Nutrition for Bodybuilders- Part 1

Without proper nutrition you will never achieve success as a bodybuilder. If you aren't aware of the crucial role that proper diet plays in developing your physique then this article will help outline everything you need to know about nutrition building muscle mass and then some. In part 1 of this series I will discuss the first 5 most general areas regarding nutrition that you need to be aware of.

The first 5 tenents of proper nutrition and building lean muscle mass to be discussed in this article include protein, carbohydrates, fats, eating more frequently and pretraining meals.

1. Protein: Never underestimate the importance of protein in your diet. If you had to choose one macronutrient to focus on in your nutrition plan it should be protein. The common rule of thumb is to consume 1 gram of protein per pound of bodyweight on a daily basis. If you find that recovering from a workout or adding size is becoming a struggle or you are not achieving the results that you want you can try to up your protein intake to 1.5 grams per pound of bodyweight.

2. Carbohydrates: Carbohydrates offer a double whammy in helping you build lean muscle mass. If you want to maximize growth you need to have an adequate carbohydrate supply. When digested carbs will convert into glucose which can be used as immediate fuel or a source of energy during your workouts. When the body has surplus stores of glucose it will be used as muscle glycogen which is stored energy that can influence how fast your body will recover from a workout. It will also increase your body's endurance for exercise. Carbohydrates can also influence muscular growth because they help boost insulin levels. Insulin in turn helps move amino acids into the muscles which can ultimately enhance growth.

3. Fats: A common mistake that newbie bodybuilders make is to avoid fats. Fats aren't necessarily bad! The high-quality fats, mono and polyunsaturated fats, can play a noteworthy role when trying to achieve greater muscle mass. Fat will work within the body to help decrease the burning of both glucose and amino acids. The more slowly your body burns glucose or amino acids the more readily available these components are in assisting muscular growth. Restricting the fat in your diet can also limit how much testerone your body produceswhich will limit your ability to achieve greater muscle mass.

4. Meal Frequency: Six vs. Three meals a day. Eating frequently throughout the day is the way to go to achieve your goals. The idea behind this is to supply your system with nonstop distribution of nutrients to promote continuous muscle healing and growth. If you tend to eat fewer and larger meals then your system will respond with bloating, poor absorption of nutrients and increased fat storage. Plan your meals and in between snacks so you are consuming some nutrients every 2 to 3 hours.

5. Pretraining Meals: Never eat a huge meal before your workouts. A preworkout meal should be well-proportioned with the right combination of macronutrients. Eating a well-balanced preworkout meal can help raise your level of insulin which will help decrease the amount of tissue destruction that goes along with aggressive training. Elevated insulin levels with an acceptable supply of amino acids can minimize the affects of muscle fiber breakdown during your workouts.