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diet info for bodybuilding beginners ...
- Simple Snacks
Quickly converted into
glucose for faster use by the body because of their simpler molecular
structure. A simple carb like fruit juice provides a quicker surge of
energy, often sending blood sugar and insulin levels up. Better to
combine simple and complex carbs. Glucose, fructose, lactose, maltose
and sucrose are simple carbs.
- Fiber
Slows digestion,
attracting water out of the blood, and makes you feel full. Too much can
have you running to the facilities at the wrong time.
- Proteins
Opposes insulin
secretion and slows digestion; protein is not as important before an
activity as during recuperation. If your body is low on glucose for
energy, protein is converted into sugar for fuel (one reason a low-carb
diet for athletes is counterproductive) .
- Fats
Also slow digestion
and give a feeling of fullness. Fats are used as energy during rest,
low-intensity activity as well as aerobic exercise, and your body
probably has plenty to burn unless you have ultra-low body-fat.
You can take some
snacks with you to school or work; others require advance preparation in
the kitchen. Consider drinking a glass of water with nutrient-dense and
solid foods to speed digestion and to keep from dehydrating. Water is
also critical during the summer heat because loss of fluids undermines
exercise performance. Drink lots of water (or sports drinks such as
Gatorade with about a 6-8% concentration of sugars if you need to
replace glucose) before, during and after bodybuilding workout. Drinks containing
high concentrations of sucrose, fructose and glucose (soda pop, fruit
juice and some sports drinks) empty slowly from the stomach, delaying
working muscles' receipt of both the water and carbohydrates.
One reminder : Check
food labels carefully to determine nutrient content.
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