Here is a list of common questions in regards to bodybuilding nutrition.
Q: What whole foods are the best sources of protein for bodybuilders?
A: There are many foods that are excellent sources of protein. They include but are not limited to:
-Fish (Tuna, Salmon, Halibut, Talapia)
-Eggs
-Chicken
-Pork
-Steak
-Nuts (Almonds, Walnuts, Cashews)
Q: What foods are the best sources of complex carbohydrates for bodybuilders?
A: The best sources of carbohydrates are:
-Whole grain breads
-Brown rice
-Whole wheat pasta
-Vegetables (Yams, sweet potatoes, corn, broccoli)
-Whole Oats
Q: What are the best sources of fats for bodybuilders to consume?
A: Try to consume unsaturated plant fats versus saturated animal fats. Flax oil, olive oil, and sunflower oil are all excellent choices. Nuts are also an excellent source of “healthy” fats. Try to limit the amount of saturated fat in your weight gain diet as much as possible. Fatty meats, butter, and whole milk are examples of foods that are high in saturated fat.
Q: How much food do I need to eat to gain weight?
A: Simply put, you need to eat more calories than the actual number of calories your body burns each day. Of course this will vary from person to person. These “extra” calories will be used by the body to build muscle tissue. We suggest that you estimate the number of calories you are currently eating as a starting point.
Q: How often should I eat each day to help me gain weight?
A: Regardless of your specific goals, if you want to gain weight you must eat large quantities of food, and eat often. Aim for five to six meals each day. If necessary, drink a meal replacement shake to substitute any solid meals you are unable to prepare.
Q: Should I drink weight gainer shakes or protein shakes?
A: YES! Shakes are extremely easy and fast to prepare, taste delicious, and are easy for the body to digest. Aim for at least one shake daily, preferably after a workout when your body needs nutrients replenished.
Q: Should I eat lots of fast food to gain weight?
A: NO! Although fast food is full of calories, the majority of those are “empty” calories. They have very little if any nutritional value. Stick to foods that are high in calories, and rich in vitamins and minerals. These are the foods that will help your body grow. Foods such as whole grain bread, rice, lean meats and vegetables are top choices. If time is an issue, consider using meal replacement shakes to substitute one or two meals each day.
Q: How much water should a bodybuilder consume?
A: Aim for 8-12 cups a day. If you exercise, or perspire excessively, be sure to drink replenish the fluids your body has lost.
Q: How do I know how many calories I am consuming each day?
A: In order to estimate the number of calories you are eating each day, you must track all of the food you eat every day for one week. At the end of each day, estimate the number of calories you have consumed for that day. Once the week is over, add up the number of calories consumed each day, and divide that number by seven. This will give you an average of how many calories you are eating daily.
Q: How do I find out the number of calories in the food I eat?
A: If there is no label on the packaging of the food you are eating, you can use a calorie chart to help you estimate the number of calories in each piece of food you eat.
Q: What is an example of a well balanced meal that is high in calories?
A: Although there are many different combinations that make up a well balanced meal, here is one of our favorites: Two chicken breasts, one cup of broccoli, and two cups of brown rice with flax oil or salad dressing on top.
Q: Should I drink a protein shake before, or after my workout?
A: This is a common question. Although you should consume some food approximately one hour before a weight training session, we recommend that you consume a protein shake after your workout. If possible, try to drink it within one hour after your workout to help your body replenish it’s self, and to kick start the muscle repair process.
Q: How many calories do I need to consume to gain a pound of muscle?
A: Theoretically speaking, you would need to consume a minimum of 3500 additional calories to gain one pound of muscle mass. That means 3500 calories on top of the number of calories your body burns each day.
Q: Is sugar bad for me?
A: Most of you probably already know the answer to this one… YES! Sugar, also know as simple carbohydrates should be avoided when possible. Try to aim for complex carbohydrates. They provide more nutrients, and are a much more efficient source of calories.
Q: What is the difference between complex carbohydrates and simple carbohydrates?
A: Complex carbohydrates are a more nutritious, and are a more efficient source of energy for your body than simple carbohydrates. Complex carbohydrates should be the main source of carbohydrates in your diet.
