The popular phrase “You are what you eat” comes to mind when one is trying to stay fit, lose weight or build muscle. The one thing that frustrated body builders have in common is that they have little or too much protein in their diets. Proteins are key component of gaining and maintaining muscle, but too much protein can be detrimental to your progress. Excessive protein in your diet is stored up as body fat. Experts say you only need one gram of protein for every pound of weight. Too little protein intake could hamper muscle growth. You should increase the protein in your diet, only if recovery after intense training is slow in which case an increase of 1.1 to 1.25 grams per pound of body weight is suggested.
Not all types of carbohydrates are equal when it comes in supplying crucial calories to your diet. Some bodybuilders hamper their efforts by eating the wrong types of carbohydrates. This is a widespread nutritional mistake even amongst the pros. Some eat just about anything that stands for carbs from rice, doughnuts, and chocolates to potatoes.
Eating too many carbohydrates especially sugary carbs, can result in a rise in energy levels followed by a sudden drop in energy. The ideal muscle building diet whether you want bulging biceps or a lean physic have to mainly contain complex carbs which are digested and released into the blood stream slowly. This creates a steady flow of energy throughout your workouts. If you where to think of it as a line graph, your energy line would remain steady and unchanged after consuming complex carbs.
Cheating is allowed during a body building program, so set a specific day when you can cheat with a meal of your choice. The idea of course is not to cheat too much and especially with foods that are harmful to your body building progress. Even though, it is okay to cheat every now and then, I repeat, do not use foods that are detrimental to your body building advancement.
Supplement abuse is another thing to be aware of. Many times body builders who want to gain muscle quickly fall into the trap of taking too many supplements. If nutrients from natural sources are lacking, supplements can be an enhancement. Supplements are not better than natural organic food. You can take supplements if you choose, under a doctors’ supervision, but do not believe they can replace natural organic foods. Also I would recommend that you do not substitute supplements for meager training progress.
Not enough fats and fatty acids are injurious to any successful body building program. You may hear people say “Do not eat too much fat” well not if you are a body builder. To build body mass and maintain your health, you need to eat a regulated amount of unsaturated fats. Healthy fats that support metabolism and provide important calories for your diet are: Eggs, olive oil, peanut butter, fish, flax seed oil, fish oil, canola oil.
There are other dangers lurking around the corner when it comes to building muscles. Some of these might include your failure to introduce variety into your diet, failing to keep track of calories daily, overeating is a big one especially if you are not counting your calories, and also not drinking enough water to maintain a steady pace.
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