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Nutrition

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Category: Vitamins & Supplements.

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.

When it is not possible to get enough nutrition from your diet each day, it is always 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.

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. A sub-maintenance level of food energy is combined with cardiovascular exercise to lose 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.

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