Developing A Bodybuilding Nutrition Plan

While others worry about losing weight, there are some who aim for a bigger body – that with lean muscles of course! Men with skinny figures want to gain weight and build muscles. Most of them achieve this by undergoing a weight training program, supported by a body building nutrition plan. There are also women who want to gain weight and add more shape to their slim figures.

A good body building nutrition plan will focus on the schedule of meals, and the kind of foods that are taken. The most basic and important point is to eat small portions frequently throughout the day, preferably every four hours. It is because when one eats frequently in small portions, the body burns more fat, and build on lean muscles. But when the body gets hungry, usually after four hours of no food intake, the body starts to process and “eat up” the lean muscles, and store fat for energy. This is why even for weight loss programs, it is not advisable to starve one’s self.

The next aspect of a body building nutrition program is the nutrients one need, that should be present in all meals throughout the day. The foundation nutrients are carbohydrates, protein and fat. Carbohydrates for energy, protein for muscle repair and growth, and fat for hormonal functions, metabolism and healthy joints. These should all be present in the diet, in these proportions: 40% carbohydrates, 40% protein, and 20% fat. It should be noted that if there is too much carbohydrates, the excess will be stored as body fat, plus one’s energy level will rise, then drop faster. If only protein is taken in, one will not have enough body energy, and protein will not be efficiently absorbed by the body without the presence of carbohydrates. It should also be noted that protein not only builds the muscles, but also make up the hair, nails and skin.

The best sources of carbohydrates include complex carbohydrate foods such as oatmeals, sweet potatoes, pasta, corn, rice, peas, green vegetables such as lettuce, broccoli and cauliflower. Other carbohydrate sources are fruits such as apples, bananas, oranges, pineapples and pears.

Fats are also very important for the proper function of the body. Some think only of fat being linked to bad cholesterol, but this is not the case. Fats help in the production of hormones. Limited fat intake will force the body to store more fats for the body’s daily needs, leading to unwanted body fats in the abdomen and other areas. Depriving the body of fatty foods will actually be more harmful. However, fats have different kinds, and only those that do good for the body should be taken. Polysaturated fats should be avoided, as these are the kind that is associated with high cholesterol. The healthy fats are monosaturated fats, such as fish oils, virgin olive oil and canola oil.

A body building nutrition guide should indicate the serving sized for each food item that would give the best amount of nutrition that is needed by the body. It will also depend on one’s body type, size, and daily activities.