This article will cover the basics of Bodybuilding Nutrition. Protein, Carbohydrates and Fats are three main areas of nutrition that will be discussed. They will have a huge impact on the success you have in Building Muscle Mass and Burning Fat.

Protein And Bodybuilding Nutrition

Right after lifting weights, your muscles are in more need of protein consumption than any other time. The reason is, during your workout, you grow your muscles by splitting the cells in half. They are in desperate need of repair. Proteins contain amino acids that help repair these damaged muscles.

There Are Two Ways To Get Protein Into Your Muscles Fast

The First Way Is Taking Whey Protein

The key here is to take whey protein within 30 minutes after the workout is over. Whey protein is a fast absorbing protein that will travel to the damaged muscle faster then any raw food source.

The Second Way Is To Eat Simple Carbohydrates

Simple carbohydrates are anything that has sugar in it. Your best bet is a simple carbohydrate that comes from fruit. Simple carbohydrates raise your insulin levels so that the protein you eat after a workout will be digested and travel faster through the blood stream to the damaged muscle.

The best bodybuilding nutrition tip I can give you is to combine the two above ways within 30 minutes after a workout. When you eat whey protein (which is fast absorbing protein) and fruit that will raise your insulin levels, you are getting amino acids (protein) to the damaged muscle as fast as you possibly can. Doing this will help start the recovery process quicker which means you will be able to perform your next workout sooner.

The Role Carbohydrates Plays In Bodybuilding Nutrition

Whether you want to gain muscle mass or lose fat, your carbohydrate intake is what controls the outcome.

Building Muscle Mass

When building muscle mass, your carbohydrate intake should be double that of your protein intake. You should be consuming only complex carbohydrates throughout the day except in that 30 minute window after a workout when you need simple carbohydrates to spike your insulin. Some great complex carbohydrates you can consume with your protein are…

• Brown rice
• Oatmeal
• Potatoes
• Sweet potatoes

Losing Weight

When trying to lose weight, your carbohydrate intake should be below the intake of your protein. On some days, your only form of carbohydrates should come from vegetables. That is if you are carb cycling which I will cover in another article. Depending on your body type, your protein and carbohydrate intake will vary, but your fat intake should remain the same.

Fats And Bodybuilding Nutrition

The type of fats you need to consume seems to be one of the more confusing topics in bodybuilding nutrition. These fats include monounsaturated fats and polyunsaturated fats.

Monounsaturated fats can be found in nuts and seeds. They usually contain a lot of vitamin E and are a good antioxidant.

Polyunsaturated fats can be found in many different kinds of fish. They lower your cholesterol and reduce the chances heart disease or a stroke later on in life.

These kinds of fats are great for the body only when eaten in moderation. Keep your fat intake around 20 percent of your overall calorie intake.

These are the basics but, I will be writing more detailed articles in the upcoming months which will discuss more about bodybuilding nutrition and how certain foods effect your weight lifting and fat loss goals.

Henry Chervenka