Natural Bodybuilding: Eat your way to a great body
Natural bodybuilding can get you the body you want. Start your bodybuilding program with what to eat to get a great body.
Published on: Mar 3, 2016
Transcripts - Natural Bodybuilding: Eat your way to a great body
EAT YOUR WAY TO A GREAT
BODY – CARBS
When you decide you want to undertake a bodybuilding program, the foods you
eat can make a huge difference in the effectiveness of your program. Many
people don’t pay enough attention to the types of food they eat. But food is very
important in a bodybuilding program.
Food supplies us with calories.
Calories are small bits of energy that your body uses to perform work. Counting
calories isn’t as important as knowing what calories will be the best ones to
consume for the maximum effect on your workout.
To have enough energy to perform your workout, you’ll need a lot of different
nutrients. One of the most important would be carbohydrates.
Carbohydrates are the body’s main source of glucose. Glucose is a simple carb
that is stored in your muscles and liver as glycogen. Glycogen is the principal
form of energy that is stored in muscles. When your muscles are filled with
glycogen, they both look and feel full.
Glucose also provides energy for your brain and making blood in your body.
Glucose can be made from protein, but that requires the breakdown of body
protein from muscle. If you’re not eating enough carbohydrates, your body will
start breaking down muscle tissue for glucose.
Carbohydrates should be the bulk of your daily caloric intake when you are
starting a bodybuilding program. Focus on unprocessed complex carbs like
sweet potatoes, potatoes, whole grain breads, oatmeal, and brown rice.
For men, the amount of carbs that should be taken in by multiplying their body
weight by three. That number will be the amount of grams that should be
consumed daily. Women multiply their body weight by two to get their carb gram
For example, a 200 pound man should consume 600 grams of carbs per day
and a 125 pound woman would eat 250 carb grams daily.
Along with carbs, you must consume enough fiber in your diet. Eating fiber
makes muscle tissue more responsive to anabolism by improving sugar and
amino acid uptake, and aiding in muscle glycogen formation and growth. Beans
and oatmeal are two excellent sources of fiber.
Divide your carb meals into six servings throughout the day. This approach
stimulates a steady release of insulin to create an anabolic, or muscle building,
state. If you eat too many carbs in one sitting, the net effect is that fatstoring
enzymes kick into high gear and you lose than lean and hard look.
Eat some simple carbs after your workout and eat more of them. Honey, sugar
and refined foods such as white bread and white rice – typical simple carbs –
are digested quickly and easily. The resulting insulin spike is a double edged
sword, however. After training, it can prevent muscle catabolism while
promoting anabolism. If you have not been working out, the intake of simple
carbs can stimulate fat storage.
A high carb intake at your post training meal will have less chance of being
stored as fat, as carbs must replenish depleted glycogen levels before they gain
the ability to stimulate fat storage. Eat about 25% of your daily carbs at this
Breakfast is definitely the most important meal of the day, and besides your
postworkout meal, it is also the best time to load up on carbs. Blood sugar and
muscle glycogen levels are low from your overnight fast. Your body must
replenish these levels before stimulating the fat storing machinery in the body.
As your day wears on, your carb intake should decrease. Your energy
requirements will also decrease at this time, so your body won’t need as much.
If you eat carbs late in the day, your body will store them as fat and increase
weight gain instead of muscle mass.
If you are needing to lose some fat along with building your muscles, you will
want to rotate your carb intake. Bodybuilders who rotate their carb intake tend to
lose more fat than bodybuilders who maintain a steady flow of carbs while
For example, instead of eating 600g of carbs every day (the typical daily total for
a 200 pound bodybuilder), try varying the volume of intake. Eat 50% fewer carbs
(300g) for two days, then the standard 600g for the next two days, then 50%
more (900g) for the next two days.
The total carb intake is the same, but this schedule works because it lowers
muscle glycogen in the first stage (promoting fat loss), and then increases
insulin levels (ensuring no loss of muscle) on the final two days. Carb rotation
gives you the best of both worlds: decreased fat with no loss of muscle.
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