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Nutrition: Vitamins & Supplements
A
good vitamin intake each day can bring us good health, energy, and
rejuvenation. Even though vitamins taken though natural sources such as
fruits and vegetables are much more beneficial as compared to vitamins
taken through food supplements, sometimes the food we eat is not rich
in vitamins. |
recommended to take vitamin supplements for good health. Vitamins taken either way are actually required by our bodies for good health and energy. Although, vitamins are necessary for our body and they are required in excessive quantities by our body in case of illness, the overdose of vitamins can be harmful than useful at times.
Vitamins & minerals:
Bodybuilders almost universally take a multi-vitamin each day. Essential fatty acids (including omega-3s), which the body can not synthesize, are also consumed. As with all supplements, it is preferable to get the vitamin and mineral requirement from whole foods, though this is not always convenient.
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Nutrition:
The high levels of muscle growth and repair achieved by
bodybuilders require a very specialised diet. Generally speaking,
bodybuilders require anything between 500-1000 kilocalories (2000 to
4000 kilojoules) above their maintenance level of food energy while
attempting to increase lean body mass. |
body fat in
preparation for a contest. The ratios of food energy from
carbohydrates, proteins, and fats vary depending on the goals of the
bodybuilder.
Protein:
It is recommended that bodybuilders receive 1 to 2 grams of protein per
pound of lean body weight (2 to 5 g/kg) to help the body recover and
build. These protein sources should be of a high biological value such
as
- steak,
- chicken,
- fish,
- soy,
- milk,
- whey,
- or egg whites.
Chicken, whey,and egg whites are often preferred due to their relatively low fat content. Many bodybuilders prefer to get their daily protein requirement from foods first and then from supplementary protein powders. The key times for bodybuilders to intake protein is immediately following a workout and before going to sleep.