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Tidbit #2
Protein
Literally,
protein is the essential building block of muscle. Without this, you cannot and will not grow, even if you
are on a boatload of drugs! As a matter of fact, without sufficient protein you will lose muscle. Strive for a bare minimum of 1 gram of protein per pound
of bodyweight each and every day. Most bodybuilders keep protein intake at 2 grams per pound or more. All protein has roughly
4 calories per gram. Remember that the body will use protein as a source of energy instead of using it to build muscle if
you aren't getting sufficient calories from carbohydrates and dietary fats. This will rob your muscles of this essential building
block, so you must take in sufficient quality carbs and fats as well, but more on that later.
Tidbit#3
Carbohydrates
The body's preferred
source of energy. Carbohydrates also provide your brain with energy, which is why you will be somewhat "out of it" when you
first start a low carb diet. Most bodybuilders will strive to get 2-3 grams of carbs per pound of bodyweight when bulking.
(i.e. A 200lb. bodybuilder would strive for 400-600 grams per day). All carbohydrates have roughly 4 calories per gram. In
my opinion, it's very important to eat some carbs before training to provide you with energy that you will need.
Too many calories
from carbohydrates at one time will be stored as fat. Carbohydrates that are digested fast (called sugars, simple carbs, or
simple sugars) will be more likely to be stored as fat because the body doesn't get enough time to burn the calories. Foods
that include simple carbs and sugars are fruits, fruit juice, sweets and junk food containing sugar (including candy, cookies,
cakes, soda, etc.) Obviously, you will want to limit the amount of simple carbs that you take in. The only time it is advantageous
to take in simple carbs is immediately after training, when your body's glycogen stores are low. Taking in simple sugars at
this time will allow your body to replenish glycogen stores more quickly (in short, this means faster recovery, which translates
to quicker growth).
Carbohydrates that are digested
by the body more slowly (referred to as complex carbohydrates) are less likely to be stored as fat and tend to be high in
dietary fiber. These are the bodybuilder's preferred source of carbohydrates.
Tidbit #4
Fats
Some dietary fats
are good for your fitness goals and other dietary fats are very bad for your fitness and your health. Fats, like carbohydrates
can either be burnt as energy or stored as bodyfat. Fats generally burn faster than carbs, therefore they are more readily
stored as bodyfat. Dietary fats have roughly 9 calories per gram, as opposed to 4 calories per gram for protein and carbs.
Along with being used as energy, healthy fats provide a host of other benefits, including maintaining overall health and even
making your skin and hair look better. Unhealthy fats (saturated fats) can do just the opposite, especially to your skin.
Sources of "good"
or "healthy" fats include but are not limited to:
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Fish Oil (basically fats found in fish)
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Nuts (good source of protein and healthy
fats)
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Olive Oil
·
Flaxseed Oil - can be found in most nutrition
stores like GNC
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Essential Fatty Acids (EFAs) - also can
be found nutrition stores
Sources of "bad fats"
include, but are not limited to:
·
Anything that it deep fried (french fries,
fried chicken)
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Fat from animal sources, such as the saturated
fats found in beef and pork and the saturated fat found in milk.
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