Optimum Nutrition for Bodybuilding
Paul Jenkins explains why it is important to monitor macronutrients, rather than calories, and why the frequency of your meals is of utmost importance when planning your nutritional regime.
Calories come second
The total number of grams of proteins, carbohydrates and fats is ultimately what is of most importance when calculating your diet. Dump the calories! A calorie is simple a measure of heat energy released when food stuffs are burnt. This calorie measuring process is carried out in an instrument known as a bomb calorimeter. The process is very simple, food stuffs are combusted inside the bomb calorimeter. The heat energy released is then measured. Proteins and carbohydrates have 4 calories per gram, fats have 9. However, a bomb calorimeter is much different than the human body.
Each time you consume any foodstuff, your body is able to differentiate between where the calories come from. Thus, a calorie from protein, carbohydrates and fats each has a different biological effect on your body. If calories were the only thing that mattered, then for example, you could consume all your daily calories just from fats. However, in practise this would be very bad for your health and would also adversely affect your body composition. Your body would not be able to sustain much muscle mass without any protein. We can then conclude; while the total of your daily calorific consumption is relevant, calories alone are not important its macronutrients that count. Consuming these in the right ratios is the key to your sporting success.
Meal frequency is also another important factor in reaching your optimum sporting potential. Meal spacing, and timing is of utmost importance when planning your nutritional regime.
Proteins are digested in to smaller molecules of amino acids. These amino acids leave the gut to enter the blood stream where they will circulate around your body to be delivered to places of need. Proteins are ultimately needed by your entire body forming the building blocks of all cells not just skeletal muscle tissue. For example, your skin, nails and hair are all made of different combinations of amino acids - all forming proteins. Blood levels of amino acids are only maintained for around 3 hours thus in order to maintain this anabolic environment you would need to consume proteins approximately every 3 hours.
Carbohydrates are the body's primary source of energy and as such your body constantly requires a certain level of glucose in its bloodstream. If your blood glucose falls to low or grows too high, both can result in sever health problems - including death! Therefore, your body has a very clever way of managing and maintaining its blood glucose. The 2 key hormones used in this process are Insulin and Glucagon. Insulin, excreted form the Pancreas is responsible for decreasing levels of blood glucose. Glucagon, Insulin's sister hormone is an antagonist to this process. Have your blood glucose drop too low and Glucagon will start breaking down liver and muscle glycogen (carbohydrates) to increase blood glucose levels.
Fats are unlike proteins in carbohydrates from the viewpoint that they are managed in a totally different way, and as such are not required to be eaten as often as proteins and carbohydrates in order to maintain bodily function.
Therefore, in order to maintain an anabolic (muscle building) environment it is required that you consume protein at least every 3 hours. I would suggest dividing your total daily intake of protein equally throughout your daily meals. Carbohydrates on the other hand can be tapered to suit your energy requirements. For example, after sleeping 7-8 hours your body wakes in a fasted state with low blood glucose. A larger carbohydrate meal at this time is beneficial. Depending on your energy requirements and activities throughout the day you can then adjust the amount of each carb meal to suit.
If you are sat in an office all day your energy requirements are minimal and thus only a small portion of complex carbs would be needed each meal. Prior to training and post training your energy requirements are much greater and therefore it is beneficial to consume larger amounts of carbohydrates around these periods. Structuring your carbohydrate intake around your energy requirements will ensure that blood glucose is maintained sufficiently, and carbohydrates are also used for energy rather than being stored as fat.
Optimum number of meals
Simple maths can tell us that by eating 6 meals per day spaced every 3 hours leaves only 7 hours of the day for sleep. Therefore, if you are planning on eating more than 6 meals you would need to decrease the space in between meals. The maximum, and what I believe to be the optimum number of meals for bodybuilding, would be 8 per day. 8 small meals spaced every 2 hours leaving 8 hours of the day for sleep. Try eating anymore and you would have to set your alarm in the night to wake to eat. This is not only unnecessary, but goes past the point of being beneficial, interfering with your Circadian rhythm. Your circadian rhythm is a 24-hour rhythmic endogenous hormonal cycle that is ultimately governed by the earth's rotation around the sun.
The separation of day from night via light from the sun is what regulates our hormonal system which in turn regulates our sleep/wake cycle along with other bodily functions. Interrupt your sleep pattern to try and squeeze in extra meals, not only will you find you aren't getting the rest you need to recover from your training; you will also interrupt your hormonal cycle which will cause detriment to your whole being. Therefore, I suggest eating 6 - 8 meals a day with plenty of unbroken sleep.
It can be tough consuming all the required nutrients solely from whole foods. Therefore, along with a well-structured and balance nutritional program I would also suggest using some high-quality sport supplements to compliment and further enhance your training, performance and recovery.
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About the Author
Paul Jenkins is a competitive British bodybuilder, nutritional coach, and CEO of DNA® Lean sport supplements.
The following Sports Coach pages provide additional information on this topic: