Body building nutrition

[sweetchuck]

Ive been weight training for quite a while now and thought it wise to begin eating the correct food. Could someone advise me as to what i should eat in order to help me gain size (muscle, not more fat).

[El D]

The world of body building nutrition is one full of contradictions. I think what most would agree on would be the following points.
1. Eat more - there must be a calorie surplus to gain muscle - unfortunately as it is an inexact science you will gain some fat also. This is remedied by going through a cutting phase where cals are dropped mildly and fat is lost.
2. Eat more protein - protein builds muscle and is difficult to turn into fat but do not neglect other areas of your diet. I personally would aim for a ratio of 50 30 20 protein carbs fats - but try and keep the fats unsaturated.

At the end of the day everyones metabolism is different and therefore everyones dietary needs are different but the 1 thing that everyone has in common is that in order to gain muscle the body must have excess cals.

[sweetchuck]

Thank very much for a thorough (i think thats how to spell it) answer. As it sounds like you know your stuff, and as im a bit of a thicky when it comes to food types, could you please let me know what kinds of food contain " unsaturated fats"

[El D]

Unsaturated fats, because of their chemical composition, are liquid at room temperature (as a rough guide). Nuts are a great source of unsaturated fats, try and avoid processed sources like peanut butter for example. Some body builders supplement their diet with flax oil. But avoid butter, cheese, and unfortunately meat fat as much as you can. Don't go crazy though, you are allowed a small amount a day so never deny yourself something full stop - just cut back or you will go crazy . . .

For more advice, I recommend visiting

www.muscletalk.co.uk

The nutrition section there is excellent. Good luck!

[teamcool]

Work out how many kg's you weigh and then times that number by 2.2 and the result is the amount of protein you should have per day in grams (e.g. if you weigh 70kg, 70 x 2.2 = 154, therefore 154g of protein per day). Protein is found in meat such as chicken, fish, gammon, beef etc. It can be hard to make up the protein but it can be supplemented by drinking protein shakes aswell as food.

[ahar]

i've heard protein shakes don't really work that well, or those powders you get charged tons for. there are different types of unsaturated fats, polyunsaturated and monounsaturated. monounsaturated are the best ones, and you'll find these in oily fish such as sardines, mackerel, salmon and tuna (not tinned). olive oil is also a good source. adult protein requirements are 0.75 - 1g per kg per day, (1kg = 2.2 pounds) but most people easily meet their requirements, it is unusual for people in developed countries to be protein deficient.

[teamcool]

Yeah but you need a lot more protein if you are weightlifting as your muscles requir protein to repair themselves. Holland & Barratt currently have an offer on protein shakes, 10 pounds for a 910g tub which is extremely good value and each shake provides you with 30-40g approx protein. check out www.affordablesupplements.co.uk