Natural Bodybuilding Diets

As a rule, the best bodybuilding diet is the one tailor fitted to the needs of the athlete. This means that all those diet plans provided in books and websites should act no more than guides as to what the bodybuilder should eat and what the recommended portions are. However, the best bodybuilding diet should still be the ones that suits the health needs of the person; the athlete's target weight; and should always act in correlation to the amount of training the bodybuilder undergoes.

Naturally, training for this sport means the repetitive use of certain muscle groups in order to attain both bulk and muscular definition. However, this does not mean that bulk and muscle definition can be attained only by eating protein and basically, nothing else. That is not a great diet plan to begin with, even if you are not into bodybuilding.

For novices, the best bodybuilding diet begins with eliminating almost all processed foods from everyday meals. Frozen dinners and French fries will not give you the sculpted body you want. It may give you the bulk but certainly not in the right places. Plus, these would be harder to convert to muscle definition later on.

Stick to freshly prepared meals and try using as little processed ingredients as possible. Instead of using soy sauce (for example) you could try sticking with a dash of salt instead. Or if you are grilling meat, instead of using bottled marinades, you could prepare a fresh one instead. Alcoholic drinks and sugary colas are also processed, so these should be removed gradually as you go along.

Fresh fruits and vegetables are also favorable, especially the ones that are high in vitamins and minerals. Examples of which are dark leafy vegetables and vibrantly colored fruits.

Most advanced bodybuilders limit their sugar and salt intake. Sugar makes the body feel hungry (even after meals) and salt makes the body feel thirsty (which increases the body's needs to stock up on liquids.) For novices though, this might prove to be a somewhat bigger hurdle. It would be advisable if the novice bodybuilder seeks the advice of his or her health care provider or sports nutritionist before limiting his or her sugar and salt intake.

Carbohydrates are also important, since these are quickly converted into energy by the body. Although most processed foods should be eliminated from the diet, carbohydrates in the form of gluten-free bread and whole wheat bread (both processed) should be incorporated in meals once in a while. These are great low glycemic carbohydrate sources - and fiber-rich as well. Oatmeal is also processed but these can be safely incorporated in the diet. Boiled or roasted sweet potato is a great substitute for breads and oatmeal. Boiled or steamed brown rice (also known as red rice) is another better choice. However, portions are to be carefully monitored and controlled.

Protein is essential but red meat like beef, mutton, pork and veal are somewhat more difficult to digest therefore more difficult to turn into usable energy. Try sticking with white meats such poultry and fish, which are easier on the digestive system. You could also acquire protein from milk, eggs and soy.

A lot of factors are needed in order to determine the best food for natural bodybuilding. Some of the factors to consider are: the physical state of the person (beginner or advanced muscle building state); his or her current dietary needs, his or her underlying medical condition (if any); and the target weight. For professional bodybuilders, all these can be taken care of a sports nutritionist or dietician. This ensures that the athlete can attain his or her peak form while maintaining good health. This balance is essential because the bodybuilder will need the calories in order to burn calories through his or her training.

For beginners or those beginning their training without the benefit of a dietician or nutritionist, the biggest misconception is increasing protein in everyday meals and eliminating most other food groups from the diet. This is definitely not the best food for natural bodybuilding; but it is the best diet to seriously damage muscles and internal organs. The human body is simply not equipped to survive on protein alone. Protein is important, that much is true. The best sources of protein would be controlled portions of poultry and milk. However, carbohydrates and fats are also essential, as well as fiber, vitamins and minerals. Water is another critical element in bodybuilding.

According to most experts, carbohydrates are usually included in the list of best food for natural bodybuilding. This food group is necessary to keep the mind functioning because the natural glucose in carbohydrates helps fuel brain functions. It also increases the body's energy level. Both factors are essential when it comes to discipline and training. Low glycemic carbohydrates are more favorable because these are slowly digested by the body; and when taken in moderation, make the person feel full for longer periods of time. This eliminates the possibility of food cravings later on. Example of low glycemic carbohydrates are: brown rice, oatmeal and sweet potato. About 1.5 to 2 grams of carbohydrates are recommended per one pound of the athlete's weight.

A healthy dose of unsaturated fats are needed for bodybuilding. Essential fats keep cell membranes healthy and increase the development of hormones, both factors are important in muscle building. The best sources of unsaturated fats would be fish oils (in naturally prepared or cooked tuna and salmon) and olive oils. The recommended dosage is usually about 1 « tablespoons per day.

Fiber, vitamins and minerals in fruits and vegetables help maintain a healthy digestive system. Most fresh fruits and vegetables contain high levels of vitamins and minerals which are better than the ones found in bodybuilding supplements. Fiber-rich foods help eliminate unwanted toxins in the body.

Water - plain, unflavored water - is one of the best natural foods that athletes could take, and these should be taken before, during and after workouts to replenish the body. Some novice bodybuilders tend to also limit water intake since this adds pounds to the body. However, studies show that this practice puts undue stress to the muscles and the internal organs making them more prone minute muscle tears.