Muscle Build - Muscle Build Is A Dietary Feed For Nutritional Recovery

The high levels of muscle growth and repair attained by the body builders require a very particular diet. In general, people who workout in a rigorous manner require calories ranging from 500 to 1000 calories above their maintenance level of food energy while attempting to increase lean body mass. A sub-maintenance level of food energy is combined with cardiovascular exercise in order to lose body fat. The ratios of food energy from carbohydrates, proteins, and fats mainly depend from person to person.

Bodybuilders usually split their food intake for the day into 5 to 7 meals of roughly equal nutritional content and also attempt to eat at regular intervals which would be between 2 and 3 hours. This is thought to allow greater availability of nutrients, and may also assist with the fat loss. This process is potentially a mechanism for increasing the basal metabolic rate when compared to less frequent meals that have the same amount of caloric sum, but this is disputed.

However, frequent feeding is an effective method of controlling the blood sugar levels, which in turn would have an effect on hunger, energy levels, and muscle growth. Having a large proportion of the diet come from carbohydrates gives the body enough energy to deal with the rigors of training as well as recovery. Bodybuilders require polysaccharides, which would release the energy more slowly than the simple sugars.

This is important as simple sugars tend to cause an insulin response, which places the body in such a state where it is likely to store additional food energy as fat rather than muscle, and which can waste energy that is supposed to be going towards muscle growth. However bodybuilders do ingest some form of simple sugars (often in form of pure glucose or maltodextrin) post-workout in order to replenish glycogen stores within the muscle.

It is recommended that bodybuilders receive 1 to 2 grams of protein for every pound per day of body weight (2 to 5 g/kg) so as to help the body recover and build. It is a widely debated topic, with many arguing that 1 gram of protein per pound of body weight is ideal while others recommend 1.5 or 2. There is a big debate concerning the best type of protein to take. Meat, fish, eggs and dairy foods are high in protein, as are some nuts, seeds, beans and also lentils.

Whey protein is the type of protein contained in the highest selling brand of protein supplement Designer Whey Protein and is preferred by many bodybuilders because it has a high biological value. It is believed that protein needs to be consumed quite frequently throughout the day. However, the most important times for bodybuilders to consume protein should be within 45 minutes of a workout and before going to sleep.

The goal for anyone wishing to increase muscle building and minimize the storage of excess calories as body fat is to eat as perfectly as possible so that the body is provided with a steady stream of nutrients, and so that the blood sugar levels also remain constant.

• Juliana Breckinridge
• 28/07/2009, 12:59 AM
• 0 Comments