| All athletes need to consume
high-quality protein several times a day for effective recovery and adequate repair of
damaged muscle tissue. |
| Athletes whose muscles rely
substantially on the immediate or glycolytic energy systems should keep their fat intake
to a minimum because fat is not an efficient energy source for their intensive training,
which is almost exclusively anaerobic in nature. Since the fat calories consumed by these
athletes are not generally used for energy, they are stored as body fat. |
| All athletes should consume a
carefully measured amount of high-quality carbohydrates several times a day to ensure an
adequate supply of energy. |
| The carbohydrates in all preworkout
meals should consist of foods with low glycemic indexes to ensure that training intensity
does not wane and that muscle tissue is not cannibalized for energy. (click here for glycemic
chart). |
The aim of your nutrition program is to make your
body healthy enough to accomplish recovery and tissue repair speedily and efficiently -
without adding body fat. As a bodybuilder, you must also remain in positive calorie
balance - that is, for your muscles to grow, you must eat more than your body needs. These
aims alone make diet as critical as training for bodybuilders. You must eat just the right
amount of food. Eat the wrong foods or the wrong amounts just a few times too often and
you will sabotage your fitness efforts. Even more important, do not be in a hurry. It
takes years to become a great bodybuilder. Rush the nutrition and training processes and
you will become big - but big and fat instead of big and cut!
 |
- Nutrition for Bodybuilders
|
- Bodybuilders are power athletes.
Their primary energy sources are the immediate energy systems. Therefore, as a
bodybuilder, you need to plan your nutritional intake, from both
food and supplement sources, to support the immediate systems. In addition, since your
energy expenditure changes in the off-season, you need to adjust your caloric intake and
macronutrient ratio to match. Following are dietary guidelines for bodybuilders to help
you in planning your nutrition program.
-
|
- Dietary Guidelines
|
- The following charts illustrate how
you should divide up your caloric intake to match the energy demands of bodybuilding
during the pre-season, season, and off-season. They show the target percentages of fat,
protein, and carbohydrates that your five to six meals should supply each day.
Target
macronutrient ratio for the pre-season and season
| Protein 30% |
Fat 15% |
Carbs 55% |
Target macronutrient ratio
for the off-season
| Protein 25% |
Fat 20% |
Carbs 55% |
Note that fat has about 9 calories per gram, while
protein and carbohydrates have only 4 calories per gram. Therefore, during the season, if
you needed to consume a total of 2,500 calories per day, you would aim for 375 calories
(15 percent of your total daily calories) from fat, 750 calories (30 percent of your total
daily calories) from protein, and the remaining 1,375 calories (55 percent of your total
daily calories) from carbohydrates. Some other important considerations for bodybuilders
are:
|
|
Product Recommendations |
|
- Each tablet contains 10 mg of pure
pharmaceutical grade Vanadyl Sulphate. Human and animal studies indicate vanadium (the
active component in VS-10) can potentially help stabilize blood sugar levels and may help
the efficiency of glycogen storage in the liver and muscle tissue
- On Sale Now
 
|
 |
Liquid. 1 Tablespoon
contains 8600 mg Omega 3 as Alpha-Linolenic Acid, 2700 mg, Omega 6 as Linoleic Acid, 2400
mg Omega 9 as Oleic Acid.
  |
- Arginnine & Ornithine
- 100 Cap.
- On Sale Now
|
- Each capsule contains 750 mg.
Arginine/Ornithine helps stimulates the release of growth hormone, which is necessary for
the proper functioning of burning fat and putting on muscle. L-Ornithine is twice as
potent as L-Arginine.
|
|
 |
No cramping! No Bloating! No Diarrhea!
Guaranteed!
 |
-
|
- 4.5 gms. of pure pharmaceutical grade
L-Glutamine per teaspoon. 500 gm
- On Sale now
|
|
