Essay on Nutrition

Essay on Nutrition

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Nutrition


If you go into any gym in the world and randomly ask 100 people to pinpoint the most important thing for achieving success in bodybuilding and fitness, you'd probably get just as many different answers. Most replies, however, would involve various training programs or styles.

As important as training is, nutrition plays an equally large role — your diet is almost always responsible for either success or failure in bodybuilding and virtually any fitness program. Here I'll present a basic nutrition program that includes some key tips on nutritional timing, metabolic enhancement and preferred food and supplement choices. This program can teach you how to determine your daily protein, carbohydrate, fat and caloric needs. So get your calculators and notebooks ready; back-to-basics Nutrition 101 is about to begin.

DAILY CALORIC INTAKE
Before we examine the various macronutrients, let's look at the common denominator that links all types of foods: calories. This is a topic that has been used and abused a lot over the past several years. At one point, high-calorie diets were in, then low-calorie diets came back in fashion. The same holds true for protein, carbohydrate and fat. Opinions seem to change all the time.

The following formula, on the other hand, is tried and true. If you follow it and make adjustments as needed, you can't help but achieve nutritional nirvana. Unlike many of the complex formulas for figuring daily caloric needs that have been introduced, my formula is a simple, effective method.
If your goal is to add muscle while not adding bodyfat, or even slowly eliminating bodyfat, multiply your weight (in pounds) by 13, 14 or 15 — 13 if you have a slow metabolism, 14 for a moderate m...


... middle of paper ...


...ly basis. Instead, eat a small, protein-based meal 1--2 times during the course of the evening.
Although carbs aren't all that important during the night, small amounts should be consumed with your meals to aid in protein digestion. Protein will help prevent catabolism and promote anabolism during sleep, when the all-important growth hormone is released.
Drink a protein shake, eat 3--4 egg whites (pasteurized or cooked) or have a cup of cottage cheese just before bed and then once again in the middle of the night when you get up to go to the bathroom. If you can't convince yourself to eat, at the very least you should consume a handful of amino acids or branched-chain amino acids. All you need is about 75--125 calories in each meal, and don't forget to include them in your daily counts.
Start eating in the middle of the night and you'll grow around the clock.

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