The Complete Practical Guide for 101 Bodybuilding





101 Bodybuilding Weblog

Beef as the largest source of saturated fat

Nondairy products are high in protein, so consume these in moderation because too much protein is not healthful. Whole milk is second only to beef as the largest source of saturated fat.

** 101 Bodybuilding **

22:11:55 on 10/27/06 by webmaster - Bodybuilding Diet -
101 Bodybuilding Weblog

What is the best desserts for Bodybuilders ?

For bodybuilders watching their fat intake, dessert may conjure up images of rich cream and sugar confections. Nevertheless, there is an enticing variety of fruit-based desserts, high in fiber, vitamin and minerals. Some of the traditional baked desserts have low-fat variations which can be a mouth-watering source of energy-giving carbohydrate.

Although many cooked desserts cannot be totally prepared in the microwave, it can make the preparation of some ingredients simpler, faster and with less mess. For instance:

- Where cooked or stewed fruit is used.

- Getting more juice from citrus fruit. Place whole, unpeeled oranges or lemons in the microwave and cook on 'High' for 1-2 minutes. Allow 30 seconds standing time before extracting the juice.

101 Bodybuilding

03:31:02 on 08/25/06 by webmaster - Bodybuilding Diet -
101 Bodybuilding Weblog

What is the best Dietary Fiber for Bodybuilders ?

Eat Plenty of Dietary Fibre

Dietary Fibre

- Regulates your rate of digestion and absorption and helps you eliminate waste.
- Bulks up your food without adding kilojoules (calories).

Bodybuilders, particularly those trying to lose weight, should eat plenty of high-fibre foods. The best sources of dietary fibre are often foods which are good for you for other reasons as well. For instance (in addition to fibre), wholegrain bread, brown rice, fruit and whole meal pasta are all excellent sources of complex carbohydrates, essential vitamins and minerals.

Good Sources of Dietary Fibre

- Fruit (especially if eaten with skin on, e.g. apples and pears)
- All vegetables, preferably unpeeled
- Nuts (e.g. almonds and pecans)
- Pulses, such as dried beans, peas and lentils
- Wholegrain cereals (e.g. brown rice, wholemeal pasta, corn, oats, wholemeal breads, biscuits and breakfast cereals).

101 Bodybuilding

23:28:48 on 08/21/06 by webmaster - Bodybuilding Diet -
101 Bodybuilding Weblog

Avoid the following foods if you are on diet and reducing your fat intake...

Eat less of the following because they are high in fat and low in other essential nutrients:

- butter, margarine and other spreading fats
- fried foods
- fatty meats and processed meat products (e.g. sausages, burgers, meat pies)
- pastry dishes
- cakes, biscuits, puddings
- chocolate
- crisps and similar potato, corn or wheat snacks

Make the following substitutions to balance intake of some fat and other essential nutrients:

Instead of ... Have this !
full-fat milk semi-skimmed or skimmed milk
butter or margarine low-fat spread or peanut butter
ordinary cheese low- or reduce-fat cheese
chips jacket or boiled potatoes
fatty meat, sausages and
burgers chicken, fish or other lean meat
biscuits and cakes crackers, rice cakes or fruit baars
chocolate fresh fruit

Make the following changes to reduce fat intake while supplying other essential nutrients:

- limit frying to stir-frying with minimal amounts of oil
- top baked potatoes with yogurt, cottage cheese, low-fat cheese or baked beans
- remove skin from chicken or turkey
- grill, bake, stir-fry or boil instaed of frying
- make low-fat salad dressings with flavored vinegar (e.g. raspberry), yogurt seasoned with fresh herbs, or lemon or lime juice
- choose lean cuts of meat and trim off as much fat as possible

Try these low-fat snack ideas:
- sandwiches, rolls, pita, bagels with low-fat fillings (banana, cottage cheese, cheese, tuna, chicken, salad)
- English muffins, fruit buns, scones
- breadsticks, popcorn, pretzels
- pancakes
- oatcakes and rice cakes with low-fat toppings (banana, fruit spread)
- toast with honey, fruit spread or baked beans
- fresh fruit, such as bananas, apples, pears, grapes
- dried fruit, such as raisins, apricots, dates, apples
- dried fruit bars, some cereal bars
- homemade smoothies made with low-fat milk, fruit and yogurt
- low-fat fruit yogurt

101 Bodybuilding

04:18:13 on 08/21/06 by webmaster - Bodybuilding Diet -
101 Bodybuilding Weblog

Have you tried other source of protein ?

As a bodybuilder, there are some advantages in replacing meat, poultry and fish from time to time as your principal sources of protein, particularly to replenish glycogen stores. If you choose to use protein alternatives, you need a good nutritional understanding of these foods so you can select and balance your meals.

If you are a vegetarian bodybuilder, or if you are thinking about becoming a vegetarian, your diet will need special attention.

Properly Planned Non-meat Meals for Bodybuilder
- They are high in fiber, unrefined carbohydrates and protein.
- Non-meat meals tend to be low in fat.
- Non-meat meals can be cheaper than meat and fish based meals.

A note of warning: Adding cheese, cream, butter, margarine or oil increases the fat content of meals, even if they are based on alternative protein foods.

101 Bodybuilding

23:08:29 on 08/17/06 by webmaster - Bodybuilding Diet -
101 Bodybuilding Weblog

Eating Strategy for Bodybuilder

Because every bodybuilder is different, it is not possible to set down a single eating strategy for peak performance. Male bodybuilder have different requirements to female bodybuilder, your weight, height and fitness will affect your needs, and each bodybuilder makes its own nutritional demands, whether you train hard or simply play for pleasure.

Bodybuilding Nutrients

03:49:41 on 08/11/06 by webmaster - Bodybuilding Diet -
101 Bodybuilding Weblog

Have You Tried Texturized Vegetable Protein ?

Texturized vegetable protein: The protein extracted from soybeans is widely used commercially and is now available in the bulk food sections of many health food markets. Because it is derived from soybeans, it, like all other legumes, is an incomplete protein.

Use it to add a meaty texture and boost the protein of your soups and stews. Be sure to read the label before you buy it to check if oils and salt have been added.

Vegetarian Diet for Bodybuilders

05:33:02 on 08/10/06 by webmaster - Bodybuilding Diet -
101 Bodybuilding Weblog

How to manage your hunger pangs ?

Ways to manage those hunger pangs include: minimizing the intake of trigger foods like potato chips or other foods with "hidden" fat or calories; following a diet plan that uses a meal replacement approach and portion-controlled meals to reduce caloric intake; aerobic and heavy resistance exercise; relapse prevention; social support; and stress reduction.

More Bodybuilding Diet Info

12:28:04 on 08/09/06 by webmaster - Bodybuilding Diet -
101 Bodybuilding Weblog

Bodybuilder: Do You Know What to Eat ?

What you eat can and does make a difference to your performance. Put quite simply, the better your nutritional status, the better you perform. This applies to anyone who is seriously committed to bodybuilding.

If you play sport, you probably know that you should eat more carbohydrate and less fat. But research into sports nutrition is developing so quickly that you may be confused as to what really works.

Bodybuilder: What should you eat ?

03:55:27 on 08/03/06 by webmaster - Bodybuilding Diet -
101 Bodybuilding Weblog

Animal Fat

Fish and chicken are, in general, lower in fat than beef, pork or veal, but they still contain significantly more fat (and cholesterol) than most plant-based foods. Also, fish and chicken are often cooked in oil, butter, or margarine, which are very high in fat.

Different Types of Fats

01:16:16 on 07/28/06 by webmaster - Bodybuilding Diet -
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