“The straight skinny on diet and nutrition for body building athletes”, by christian Griffith Nutrition: Nutrition is the most important part of athletic/fitness achievement. A proper nutrition program is eighty percent of an effective fitness program! Proper eating habits must be consistent, efficient and persistent. Adhering to proper and consistent nutrition will ensure maximum performance for your workouts and maximize results achieved from your exercise program.
If you choose not to follow a good nutrition program, you can plan on seeing about twenty percent of the results that would be possible. Water: Water is the most important nutrient in your body, and is essential to a good, healthy diet. You must drink at least 80-100 oz. (10-12 glasses) every day. No exceptions! Foods: Your daily food intake should consist of 30% protein, 50% carbohydrates and 20% fats. Eat good, lean sources of protein such as fish, chicken breast, turkey breast, egg whites, or any of numerous protein powders/shakes that are on the market.
Its best to consume complex carbohydrates such as white and brown rice, sweet and white potatoes, fresh fruit and vegetables, Low-fat whole wheat bread or wheat/oat bagels. You do need to allow for some fat in your diet, but try to avoid saturated fat from animal protein. Try to get you fat from monounsaturated sources like, olive oil, walnuts, peanuts, almonds and various others. Allow yourself one small dessert daily (don’t go overboard). A little treat can take the edge off, but that’s it, only one time daily! Oh, if your not already a label reader you are going to need to become one. Unless you’re a dietitian or nutritionist you’re probably not going to always know what you’re eating, so always read the nutrition label.
Avoid : High calorie foods and dishes containing fatty dairy products, and high saturated fat. If you must eat something really fattening, eat only small, cautious and infrequent portions. Whenever possible avoid rich dressings and dips altogether. Don’t eat desserts before bed and avoid anything two hours before bedtime if possible. You do not burn a lot of calories while sleeping. Calories in your stomach during sleep risk being stored as fat. Try to get in the habit of eating for what you are going to do, instead of what you have done. If you are going to be burning a lot of calories, eat more complex-carbohydrates. If you are going to be lying around, eat less.