Nutrition if by far the foremost essential element and is perceptively responsible for either victory or failure in training for most fitness course and body building. Only thing you need is proper guidance and basic understanding of the relationship between nutrition, recovery and performance. This article will serve you in getting basic understanding about the nutrition for body building.
Following are the important nutrition for body building.
a) Daily Calorie Intake: Today calorie intake is as inevitable as Carbohydrates, proteins and Fats. You requirement of daily calorie need can be calculated with the given formula, if you want to maintain your current mass, multiply your body mass with 15. And for those who want to gain weight deliberately, multiply body weight with 18. This is the easy way for daily calorie intake and very effective as well.
b) Protein: Protein is fundamental for the development and repair of tissues of muscle. Protein includes amino acids which helps in building covers for all cells in the body. Protein is indispensable for your hair, immune system, organs, nails and every other part of the human body without which your body would not survive. Those who are working outside require enough protein to the adequate level for day to day tasks along with improvement from your daily exercises. Average intake of protein daily must be 1 to 1.5 grams per pound of body mass. This is very effective and extremely safe amount.
c) Carbohydrates: It is the required energy source for human body. There are simple carbohydrates and complex carbohydrates. Complex carbohydrates are wrecked down gradually and extract a gentle blood sugar response. Simple carbohydrates are recommended for the first 2 hours subsequent to your daily exercise. Simple carbohydrates extract a speedy ascend and descend in sugar levels in your blood. It has been proved that there should be majority of complex carbohydrates than any other carbohydrates in your nutrition.
d) Fats: Fats is automatically supplied to your body through your daily diet. Fundamental fatty acids play a vital role in recovery, growth and day to day workouts. It has been recommended that your daily calorie intake include about 10 to 15 percent fat. If it is found as low as 10 percent than the use of flaxseed oil or olive oil is recommended.
There are certain limitations which should not be ignored, let us discuss about 10 incorrect moves of body building nutrition and some side effects regarding the intake of daily nutrients. Growing of muscle is the sole target of body building and excess body fat is the sole enemy for body builder. So you dont have to eat too much, eat too little, insufficient protein intake, failing to cook yourself, not maintaining a nutrition log, too much sugar and fat, not drinking adequate water, lacking positive nitrogen balance, lacking food balance in meals and ignoring supplementation. Thus these are some points which affects immensely even if you are maintaining your nutrition level.