Insufficient nutrition is often the reason why bodybuilders do not make any progress. What sense does it make to train intensely and use Anabolic Androgenic Steroids (AAS), if your body does not have sufficient nutrition to supply the muscles for anabolism? We have a higher need for adequate nutrients. IMO a nutrition program suitable for anabolism should meet four basic requirements:
1.) Sufficient intake of high-quality protein: Protein intake is the decisive factor when gaining weight, since protein is the building block for muscle tissue. Animal protein is in first place because of its high biological value and high content of essential amino acids. Best sources are meat, fish, poultry, eggs. The required daily amount depends on the body weight. A supply of 1- 1.5 grams of protein per pound of body weight/day is usually effective. For example, a bodybuilder weighing 200 pounds, needs 250 g of protein per day. Since one gram of protein has an energy value of 4 kcal the athlete will consume 1,000 kcal per day in the form of protein.
2.) Sufficient supply of complex carbohydrates: The importance of complex carbohydrates in the nutrition schedule of a bodybuilder cannot be emphasized often enough. They provide a continuous energy supply. This is very important when trying to maintain blood sugar at a constant level, and to prevent protein from being transformed into energy. Carbohydrates are also an important factor during the burning of fat. Preferred sources are brown rice, oats, whole wheat, yams, and vegetables
3.) Sufficient supply of calories: Bodybuilders who work out daily and eat only 1,000 to 2,000 kcal per day should not wonder why they do not obtain any gains.
4.) Eat according to the clock: This point is most often neglected because it requires a high degree of discipline, motivation, and long range planning. The human being is a "creature of habit" and the body loves regular schedules. It is highly recommended to put together a nutrition plan, which fits your daily schedule, and to follow it through without compromise. Eat several meals a day, possibly 5-6 and always at the same time. No matter whether you are hungry or not, whether traveling, whether you are at work or with friends, or whether you are out and about--if it is five o' clock, you should know that it is time for your fifth meal, so EAT. Regular meals in short intervals induce the body to continuously release insulin. This is extremely important since insulin transports amino acids to the muscle cell and the body is in an anabolic state. Irregular meals, skipping a meal, and fewer large meals, are totally counterproductive.
1.) Sufficient intake of high-quality protein: Protein intake is the decisive factor when gaining weight, since protein is the building block for muscle tissue. Animal protein is in first place because of its high biological value and high content of essential amino acids. Best sources are meat, fish, poultry, eggs. The required daily amount depends on the body weight. A supply of 1- 1.5 grams of protein per pound of body weight/day is usually effective. For example, a bodybuilder weighing 200 pounds, needs 250 g of protein per day. Since one gram of protein has an energy value of 4 kcal the athlete will consume 1,000 kcal per day in the form of protein.
2.) Sufficient supply of complex carbohydrates: The importance of complex carbohydrates in the nutrition schedule of a bodybuilder cannot be emphasized often enough. They provide a continuous energy supply. This is very important when trying to maintain blood sugar at a constant level, and to prevent protein from being transformed into energy. Carbohydrates are also an important factor during the burning of fat. Preferred sources are brown rice, oats, whole wheat, yams, and vegetables
3.) Sufficient supply of calories: Bodybuilders who work out daily and eat only 1,000 to 2,000 kcal per day should not wonder why they do not obtain any gains.
4.) Eat according to the clock: This point is most often neglected because it requires a high degree of discipline, motivation, and long range planning. The human being is a "creature of habit" and the body loves regular schedules. It is highly recommended to put together a nutrition plan, which fits your daily schedule, and to follow it through without compromise. Eat several meals a day, possibly 5-6 and always at the same time. No matter whether you are hungry or not, whether traveling, whether you are at work or with friends, or whether you are out and about--if it is five o' clock, you should know that it is time for your fifth meal, so EAT. Regular meals in short intervals induce the body to continuously release insulin. This is extremely important since insulin transports amino acids to the muscle cell and the body is in an anabolic state. Irregular meals, skipping a meal, and fewer large meals, are totally counterproductive.
