DefMetalLifter
MuscleChemistry Registered Member
Nutrition[edit]
The high levels of muscle growth and repair achieved by bodybuilders require a specialized diet. Generally speaking, bodybuilders require more calories than the average person of the same weight to provide the protein and energy requirements needed to support their training and increase muscle mass. A sub-maintenance level of food energy is combined with cardiovascular exercise to lose body fat in preparation for a contest. The ratios of food energy from carbohydrates, proteins, and fats vary depending on the goals of the bodybuilder.[SUP][17][/SUP]
Carbohydrates[edit]
Carbohydrates play an important role for bodybuilders. Carbohydrates give the body energy to deal with the rigors of training and recovery. Carbohydrates also promote secretion ofinsulin, a hormone enabling cells to get the glucose they need. Insulin also carries amino acids into cells and promotes protein synthesis.[SUP][18][/SUP] Insulin has steroid-like effects in terms of muscle gains.[SUP][citation needed][/SUP] It is impossible to promote protein synthesis without the existence of insulin, and which means without carbohydrates, it is impossible to add muscle mass.[SUP][19][/SUP] Bodybuilders seek out low-glycemic polysaccharides and other slowly digesting carbohydrates, which release energy in a more stable fashion than high-glycemicsugars and starches. This is important as high-glycemic carbohydrates cause a sharp insulin response, which places the body in a state where it is likely to store additional food energy as fat. However, bodybuilders frequently do ingest some quickly digesting sugars (often in form of pure dextrose or maltodextrin) after a workout. This may help to replenishglycogen stores within the muscle, and to stimulate muscle protein synthesis.[SUP][20][/SUP]
Protein[edit]
Protein milkshakes, made from protein powder (center) and milk (left), are a commonbodybuilding supplement.
The motor proteins actin and myosin generate the forces exerted by contracting muscles. Current advice says that bodybuilders should consume 25–30% of protein per total calorie intake to further their goal of maintaining and improving their body composition.[SUP][21][/SUP] This is a widely debated topic, with many arguing that 1 gram of protein per pound of body weight per day is ideal, some suggesting that less is sufficient, while others recommending 1.5, 2, or more.[SUP][22][/SUP] It is believed that protein needs to be consumed frequently throughout the day, especially during/after a workout, and before sleep.[SUP][23][/SUP] There is also some debate concerning the best type of protein to take. Chicken, turkey, beef, pork, fish, eggs and dairy foods are high in protein, as are some nuts, seeds, beans and lentils. Casein or whey are often used to supplement the diet with additional protein. Whey protein is the type of protein contained in many popular brands of protein supplements, and is preferred by many bodybuilders because of its highBiological Value (BV) and quick absorption rates. Bodybuilders are usually thought to require protein with a higher BV than that of soy, which is additionally avoided due to its claimed estrogenic properties. Still, some nutrition experts believe that soy, flax seeds and many other plants that contain the weak estrogen-like compounds or phytoestrogens can be used beneficially, as phytoestrogens compete with estrogens for receptor sites in the male body and can block its actions. This can also include some inhibition of pituitary functions while stimulating the P450 system (the system that eliminates hormones, drugs and metabolic waste product from the body) in the liver to more actively process and excrete excess estrogen.[SUP][24][/SUP][SUP][25][/SUP] Cortisol decreases amino acid uptake by muscle, and inhibits protein synthesis.[SUP][26][/SUP]
Some bodybuilders, such as Patrik Baboumian and Robert Cheeke follow a strict vegan diet.
Meals[edit]
Bodybuilders often split their food intake for the day into 5 to 7 meals of roughly equal nutritional content and attempt to eat at regular intervals (e.g. every 2 to 3 hours). This method can serve two purposes: to limit overindulging in the cutting phase, and to physically allow for the consumption of large volumes of food during the bulking phase. Contrary to popular belief, eating more frequently does not increase basal metabolic rate when compared to the traditional 3 meals a day. While food does have a metabolic cost to digest, absorb, and store, called the thermic effect of food, it depends on the quantity and type of food, not how the food is spread across the meals of the day. Well-controlled studies using whole-body calorimetry and doubly labeled water have demonstrated that there is no metabolic advantage to eating more frequently.[SUP][27][/SUP][SUP][28][/SUP][SUP][29][/SUP]
Dietary supplements[edit]
Main article: Bodybuilding supplement
The important role of nutrition in building muscle and losing fat means bodybuilders may consume a wide variety of dietary supplements.[SUP][30][/SUP] Various products are used in an attempt to augment muscle size, increase the rate of fat loss, improve joint health, increase natural testosterone production, enhance training performance and prevent potential nutrient deficiencies. There are three major macronutrients that the human body needs in order for muscle building. The major nutrients-protein, carbohydrate, and fat-provide the body with energy.[SUP][31][/SUP]
Performance enhancing substances[edit] Muscle growth is more difficult to achieve in older adults than younger adults because of biological aging, which leads to many metabolic changes detrimental to muscle growth; for instance, by diminishing growth hormone and testosterone. Some recent clinical studies have shown that low-dose HGH treatment for adults with HGH deficiency changes the body composition by increasing muscle mass, decreasing fat mass, increasing bone density and muscle strength, improves cardiovascular parameters, and affects the quality of life without significant side effects.[SUP][35][/SUP][SUP][36][/SUP][SUP][unreliable medical source?][/SUP][SUP][37][/SUP]
Rest[edit]
Although muscle stimulation occurs in the gym (or home gym) when lifting weights, muscle growth occurs afterward during rest. Without adequate rest and sleep (7 to 8 hours), muscles do not have an opportunity to recover and build. About eight hours of sleep a night is desirable for the bodybuilder to be refreshed, although this varies from person to person.[SUP][38][/SUP] Additionally, many athletes find a daytime nap further increases their body's ability to build muscle.
Overtraining[edit]
Main article: Overtraining
Overtraining occurs when a bodybuilder has trained to the point where his workload exceeds his recovery capacity. There are many reasons that overtraining occurs, including lack of adequate nutrition, lack of recovery time between workouts, insufficient sleep, and training at a high intensity for too long (a lack of splitting apart workouts). Training at a high intensity too frequently also stimulates the central nervous system (CNS) and can result in a hyper-adrenergic state that interferes with sleep patterns.[SUP][39][/SUP] To avoid overtraining, intense frequent training must be met with at least an equal amount of purposeful recovery. Timely provision of carbohydrates, proteins, and various micronutrients such as vitamins,minerals, phytochemicals, even nutritional supplements are acutely critical.
It has been argued that overtraining can be beneficial. One article published by Muscle & Fitness magazine stated that you can "Overtrain for Big Gains". It suggested that if one is planning a restful holiday and they do not wish to inhibit their bodybuilding lifestyle too much, they should overtrain before taking the holiday, so the body can rest easily and recuperate and grow. Overtraining can be used advantageously, as when a bodybuilder is purposely overtrained for a brief period of time to super compensate during a regeneration phase. These are known as "shock micro-cycles" and were a key training technique used by Soviet athletes.[SUP][40][/SUP] However, the vast majority of overtraining that occurs in average bodybuilders is generally unplanned and completely unnecessary.[SUP][41][/SUP]
Non muscle-developing methods [edit]
Some bodybuilders, particularly at professional level, inject substances such as "site enhancement oil", commonly known as synthol, to mimic the appearance of developed muscle where it may otherwise be disproportionate or lagging. This is known as "fluffing".[SUP][42][/SUP][SUP][43][/SUP] Synthol is 85% oil, 7.5% lidocaine, and 7.5% alcohol.[SUP][42][/SUP] It is not restricted, as it is ostensibly sold for topical use only, and many brands are available on the internet.[SUP][44][/SUP] The use of injected oil to enhance muscle appearance in the late 20th century was abandoned[SUP][citation needed][/SUP] due to health risks such as sclerosing lipogranuloma. Its use was revived more recently by bodybuilders.[SUP][45][/SUP][SUP][46][/SUP] Use of synthol can cause pulmonary embolisms, nerve damage, infections, stroke,[SUP][42][/SUP] and the formation of oil-filled granulomas, cysts or ulcers in the muscle.[SUP][46][/SUP][SUP][47][/SUP][SUP][48][/SUP] Sesame oil is often used, which can cause allergic reactions such as vasculitis.[SUP][49][/SUP] An aesthetic issue is drooping of muscle under gravity.[SUP][44][/SUP]
See also[edit]
The high levels of muscle growth and repair achieved by bodybuilders require a specialized diet. Generally speaking, bodybuilders require more calories than the average person of the same weight to provide the protein and energy requirements needed to support their training and increase muscle mass. A sub-maintenance level of food energy is combined with cardiovascular exercise to lose body fat in preparation for a contest. The ratios of food energy from carbohydrates, proteins, and fats vary depending on the goals of the bodybuilder.[SUP][17][/SUP]
Carbohydrates[edit]
Carbohydrates play an important role for bodybuilders. Carbohydrates give the body energy to deal with the rigors of training and recovery. Carbohydrates also promote secretion ofinsulin, a hormone enabling cells to get the glucose they need. Insulin also carries amino acids into cells and promotes protein synthesis.[SUP][18][/SUP] Insulin has steroid-like effects in terms of muscle gains.[SUP][citation needed][/SUP] It is impossible to promote protein synthesis without the existence of insulin, and which means without carbohydrates, it is impossible to add muscle mass.[SUP][19][/SUP] Bodybuilders seek out low-glycemic polysaccharides and other slowly digesting carbohydrates, which release energy in a more stable fashion than high-glycemicsugars and starches. This is important as high-glycemic carbohydrates cause a sharp insulin response, which places the body in a state where it is likely to store additional food energy as fat. However, bodybuilders frequently do ingest some quickly digesting sugars (often in form of pure dextrose or maltodextrin) after a workout. This may help to replenishglycogen stores within the muscle, and to stimulate muscle protein synthesis.[SUP][20][/SUP]
Protein[edit]
Protein milkshakes, made from protein powder (center) and milk (left), are a commonbodybuilding supplement.
The motor proteins actin and myosin generate the forces exerted by contracting muscles. Current advice says that bodybuilders should consume 25–30% of protein per total calorie intake to further their goal of maintaining and improving their body composition.[SUP][21][/SUP] This is a widely debated topic, with many arguing that 1 gram of protein per pound of body weight per day is ideal, some suggesting that less is sufficient, while others recommending 1.5, 2, or more.[SUP][22][/SUP] It is believed that protein needs to be consumed frequently throughout the day, especially during/after a workout, and before sleep.[SUP][23][/SUP] There is also some debate concerning the best type of protein to take. Chicken, turkey, beef, pork, fish, eggs and dairy foods are high in protein, as are some nuts, seeds, beans and lentils. Casein or whey are often used to supplement the diet with additional protein. Whey protein is the type of protein contained in many popular brands of protein supplements, and is preferred by many bodybuilders because of its highBiological Value (BV) and quick absorption rates. Bodybuilders are usually thought to require protein with a higher BV than that of soy, which is additionally avoided due to its claimed estrogenic properties. Still, some nutrition experts believe that soy, flax seeds and many other plants that contain the weak estrogen-like compounds or phytoestrogens can be used beneficially, as phytoestrogens compete with estrogens for receptor sites in the male body and can block its actions. This can also include some inhibition of pituitary functions while stimulating the P450 system (the system that eliminates hormones, drugs and metabolic waste product from the body) in the liver to more actively process and excrete excess estrogen.[SUP][24][/SUP][SUP][25][/SUP] Cortisol decreases amino acid uptake by muscle, and inhibits protein synthesis.[SUP][26][/SUP]
Some bodybuilders, such as Patrik Baboumian and Robert Cheeke follow a strict vegan diet.
Meals[edit]
Bodybuilders often split their food intake for the day into 5 to 7 meals of roughly equal nutritional content and attempt to eat at regular intervals (e.g. every 2 to 3 hours). This method can serve two purposes: to limit overindulging in the cutting phase, and to physically allow for the consumption of large volumes of food during the bulking phase. Contrary to popular belief, eating more frequently does not increase basal metabolic rate when compared to the traditional 3 meals a day. While food does have a metabolic cost to digest, absorb, and store, called the thermic effect of food, it depends on the quantity and type of food, not how the food is spread across the meals of the day. Well-controlled studies using whole-body calorimetry and doubly labeled water have demonstrated that there is no metabolic advantage to eating more frequently.[SUP][27][/SUP][SUP][28][/SUP][SUP][29][/SUP]
Dietary supplements[edit]
Main article: Bodybuilding supplement
The important role of nutrition in building muscle and losing fat means bodybuilders may consume a wide variety of dietary supplements.[SUP][30][/SUP] Various products are used in an attempt to augment muscle size, increase the rate of fat loss, improve joint health, increase natural testosterone production, enhance training performance and prevent potential nutrient deficiencies. There are three major macronutrients that the human body needs in order for muscle building. The major nutrients-protein, carbohydrate, and fat-provide the body with energy.[SUP][31][/SUP]
Performance enhancing substances[edit] Muscle growth is more difficult to achieve in older adults than younger adults because of biological aging, which leads to many metabolic changes detrimental to muscle growth; for instance, by diminishing growth hormone and testosterone. Some recent clinical studies have shown that low-dose HGH treatment for adults with HGH deficiency changes the body composition by increasing muscle mass, decreasing fat mass, increasing bone density and muscle strength, improves cardiovascular parameters, and affects the quality of life without significant side effects.[SUP][35][/SUP][SUP][36][/SUP][SUP][unreliable medical source?][/SUP][SUP][37][/SUP]
Rest[edit]
Although muscle stimulation occurs in the gym (or home gym) when lifting weights, muscle growth occurs afterward during rest. Without adequate rest and sleep (7 to 8 hours), muscles do not have an opportunity to recover and build. About eight hours of sleep a night is desirable for the bodybuilder to be refreshed, although this varies from person to person.[SUP][38][/SUP] Additionally, many athletes find a daytime nap further increases their body's ability to build muscle.
Overtraining[edit]
Main article: Overtraining
Overtraining occurs when a bodybuilder has trained to the point where his workload exceeds his recovery capacity. There are many reasons that overtraining occurs, including lack of adequate nutrition, lack of recovery time between workouts, insufficient sleep, and training at a high intensity for too long (a lack of splitting apart workouts). Training at a high intensity too frequently also stimulates the central nervous system (CNS) and can result in a hyper-adrenergic state that interferes with sleep patterns.[SUP][39][/SUP] To avoid overtraining, intense frequent training must be met with at least an equal amount of purposeful recovery. Timely provision of carbohydrates, proteins, and various micronutrients such as vitamins,minerals, phytochemicals, even nutritional supplements are acutely critical.
It has been argued that overtraining can be beneficial. One article published by Muscle & Fitness magazine stated that you can "Overtrain for Big Gains". It suggested that if one is planning a restful holiday and they do not wish to inhibit their bodybuilding lifestyle too much, they should overtrain before taking the holiday, so the body can rest easily and recuperate and grow. Overtraining can be used advantageously, as when a bodybuilder is purposely overtrained for a brief period of time to super compensate during a regeneration phase. These are known as "shock micro-cycles" and were a key training technique used by Soviet athletes.[SUP][40][/SUP] However, the vast majority of overtraining that occurs in average bodybuilders is generally unplanned and completely unnecessary.[SUP][41][/SUP]
Non muscle-developing methods [edit]
Some bodybuilders, particularly at professional level, inject substances such as "site enhancement oil", commonly known as synthol, to mimic the appearance of developed muscle where it may otherwise be disproportionate or lagging. This is known as "fluffing".[SUP][42][/SUP][SUP][43][/SUP] Synthol is 85% oil, 7.5% lidocaine, and 7.5% alcohol.[SUP][42][/SUP] It is not restricted, as it is ostensibly sold for topical use only, and many brands are available on the internet.[SUP][44][/SUP] The use of injected oil to enhance muscle appearance in the late 20th century was abandoned[SUP][citation needed][/SUP] due to health risks such as sclerosing lipogranuloma. Its use was revived more recently by bodybuilders.[SUP][45][/SUP][SUP][46][/SUP] Use of synthol can cause pulmonary embolisms, nerve damage, infections, stroke,[SUP][42][/SUP] and the formation of oil-filled granulomas, cysts or ulcers in the muscle.[SUP][46][/SUP][SUP][47][/SUP][SUP][48][/SUP] Sesame oil is often used, which can cause allergic reactions such as vasculitis.[SUP][49][/SUP] An aesthetic issue is drooping of muscle under gravity.[SUP][44][/SUP]
See also[edit]
