How To Improve Your Physique - The Best Foods To Eat For Body Builders.

How To Improve Your Physique - The Best Foods To Eat For Body Builders.

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For body builders to develop and maintain the lean, muscular physique they require, good nutrition is essential. The best foods to eat for body builders are high in protein, fiber and vitamins and low in saturated fats and sugar. A healthy training diet is not too different from a regular healthy diet, but you do have to follow it strictly and be prepared to give up any unhealthy eating habits if you want to do your best when competing.

A healthy balanced diet consists of fresh fruit and vegetable, whole grains, lean proteins and unsaturated fats. You should have all of these on a daily basis and every time you eat there should be something from each of these food groups on your plate.

A good intake of protein is essential in a training diet as it promotes muscle growth. Furthermore, it is very satisfying and will give you more energy and reduce your desire to snack on high calorie food. You can include more protein by eating more meat, eggs or other meat alternatives at meal times and dairy products or nuts between meals.

There are many types of food which contain protein. Lean meat like beef, lamb, chicken is an excellent source as is seafood. However, if you don't eat meat, you can try legumes such as kidney beans and chickpeas. These are inexpensive, fiber rich, and are a satisfying and tasty meal base. Nuts and dairy foods are great snack ideas, but keep an eye on the fat content. Look for low fat and low sugar dairy products and don't over-indulge in nuts. Protein shakes and bars are popular with many sports people, and there is quite a choice of brands and flavours available. However, they are quite expensive and can have an unusual taste.

Complex carbohydrates are another essential element of nutrition. Despite the abundance of theories to the contrary, carbs will not make you fat, as long as you choose the right kind. As a general rule, brown is better than white. That means wholegrain bread, rice, pasta and cereals are in, and any product containing white flour is out. Whole grains are low GI foods. These give you a slow release boost of energy which will keep hunger pangs at bay. They also contain plenty of fibre which is good maintaining digestive health.

Fruit and vegetables are the best source of vitamins and minerals and, as they are so low in calories, there is no limit to the amount you can consume, in fact the more you have the better. Try some new and interesting ways to incorporate more vegetables and fruit into you daily eating plan, such as adding them to breakfast cereal and sandwiches. You will also get more variety of nutrients by choosing produce of different colours, like orange or yellow capsicums, dark green spinach and purple cabbage. This will greatly increase the size or your meals, but not the calorie content.

Of course you should aim to keep your training diet low in fat, but don't eliminate it altogether. Moderate amounts of "good" fats like olive oil, avocado and oily fish such as salmon are necessary to maintain good health. That doesn't mean that you can have lashings of butter, however. Saturated fat is high in calories, can raise cholesterol, and you should definitely limit your consumption of it.

Don't forget to keep your fluid levels up with a regular intake of water. Aim for at least 6 glasses a day, and even more if you have an intense training session. Herbal tea is another good source of fluid if you find it hard to ingest a lot of water.

Unfortunately, all your hard work training and dieting will be a waste of time if you over-indulge in junk food, which is high in fat, sugar and sodium. If you can't avoid fast food restaurants altogether, try the light options or choose another form of takeaway such as sushi. Don't fill your cupboards with highly processed snack foods such as potato chips, biscuits or sweets. Another item which is completely off limits is alcohol. You don't have to go overboard and ban all treat foods, but try not to have them any more than once a week. Remember, this is not a lifetime commitment; you will be able to eat and drink your favorite things once your training season is over.

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