5 Bodybuilding Nutrition Secrets Every Athlete Absolutely Needs to Know

Contents

1 1. Proteins Have Different Biological Value (BV)
2 2. The Right Fats are Essential for Building Stamina and Endurance
3 3. Adequate Hydration is Necessary for Building Muscle Mass
4 4. Low-Glycemic Carbs are Needed as Pre-Training Snacks
5 5. Water-Soluble Vitamins Help Your Body Process Food

Meat body building Diet

As a dedicated bodybuilder, you probably receive a detailed diet plan from your fitness trainer and dietician. And, this plan likely comprises of complete bodybuilding nutrition including micronutrients and macronutrients. If you have been looking to boost your workouts with artificial supplements, know that it is preferable to get the optimum fuel you need from natural sources. Like studies conducted by the National Center for Biotechnology Information have shown, you may want to focus on eating the right kinds of food to energize your body for the intensive workouts you undertake.

Successful athletes talk about other little-known nutrition facts about the fats, carbohydrates, proteins, and vitamins and minerals they eat. These factors can make a huge difference in the results they achieve. Take a look at some of them:

1. Proteins Have Different Biological Value (BV)

Researchers have found that when planning their bodybuilding nutrition program, athletes must take into account the Biological Value (BV) of each protein source. The BV is the scale of how well a particular protein source is processed by your body for fuel or to rebuild the micro tears in your muscles that develop during workouts. Essential Amino Acids (EAA) act as the building blocks of muscles, nails, skin, and hair, and your body synthesizes them out of the proteins you eat. However, certain proteins are complete and score high on the BV index. This means that your body can absorb a high content of nitrogen and amino acids from such foods.

When choosing dishes off the menu at your meal prep delivery service, you may want to include whey protein (106 to 159 BV), egg whites (100 BV), cow milk (91 BV), and fish (83 BV). You could also choose beef and casein, both of which have a BV of 80. As you can see, each of these foods is easy to convert into amino acids and boost your bodybuilding efforts.

2. The Right Fats are Essential for Building Stamina and Endurance

If you’ve always been wary about the fat content in your bodybuilding nutrition plan, think again! New research shows that you need adequate fats to maintain the normal functioning of your body’s hormones. By eating the right kind of fats like omega-3 and omega-6, you can ensure that your body has the materials it needs to repair your muscles after workouts. Fats also help lower the inflammation in your tissues caused by the micro tears. Perhaps, the most crucial role fats play is to act as a source of energy so you can continue to perform as an endurance athlete on the field.

In addition to sources of fats like dairy products, fish, tofu, and soya, other healthy fats you should consume include cheese, and avocados. Also, consider using coconut oil and olive oil for cooking. Should you check with the expert chefs at the Culinary School Orange County, they’ll tell you that these oils contribute to the taste and energy content of your bodybuilding nutrition meals.

3. Adequate Hydration is Necessary for Building Muscle Mass

Even as you choose the right balance of foods and cooking oils, remember to keep your body hydrated well. Check out this feature on BodyBuilding that reports how athletes must drink at least 10 liters of water every day. Water assists in maintaining the bulk of your muscles by keeping them in the anabolic state at all times. This vital liquid that makes up 70% of your body helps carry the nutrients to your body cells and promotes their more efficient absorption. You also need water to flush away the toxins that are created during the rebuilding of your muscles.

So, make sure to include adequate hydration in your bodybuilding nutrition plan. Keep in mind that any tea, coffee, juices, and other liquids you drink do not count towards the final intake of fluids.

4. Low-Glycemic Carbs are Needed as Pre-Training Snacks

Like your fitness trainer will likely advise, you must eat low-glycemic sources of carbs as snacks before your workout. When you start an exercise session, the first source of fuel your body uses is the stored glycogen in your muscles. As you use up the glycogen levels, your body needs alternative sources of fuel. In the absence of these sources, it could use up the muscle mass to maintain the workout. And, that is the exact opposite of the results you’re aiming for.

To prevent this reverse reaction from happening, you may want to have a ready source of energy added to your bodybuilding nutrition program. Like this article on the Active magazine advises, you can get this energy from foods that digest slowly like raw carrots, sweet potatoes, oatmeal, a small banana, a handful of raisins, and some crackers.

5. Water-Soluble Vitamins Help Your Body Process Food

Yet another component of your bodybuilding nutrition program is vitamins and minerals. These elements are water-soluble, and since your body cannot store them, you must consume them regularly. While you can take them in supplement form, you can also choose the right foods that contain them. Without these vitamins, your body may be unable to process the foods you eat. Here are some of the most essential ones on every athlete’s list:

Biotin – Assists in the formation of red blood cells that carry the oxygen you need for working out. Sources include almonds, romaine lettuce, tomatoes, liver, and legumes.
Thiamine – Also called Vitamin B1, it strengthens the nervous system and helps metabolize carbs. Sources include black beans, yellowfin tuna, lentils, and sunflower seeds.
Niacin – Also called Vitamin B3, it promotes the health of the digestive and nervous systems. Sources include chicken breast, turkey breast, and halibut.
Riboflavin – Also called Vitamin B2, it helps in the digestion of proteins, carbs, and fats. Sources include milk and calf liver.
Folic acid – Helps in the repair and building of new body cells. Sources include black beans, spinach, pinto beans, and asparagus.
Vitamin C – Helps build immunity and acts as an antioxidant that clears your system of the toxins produced during workouts. Sources include papaya, broccoli, and citrus fruits.

If you’ve been wondering how bodybuilders and endurance athletes perform so well, know that they keep these 5 essential factors in mind when planning their meals. Go ahead and use these tips the next time you’re planning your bodybuilding nutrition, and you will be amazed by the difference they make.