No matter your genetics or the goals you've set for yourself – strength, size, fat loss – you need to follow the rules of bodybuilding nutrition if your hard training is going to pay off. Here's the fourth part in our 7-part series.
31 REPAIR WITH GLUCOSAMINE AND CHONDROITIN Glucosamine is the major building block of the solid parts of cartilage. Chondroitin is a major component of connective tissue, especially cartilage. Often, these two ingredients are combined in one supplement. Bodybuilders should use glucosamine and chondroitin for joint injuries, and for injury prevention. Take 1,500 to 2,000 mg of glucosamine and 800 to 1,200 mg of chondroitin each day. Split that amount into a morning and evening dose.
32 BCAAs Branched-chain amino acids (BCAAs) are essential aminos: leucine, isoleucine and valine. They're important for bodybuilders because they can help with energy production, fat burning, muscle growth and recovery. Those who take BCAAs may note increased bodyfat loss and improved maintenance of muscle mass. Take 3-6 g per day.
33 VITAMIN C CAN REVITALIZE YOU Vitamin C is a powerful antioxidant that helps in the synthesis of hormones, amino acids and collagen. It also protects immune-system cells from damage and allows them to work more efficiently. The body cannot store vitamin C, so it must be frequently supplemented. Multivitamins contain C, but additional supplementation will ensure that you don't have a deficit. Take 500-1,000 mg per day.
34 VITAMIN E IS EXCELLENT This antioxidant is especially Vitamin protective of body tissues. Vitamin E acts as a preservative that prevents many substances from destructive breakdown in the body. Vitamin E also prolongs the life of red blood cells and is necessary for the proper use of oxygen by the muscles. Bodybuilders should supplement with 400-800 IU per day.
35 GO FOR GREEN TEA You can drink green tea or take it as a supplement in place of a formal thermogenic. To minimize production of estrogenlike compounds, look for a brand that contains at least 50% polyphenols and/or 30% epigallocatechin gallate.
36 EAT A LARGE BREAKFAST FLEX bodybuilding diets always recommend a substantial breakfast loaded with protein and complex carbs. Whether you're cutting bodyfat or building muscle mass, a large breakfast jump-starts your metabolism, providing you with the calories and nutrients you need to get your day started and keep you going. Of course, if you train in the morning, you should eat the bulk of your calories after your workout (or at least an hour and a half before). In that case, a small preworkout meal is fine and may even be beneficial.
37 EAT SEVERAL MEALS EACH DAY All bodybuilders should eat as many meals as possible, striving for a minimum of five a day. Eating multiple meals serves many functions. It provides your body with a constant stream of micro-and macronutrients to facilitate the muscle-building process. A constant supply of calories helps keep your metabolic rate revved up so that you are more likely to use that energy instead of storing it as bodyfat.
38 TAKE IN PROTEIN AT EACH MEAL In addition to eating several times a day, it's a good idea to stay focused on your protein consumption at each meal. By making certain that you take in a minimum of 20 g of protein at each meal, 20-40 g preworkout and 40-60 g postworkout, it will be easier to get your daily total of at least 1 g per pound of bodyweight. As an additional benefit, the constant stream of aminos this provides will help prevent your body from burning muscle tissue.
39 ADD A SMALL PREWORKOUT MEAL The word used to be that should train on an empty stomach. Research has shown that a small meal, preferably liquid, taken 15 to 20 minutes, or right before training, may aid postworkout recovery. Providing your body with simple carbs and whey protein is an ideal way to kick-start recovery before these nutrients are even needed. Keep the calorie count on your preworkout meal low — 200 calories or less, equal to about 20 g of protein and 25 g of carbs — so digestion doesn't interfere with your workout.
40 TAKE IN SIMPLE CARBS AND PROTEIN POSTTRAINING Postworkout is one of the most crucial nutritional windows. At that point, your body needs simple, fast-digesting carbs – 50-100 g, depending on your size, diet and workout — to rapidly replenish glycogen stores depleted by weight training and to increase water uptake and protein synthesis. By adding 20-50 g of protein immediately after a workout, you provide your body with the raw building materials for repairing and constructing new muscle mass. A protein shake with simple carbs is ideal at this time because it's easily digested.
