What Diets Bodybuilders Prefer?

Achieving a lean, cut physique requires hours of training and a dedication to clean, nutritious eating. Bodybuilders do eat more protein than a sedentary person, but they also consume plenty of carbohydrates and fats to support energy and hormone needs. A no-carb diet provides too little energy to support training needs.
Protein
A strength-training athlete, such as a bodybuilder, needs more protein than a person who does not exercise at all. While the Institute of Medicine recommends a minimum of .8 g of protein per kg of body weight for average people, you might need as much as 2 g of protein per kg of body weight as a bodybuilder says the International Society for Sports Nutrition. Protein supports the repair, synthesis and growth of muscles. For a 200 lb. person, this is about 182 g of protein per day -- the equivalent of 20 oz. of chicken breast. Another way to figure protein needs is as a percentage of calories. A review of bodybuilding studies and literature published in the journal "Sports Medicine" in 2004 recommends you aim for 25 to 30 percent of daily calories to come from protein during off-season and pre-contest times.
Carbohydrates
Carbohydrates are your body's primary source of energy. As a bodybuilder, you need carbohydrates to support training intensity. The body turns carbohydrates into glycogen, which is stored in the muscles. Muscle cells full of glycogen stay hydrated, which also helps with muscle growth. In muscle-building, or off season, eating carbohydrates also helps you add calories to your diet -- which helps you gain muscle weight. About 55 percent to 60 percent of calories should come from healthy carbohydrates such as brown rice, yams, green vegetables, oatmeal, quinoa and low-fat dairy -- even during a pre-contest phase of training.
Fats
Although bodybuilders seek to reduce body fat, particularly right before competition, you still need to consume healthy fats to support important body functions. Choose unsaturated types of fat found in fatty fish, nuts, avocados and plant oils. These fats support vitamin absorption and the production of hormones that help to stimulate muscle growth. Approximately 15 percent to 20 percent of your calories should be composed of healthy fats.
Ideal Meals
Mike Francois, a champion bodybuilder, described his perfect bodybuilding meal in an article on the Muscle and Fitness website. For a person weighing over 200 lbs. and training intensely, 6 oz to 8 oz. of chicken breast, 2 cups of brown rice, 1 cup of broccoli and 1 tbsp. of olive oil provide an optimal ratio of carbs, protein and fat. Oatmeal with egg whites at breakfast and a fruit smoothie made with whey protein powder and low-fat milk are other bodybuilding staple meals.

Health Benefits of Ritz Crackers

Ritz is a popular brand of crackers in the United States with several different varieties and packaging options. Eating crackers as part of a well-balanced diet has health benefits due to the nutrients they contain. However, keep portion sizes moderate because Ritz crackers do contain sodium and saturated fat. A single serving is about 1/2 oz., while the number of crackers in a serving varies depending on the variety.
Protein
The amount of protein in Ritz crackers isn't huge, but a serving of plain Ritz crackers does offer 1 g. Your body needs protein to support healthy cells and for growth and development. It is needed for healthy skin, hair, nails and muscles and most of your bodily functions require protein for optimal performance. Choosing a package of Ritz peanut butter and cracker sandwiches ups your protein intake to 4 g. A package of the cracker and cheese sandwiches contains 3 g of protein. A serving of Ritz Crackerfuls contains 2 g of protein.
Carbohydrates
Carbohydrates are your body's main source of energy and a deficiency could leave you feeling weak and tired. Your daily calorie intake should be made up of 45 to 65 percent carbohydrates, which is equivalent to 225 to 325 g per day for a 2,000-calorie diet. A serving of plain Ritz crackers offers 10 g of carbohydrates. Opting for the whole wheat version, with 11 g per serving, increases your complex carbohydrate intake. Complex carbohydrates come from whole grain foods and are healthier than refined carbohydrates and offer longer lasting energy.
Calcium
The amount of calcium in Ritz crackers isn't huge, but with 2 percent of your daily intake recommendation per serving, it does contribute overall. Calcium is important for strong bones and teeth and aids in message transmission between your brain and body. A deficiency increases your risk of osteoporosis. A serving of Ritz peanut butter and cracker sandwiches increases your calcium intake to 6 percent of the daily intake recommendations, while the cheese and cracker sandwiches offer 8 percent.
Iron
Iron is a nutrient that is important for cell growth and aids in oxygen transport throughout your body. A deficiency could result in anemia, which is characterized by feelings of weakness and fatigue. The amount of iron found in Ritz crackers is not going to cover your daily needs, but will contribute. A serving of plain Ritz crackers contains 2 percent of your daily iron needs and a serving of both the cheese and cracker sandwiches and the peanut butter and cracker sandwiches contain 6 percent.

Making and Use of Pickled Squash

Pickling allows you to preserve foods in a brine for storage. Pickled squash may be zucchini, butternut, pumpkin or any number of gourd varieties. Pickling makes the squash salty. This means adding it to foods will enhance the flavor and give it a salty taste. Once the pickling is done, finding ways to use the squash is not difficult. You can serve it cold or combine to create a sauce for sandwiches.
Sauce
Step 1
Dice the pickled squash until you have 3/4 to 1 cup.
Step 2
Empty one jar of mayonnaise into a mixing bowl.
Step 3
Combine the diced squash into the mayonnaise, stirring to spread thoroughly. Cover the bowl with plastic wrap and use the mixture to spice up sandwiches.
Vegetable Platter
Step 1
Prepare a platter of fresh, chopped vegetables. For example, chop fresh broccoli, cauliflower and carrots.
Step 2
Add the pickled squash slices to the platter by mixing them with the other vegetable pieces or creating a separate section on the plate.
Step 3
Pour your choice of salad dressing into a serving bowl and place it near the platter or in the center of the vegetables to use as dipping sauce.
Salad
Step 1
Mix together the ingredients for a salad in a bowl. For instance, tear up leaf lettuce, slice tomatoes and add chopped egg or meat.
Step 2
Add the pickled squash slices to the bowl. Use as many slices as you want for the salad.
Step 3
Toss the ingredients in the bowl and serve with a vinaigrette dressing.

Mild Peppers and Its Health Benefits

Some people avoid including peppers in their diet because they find the spiciness unpleasant. Fortunately, there are several types of mild or sweet peppers available that can provide significant nutritional value. Keep in mind that the banana peppers are still mildly spicy -- although much less so than most hot peppers. Some peppers are not spicy at all.
Potassium
According to the University of Maryland Medical Center, your body uses potassium to send electrical signals, helping the heart, muscles and digestive system function properly. Adults of both genders need about 2,000 mg of potassium per day. A mild, or sweet, green pepper contains 287 mg of potassium; a mild red pepper contains 346 mg; a mild yellow pepper contains 394 mg; and a cup of chopped banana peppers contains 317 mg of potassium.
Vitamin C
Vitamin C is an antioxidant that can help prevent damage caused by free radicals that can lead to cancer and other health conditions. It is also used to make collagen, which is found in ligaments, tendons, skin, scar tissue and similar body parts. According to the Office of Dietary Supplements by the National Institutes of Health, women need 75 mg of vitamin C per day, and men need 90 mg per day. A mild green pepper contains nearly 132 mg of vitamin C; a mild red pepper contains over 209 mg; a mild yellow pepper contains over 341 mg; and a cup of chopped banana peppers contains 102.5 mg.
Vitamin A
Vitamin A helps prevent macular degeneration, maintaining the health of your eyes as you age. It also helps keep your teeth, bones, skin and membranes healthy. Men need to consume 900 mcg of vitamin A per day, while women need to consume 700 mcg per day. A mild green pepper contains 30 mcg of vitamin A; a mild red pepper contains 257 mcg; a mild yellow pepper contains 19 mcg; and a cup of chopped banana peppers contains 21 mcg.
Calcium
Calcium is very important to develop healthy bones and teeth; it also contributes to proper nervous and muscular system function. Adults need about 1,000 mg of calcium daily until age 50, and 1,200 mg daily thereafter. A mild green pepper contains 16 mg of calcium; a mild red pepper contains 11 mg; a mild yellow pepper contains 20 mg; and a cup of chopped banana peppers contains 17 mg.

Sore Chest and Swimming

Assuming that a sore chest after swimming is not caused by muscle pain or a viral or bacterial infection, chlorine-induced asthma may be the culprit. A sore chest after swimming laps may be indicative of severe inflammation of the lung tissue due to asthma-like symptoms caused by the inhalation of chlorinated water in swimming pools. Always consult a respiratory specialist for symptoms that do not clear within a reasonable amount of time or if breathing is impaired.
Chlorination of Swimming Pools
Chlorination used in pools can induce breathing problems, including asthma and inflammation of the airways. A study published in the May 2011 issue of the "Journal of Science and Medicine in Sports" investigated the link of chlorine exposure and the incidence of asthma and allergy-related illnesses in more than 1,100 adult recreational swimmers. The researchers found a significant correlation of the time spent in chlorinated pools to the frequency of bronchial inflammation. The study concluded that swimming in chlorinated pools may be a risk factor for developing asthma and other breathing difficulties.
Asthma in Swimmers
Competitive swimmers have an increased risk for the development of asthma, according to a study published in the August 2010 issue of the "Scandinavian Journal of Medicine and Science in Sports." The authors compared the incidences of asthma in competitive swimmers to those of age-matched nonswimmers and found a significant increase in the frequency of the condition. Of the competitive swimmers, 30 percent reported asthma symptoms, compared with only 16 percent of the nonswimming control population.
Symptoms of Chlorine Exposure
Long-term exposure to low levels of chlorine gas in swimming pools can also result in wheezing, coughing, and rales, which is a rattling sound caused by congestion of the lung tissue. A study reported in the July 2010 issue of "Proceedings of the American Thoracic Society" investigated the effects of chlorine exposure on lung tissue. The researchers found an increased rate of acute respiratory distress syndrome and stated that up to 1 percent of these individuals will die from this condition. The authors concluded that treatment of ARDS should include humidified oxygen and beta-blockers to inhibit lung inflammation and to prevent premature death.
Exhaled Nitric Oxide
A study included in the December 2009 issue of "BMC Pulmonary Medicine," explored the relationship of airway inflammation and exhaled nitric oxide in swimmers as a measurement of lung function after exposure to chlorinated water. The researchers evaluated 39 lifeguards and found that more than one-third of them had inflammation of the lung tissue and decreased lung volumes of at least 20 percent. The study concluded that increases of exhaled nitric oxide were indicative of lung inflammation.

Strength and Mobility Conditioning for Hockey

Hockey is a sport which requires high levels of strength, coordination, mobility and conditioning. During a hockey match, you will find that you rarely move at a steady pace -- it is far more likely that you have short, intense bursts of speed, followed by periods of moving slowly or resting. Sprint training can play an important role in helping to increase your speed over the ice, and to improve your overall conditioning and fitness levels.
Sprint Training
Short sprints lasting a couple of seconds, such as a 20- or 30-yard dash, are effective for developing your speed off the mark and reaction time, which is useful when battling for the puck or trying to make a block. These will also help to train your ATP-PCr, or anaerobic energy system, which is used during explosive and powerful movements. Another option, which can improve all-round conditioning and developing your lactate, or endurance, energy system, is to perform longer sprints in the 200- to 400-meter range.
Technique
Maintain proper form when sprinting; not doing so will lead to sub-optimal results, and may even cause an injury. U.K. athletics coach Brian Mackenzie recommends keeping an upright posture and running on the balls of your feet. You should also aim for a smooth, relaxed motion, and try to drive forward on every stride.
Programming
Your sprint sessions should be very demanding, and focused on improving speed, power and endurance over short distances. Strength coach Christian Thibaudeau recommends starting with just one sprint session a week, comprising between three and five 400-meter sprints, depending on your fitness levels. As you get fitter, you can increase the number of workouts and sprints you do, and reduce your rest times, although Thibaudeau recommends not training more than three times per week or going above seven sprints per session or below 60 seconds of rest.
Benefits and variations
Jason Ferruggia, owner of the Renegade Gym in New Jersey recommends that during the first half of the hockey season players do the majority of their training off the ice, as this helps to build strength and reduce muscle imbalances. Sprinting is ideal for this, as it also aids in building power and explosiveness. You may also wish to consider including some direction and speed changes in your sprint workouts, to help mimic actions you may have to do in a game, and make your training more functional.

3 Healthy Carb foods for Athletes

Several years ago I stopped eating white bagels.  “What do you mean you don’t eat bagels?  What do you eat then?” As a marathoner and endurance athlete, my training partners looked at me incredulously.  Pasta and bagels are staples in every runner’s diet.  How else do you carbo load?

Yet on the other end of the spectrum, at least half the women at the gym reel in horror at the thought of carbs. Oatmeal, fruit, bread all banned from their shopping carts.  High protein fad diets became the norm over the past decade as fears of obesity and rising blood sugar levels turned all carbs into the enemy.  There seems to be more confusion than ever. 

First and foremost, let’s not forget the crucial role that carbohydrates play in our bodies.  Our liver breaks carbohydrates down to glucose, which is then either used immediately as energy or stored as glycogen in our muscles and liver.  Excess levels are converted to fat, hence the fears about the link between carbs and fat.  Glucose is used by every cell in the body and is the primary fuel source for your brain.  If you’re feeling a little fuzzy-headed by mid-afternoon it could be because your brain is starving.  Exercise, of course, also needs to be fueled by carbs.  This is true for everyone from elite athletes to weekend warriors.  The bottom line is that we need to consume carbohydrates in order to keep both our mental and physical energy tanks topped up.

So why did I stop eating bagels?  Really, it’s about the power of whole foods.  Carbohydrates are not all alike and our body distinguishes between simple and complex carbs. The Standard American Diet (SAD), with its reliance on processed, packaged convenience foods has left many of us nutritionally depleted.  White flour and sugary products are simple carbohydrates that have been stripped of their naturally occurring vitamins, minerals and fibre.  They are digested and enter the bloodstream quickly, which explains that boost of energy followed by the crash an hour later.

As an athlete, my food is my fuel.  The nutrients that I consume (or don’t) will affect my health, my energy and my performance levels.  Digestion and absorption of nutrients, restful sleep and recovery from hard training are all dependent on what we eat.  Why would I choose to fuel with empty calories over nutrient-dense whole foods?  Artificial and processed foods (including many breakfast cereals, packaged granola bars, cookies and white rice) with their high glycemic loads, can leave you feeling hungry and sluggish within an hour.  That’s because sustained energy can only come from the complex carbs that release glucose into your bloodstream more slowly.   (The higher the glycemic load, the more rapid the effect on your blood sugar). Whether you’re trying to get through a yoga class, a spinning class or an afternoon run, you don’t want to run out of steam half way through.

Complex carbohydrates in the form of whole grains, legumes, fruits and vegetables are nutritional powerhouses.  High in fiber, they will keep you feeling fuller longer, promote healthy digestion and keep blood sugar in check.  Legumes, fruits and vegetables are loaded with vitamins, minerals and anti-oxidants that combat inflammation and free-radical induced damage (common in all levels of athletes). As a runner, they will give me all the energy I need when I’m facing that final set of intervals on the track or my next 15 mile run.

Here are 3 carbs I can’t live without.

Sweet Potatoes

I can’t say enough about this superfood.  High in both fibre and carbohydrate content, sweet potatoes provide sustained energy and will satisfy the hungriest appetite. They are brimming with anti-oxidants and anti-inflammatory compounds in the forms of Vitamin C, beta-carotene and anthocyanins.  High levels of potassium help maintain fluid and electrolyte balance in our bodies and can help alleviate muscle cramps.  Also as a great source of iron, manganese, folate and vitamin B6, sweet potatoes will give your immunity a boost.  They are easy to enjoy when baked whole but are particularly good if you slice them up, drizzle a little olive oil and sea salt and pop them into the oven.  Yummy sweet potato fries!

Apples

In all the hype against sugar and fructose, somehow fruit has also been lumped in as one of the bad guys. Consider that a white bagel will have a glycemic load of 24 whereas an apple comes in at 6 and even the often-feared banana has a glycemic load of 11. While whole fruit does contain fructose, it also is packed with fibre, vitamins, minerals and phytonutrients.  What could be easier to eat on the run than an apple?  With an amazing array of phytonutrients, apples promote healthy blood-sugar balance and offer anti-asthma, anti-cancer and cardiovascular benefits along with 21 grams of complex carbs.  Enjoy 3-4 servings of fresh fruit every day.

Quinoa

Technically quinoa is not a grain, but a protein-packed seed.  Its benefits, however, are very similar to those of whole grains.  Its fibre and mineral content can reduce the risks of heart disease, type 2 diabetes and obesity.  With 10 grams of protein and 58 grams of carbs in a half cup serving, it not only fuels your body but will also aid in tissue repair and growth.  Served with a dollop of maple syrup, cinnamon and a handful of berries, quinoa is a great alternative to cold breakfast cereals.   

What are good carb sources for athletes?

Several years ago I stopped eating white bagels.  “What do you mean you don’t eat bagels?  What do you eat then?” As a marathoner and endurance athlete, my training partners looked at me incredulously.  Pasta and bagels are staples in every runner’s diet.  How else do you carbo load?

Yet on the other end of the spectrum, at least half the women at the gym reel in horror at the thought of carbs. Oatmeal, fruit, bread all banned from their shopping carts.  High protein fad diets became the norm over the past decade as fears of obesity and rising blood sugar levels turned all carbs into the enemy.  There seems to be more confusion than ever. 

First and foremost, let’s not forget the crucial role that carbohydrates play in our bodies.  Our liver breaks carbohydrates down to glucose, which is then either used immediately as energy or stored as glycogen in our muscles and liver.  Excess levels are converted to fat, hence the fears about the link between carbs and fat.  Glucose is used by every cell in the body and is the primary fuel source for your brain.  If you’re feeling a little fuzzy-headed by mid-afternoon it could be because your brain is starving.  Exercise, of course, also needs to be fueled by carbs.  This is true for everyone from elite athletes to weekend warriors.  The bottom line is that we need to consume carbohydrates in order to keep both our mental and physical energy tanks topped up.

So why did I stop eating bagels?  Really, it’s about the power of whole foods.  Carbohydrates are not all alike and our body distinguishes between simple and complex carbs. The Standard American Diet (SAD), with its reliance on processed, packaged convenience foods has left many of us nutritionally depleted.  White flour and sugary products are simple carbohydrates that have been stripped of their naturally occurring vitamins, minerals and fibre.  They are digested and enter the bloodstream quickly, which explains that boost of energy followed by the crash an hour later.

As an athlete, my food is my fuel.  The nutrients that I consume (or don’t) will affect my health, my energy and my performance levels.  Digestion and absorption of nutrients, restful sleep and recovery from hard training are all dependent on what we eat.  Why would I choose to fuel with empty calories over nutrient-dense whole foods?  Artificial and processed foods (including many breakfast cereals, packaged granola bars, cookies and white rice) with their high glycemic loads, can leave you feeling hungry and sluggish within an hour.  That’s because sustained energy can only come from the complex carbs that release glucose into your bloodstream more slowly.   (The higher the glycemic load, the more rapid the effect on your blood sugar). Whether you’re trying to get through a yoga class, a spinning class or an afternoon run, you don’t want to run out of steam half way through.

Complex carbohydrates in the form of whole grains, legumes, fruits and vegetables are nutritional powerhouses.  High in fiber, they will keep you feeling fuller longer, promote healthy digestion and keep blood sugar in check.  Legumes, fruits and vegetables are loaded with vitamins, minerals and anti-oxidants that combat inflammation and free-radical induced damage (common in all levels of athletes). As a runner, they will give me all the energy I need when I’m facing that final set of intervals on the track or my next 15 mile run.

Here are 3 carbs I can’t live without.

Sweet Potatoes

I can’t say enough about this superfood.  High in both fibre and carbohydrate content, sweet potatoes provide sustained energy and will satisfy the hungriest appetite. They are brimming with anti-oxidants and anti-inflammatory compounds in the forms of Vitamin C, beta-carotene and anthocyanins.  High levels of potassium help maintain fluid and electrolyte balance in our bodies and can help alleviate muscle cramps.  Also as a great source of iron, manganese, folate and vitamin B6, sweet potatoes will give your immunity a boost.  They are easy to enjoy when baked whole but are particularly good if you slice them up, drizzle a little olive oil and sea salt and pop them into the oven.  Yummy sweet potato fries!

Apples

In all the hype against sugar and fructose, somehow fruit has also been lumped in as one of the bad guys. Consider that a white bagel will have a glycemic load of 24 whereas an apple comes in at 6 and even the often-feared banana has a glycemic load of 11. While whole fruit does contain fructose, it also is packed with fibre, vitamins, minerals and phytonutrients.  What could be easier to eat on the run than an apple?  With an amazing array of phytonutrients, apples promote healthy blood-sugar balance and offer anti-asthma, anti-cancer and cardiovascular benefits along with 21 grams of complex carbs.  Enjoy 3-4 servings of fresh fruit every day.

Quinoa

Technically quinoa is not a grain, but a protein-packed seed.  Its benefits, however, are very similar to those of whole grains.  Its fibre and mineral content can reduce the risks of heart disease, type 2 diabetes and obesity.  With 10 grams of protein and 58 grams of carbs in a half cup serving, it not only fuels your body but will also aid in tissue repair and growth.  Served with a dollop of maple syrup, cinnamon and a handful of berries, quinoa is a great alternative to cold breakfast cereals.  

Athletics and Nutrition - What do you need?

Athletics 
Currently there is great interest in the relation be­tween nutrition and sports and physical fitness; nutri­tionists, physicians, and trainers are exchanging ideas and studying the nutritional implications of various types of physical activity associated with different sports. One area of common interest has been muscle physiology and the metabolic processes within muscle cells. Muscles are made up of many filamentous cells or fibers. Each cell contains many nuclei lying between the cell membrane (sarcolemma) and the cytoplasm (sarcoplasm). Embed­ded in the sarcoplasm and running the entire length ofthe cell are many fine fibers called myofibrils. Within each myofibril are long parallel rows of contractile proteins, actin, and myosin. The smallest contractile unit in a myofibril is called a sarcomere. During muscle con­traction, brought about by the release of acetylcholine at the synapse of the neuromuscular junction, actin fila­ments slide into spaces between myosin filaments, pulling in the ends ofthe sarcomere. Cell membrane permeabilit:· to sodium and calcium is increased, and potassium leaks out of the cell. Immediately after this contraction acetyl­cholinesterase breaks dovm the acetylcholine, readying the muscle for reactivation.
ATP (adenosine triphosphate) is the source of energy ­for the actin-myosin contractile process. Both glucose ane fatty acids are metabolized in the muscle cell to produce the ATP. The proportion of each depends on the metabolic state and nutrient supply to the muscle, the type of physical exercise, and the type of muscle cell. After a meal when plenty of glucose is avail­able, it is taken up by the muscle cell in quantity, both
'erted to glycogen and, along with fatty acids, used to uce ATP. In the postabsorptive state when blood cose levels drop, more fatty acid is taken into the cell and oxidized at the same time glucose uptake and utilization decrease.

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