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Bodybuilding Tips: Eat Right to Build Muscle
by Bernie Latton
http://www.rhonebodybuilding.com

After a number of bouts with the press about the use of
steroids and other drug enhancers to help build and define
muscle, the bodybuilding world is on a crusade. There's a
renewed emphasis on 'all natural' bodybuilding - the art
of sculpting bodies and building muscle without using
drugs.

One of the most important tools in the all natural
bodybuilder's arsenal is diet. This should come as no
surprise to any fan of bodybuilding - or any other sport
that requires hard training. What and when and how to eat
has always been part of the lore of training. Many a young
man recalls his coach's advice to eat chow down on the
steak to help build strong muscle.

While the importance of protein in a bulking up diet hasn't
changed, it's now only one of many recommendations for diet
and nutrition while you're trying to build your body. The
focus these days is on total nutrition - a healthy balance
of proteins, carbohydrates and other essential nutrients.

Instead, experts suggest splitting your calories over six
meals, spaced out over the course of the day. Your first
meal should be immediately after rising, your last about an
hour before bed.

Each meal should include one portion of protein and at
least one portion of carbohydrate. You'll also need to
readjust your concept of a 'portion'. For the purposes of
a bodybuilding diet, a portion is about the size of your
fist. This will help account for the difference in caloric
needs between a small person and a larger one. Smaller fist
equals smaller portion - but one portion is one portion.

Carbohydrates are your body's primary energy source. They
include starches like potatoes, rice and baked beans, as
well as fruits like bananas. Your body needs adequate carbs
to fuel it, or it starts burning muscle mass.

Fats have a bad rap these days. The fact is that your body
needs some fat to build and maintain cells. Too much fat or
the wrong kind of fat will be stored as body fat for your
body to draw on in case it needs the extra fuel. There are
three kinds of fat - saturated, mono-unsaturated and poly-
unsaturated. Overindulging in saturated fat, found in beef
and other red meats, chicken fat and other animal fats, can
raise your cholesterol, contribute to heart disease and
cause other health problems. The fats and oils that are
found in nuts, vegetable oils, fish and seafood can
actually help lower cholesterol levels. They contain the
essential fatty acid omega 3, which is one of the most
important building blocks of cells.

Vitamins are found in most things that you eat, but the
most important of them come from grains, fruits, vegetables
and legumes. When you're working on building muscle, you
need to include good sources of vitamins C, K, A and all
the B's. Include 1-3 portions of vegetables, fruit and
grains in all your meals.

Your body also requires minerals - non-organic compounds
that are found in plant and animal foods - to process and
rebuild itself. Calcium, magnesium, iron, manganese and
zinc are just a few of the minerals that your body needs in
order to function properly. The only way to be sure to get
all the minerals that you need is to eat a varied diet, or
to take a mineral supplement that includes the recommended
daily allowance of all the minerals your body needs.

Combine that with a regular routine of working out, and
you'll see the results that you've been looking for.

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