True Natural Bodybuilding: diet and nutrition to build muscle mass. Nutrition is extremely important in bodybuilding, but fortunately it is also very simple.
Basically a good bodybuilding diet equals a normal healthy diet plus three big protein shakes per day. Can it be any simpler? For those of you who didn't learn at school how a normal healthy diet looks like, I recommend you to do some research on the internet. I also advise you to take a look at my section on losing body fat. Calories The total number or calories that you daily eat and drink is very important. I personally eat about 3,500 calories per day when I train 5 days per week. Note: one gram of carbohydrates, proteins, fat, and alcohol contain 4, 4, 9, and 7 calories, respectively. Healthy Diet If you want to learn some general things about a healthy diet, please search the internet. Water Water is the most important nutrient for almost any living organism.
Protein Protein is without any doubt the most important nutrient for any bodybuilder. Carbohydrates Fat Keep your fat intake limited. A Closer Look at Cortisol & Bodybuilding. Every bodybuilder knows that cortisol is bad.
Cortisol is one of those nasty catabolic hormones, and catabolism is bad. At least that’s the logic. Cortisol is a hormone found in your body, in a class of compound called glucocorticoids. It gets its name from the fact that it’s produced in the cortex (outer layer) of the adrenal glands. The adrenals themselves are heavily involved in the body’s regulation of stress. Adrenaline, aka epinephrine, is a widely-known stress hormone produced in the adrenal medulla (the inside of the gland).
Much of the negativity around cortisol has come from one simple word: catabolic. Bodybuilder culture has built up it’s own mythology and lingo, much of it based on bro-lore and a horrible mangling of scientific concepts. Cortisol is a catabolic hormone. In this simplified viewpoint, anabolism equates to building muscle, while catabolism means losing muscle. Your body is constantly building up and breaking down tissues. Are You Catabolic? Indicators of Stress. 5 Nutrition Secrets For Gaining Lean Muscle Fast!
5 Nutrition Secrets For Gaining Lean Muscle Fast!
Traditionally when it came to gaining weight or "bulking" in an attempt to add muscle, carbohydrates were the focal point in bridging the caloric gap that stood between the bodybuilder and his weight gain goal. This practice usually delivers results for hard gainers or young adults (typically those who are 18 and under). The reason is that carbohydrates are protein sparing. They cause the body to release insulin which pulls available nutrients in the blood and puts them to use (amino acids for muscle recovery) or storage (excess calories stored as fat)1. For someone with a fast metabolism, taking in complex carbohydrates 6 times a day will help prevent muscle wasting and will promote storage of macronutrients (carbohydrates, fats, proteins) rather than expenditure.
Click To Enlarge.Traditionally Carbohydrates Were Used To Fill The Caloric Gap Needed To Reach A Weight Goal. CalorieKing - Diet and weight loss. Calorie Counter and more. Ketogenic Diet. Atkins Fat Fast - Breaking A Low Carb Weight Loss Stall. Atkins Fat Fast-Day 1. Max...