

2. protein - protein is basically the building blocks for ur muscles. no protein, no muscle.

try to get at least 1 gram of protein per body weight in pounds everyday

so if u weigh 180 pounds, and eat 6 times a day, its 180/6= 30 grams

of protein per meal.

* one important thing to remember is that not all protein are equal. for example,

the protein from milk and the protein from fish are different in which they

are made of different amino acids (protein are long chains of amino acids.

protein breaks down into amino acids in our body) and how long it take to digest

etc.

also, protein from veggies, beans or rice lack some amino acids (they arent complete) as

protein from meat or milk. thats why its important to get good quality (complete)

protein.

good sources of protein would be beef, chicken, fish, eggs, milk, cheese etc

3. meal frequency - if ur trying to build muscle, u need to eat 5~7 times a day.
try to eat every 3 hrs. if uve been eating 3~4 times a day, slowly add more meals.

the reason for this, is so that u can give ur body what it needs when it needs it.

also, our body can use the protein and food more efficiently when we eat

small meals frequently rather than large meals infrequently.


4. carbs and fat - carbohydrates and fat is also important in building muscle

they arent the building blocks for muscle, but they are responsible for providing

energy which is very important for working out.carbs basically turn into energy

(glycogen) and gets saved in ur body and gives u energy when u need it. fat

also gives u energy and is also responsible for producing good

hormones u need in order to build muscle. good sources of carbohydrates

would be whole grain or whole wheat bread, brown rice, barly,

oatmeal, pasta, sweet potato, fruit, etc.

good sources of fat would be fish oil, olive oil, sunflowerseed oil, flaxseed oil,

peanut butter, almond, etc.

5. vitamins and minerals - this is an area many ppl neglect. vitamins and minerals

are in a way as important as protein and carbs. they fight free radicals,

supports our immune system, helps our body use the food we eat, helps our muscles

contract, and does many other things. its important to get enough vitamins and minerals

from food and also suppliments. try to eat veggies (esp broccoli) and fruits at least three

times a day, and if your working out more than 3 times a week, get some kind

of multivitamin that has 100% daily value for most of the vitamins and minerals.

take one multi w/ breakfast, and one either after workout or w/ dinner.

6. water - even if u dont workout, u need water. if u do workout ull need alot more water.

throughout the day try to drink at least a gallon of water. while working out u should drink

about a liter of water and also after workout u should be getting another liter of water

whether from ur postworkout shake or whatever.