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Eating for Muscles
Every person who takes up bodybuilding should have a basic
understanding of nutrition. The very words body building imply
that we are undertaking something constructive. An exercise program
is not enough. Exercise merely tones and develops existing
muscles. In order to build muscles we must have the nutrients
that promote growth. In this section I shall provide only a basic
outline of what is involved in good eating. This should serve the
needs of most people. If you have a special problem, you should
consult a physician and study books on diet and nutrition.
There are three primary nutritional elements—proteins, carbohydrates
and fats. They are all necessary to the well-balanced
diet. I would suggest that in planning your diet you obtain a
small calorie counter from your supermarket or drugstore. Be
certain it gives a complete breakdown of the various foods—how
many grams of protein, carbohydrates and fats are in each portion.
Use it to help regulate your intake of body-building fuel.
Protein is the most important element to the bodybuilder.
Protein is for growth, maintenance and repair of muscle tissue.
The amount of protein needed by the average person is 1 gram
for each 2 pounds of body weight. The bodybuilder needs
more—approximately 1 gram of protein to each pound of body
weight. Someone on a super-gain program will require even
more protein—at least 1½ grams of protein for every pound of
body weight.
The highest-quality proteins come from animal sources—eggs,
fish, poultry, meat and dairy products. Much lower in value (because
they are not as readily assimilated) are proteins of plant
origin—beans, rice, corn, peas and nuts. To make these more
readily available for use in the body they should be taken with
animal proteins. Generally speaking, the bodybuilder will experience
the fastest growth by choosing protein from animal
sources.
Carbohydrates raise the blood sugar level and supply the
muscles with energy. You need a certain amount of carbohydrates
to fuel your system so it can utilize its available protein to
the greatest advantage.
Fats too are essential to a good diet. Not only do they heat
your body and lubricate your body parts, they also provide a
necessary base for carrying vitamins A, D and E.
Aside from protein, carbohydrates and fats, you should have
adequate vitamins and minerals. It is preferable to get your vitamins
and minerals from the foods you eat. However, in accelerated
training situations it is advisable to reinforce your regular
diet with supplements. The following are the vitamins your body
needs to maintain itself properly:
Vitamin A—important to good vision, skin texture, and maintaining
the delicate linings of the nose and throat. Sources: eggs,
liver, milk, carrots, spinach.
Vitamin B complex (twelve B vitamins, including niacin, riboflavin
and thiamine)—essential to a good balance of the nervous
system and the normal functioning of the digestive system.
Sources: eggs, whole grains, poultry, green vegetables, fish, fruit,
milk, brewer's yeast.
Vitamin C—promotes healing; builds up resistance to infection;
aids in the production of connective tissues; generally
strengthens the skeletal and vascular systems. Sources: citrus
fruits, tomatoes, green vegetables.
Vitamin D—essential for strong teeth and bones. Sources:
milk, fish, egg yolks, chicken livers and, especially, direct
sunlight.
Vitamin E—contributes to the functioning of the circulatory,
respiratory and reproductive systems. Sources: wheat germ, vegetable
oils, eggs and leafy green vegetables.
In addition to vitamins, and in many cases to make certain
vitamins available to the body, you require adequate amounts of
the- following minerals: calcium, magnesium, phosphorus, iron,
iodine, potassium, sodium, copper, zinc, manganese.
There are four basic food groups. You should be aware of thesegroups
and see that you include something from each one in
your daily diet.
1. Milk and dairy products—cheese, cottage cheese, yoghurt and
buttermilk.
2. Fish, poultry, meat and eggs.
3. Fruits and vegetables (preferably fresh).
4. Breads, cereals, fats.
Obviously, you will concentrate on the first two groups, since
they contain the high-protein foods. But do not neglect carbohydrates
and fats. To maintain the stamina to train, you need fuel
and energy foods.
One thing every bodybuilder (or individual concerned with
the ultimate welfare of his body) ought to do is to cut superrefined
foods and food products from his diet. Do yourself a favor:
start eating foods that will give you quality and vitality. Replace
all refined sugar with honey. Avoid cakes, pies, candies,
french fries and packaged snacks. Satisfy your sweet tooth with
fresh fruit.
Those readers who wish to lose weight can do so easily just by
cutting out sweets, as I have suggested, balancing meals for more
protein, and staying with the exercise program. However, if you
really want to put on muscle I am including my super weightgaining
diet.
The secret of rapid weight gain is a high-protein, high-calorie
diet. Your body can effectively utilize only so much protein at a
time: 30 to 50 grams seems to be the maximum amount. Eating
six small meals a day (instead of three large ones) is the ideal
way to pace your protein intake. Smaller amounts of food are
handled more easily by the digestive system, and there is no
danger of over-stretching the stomach. The following diet is
based on the frequent-small-meal principle and supplies just
over 5,000 calories and 300 grams of protein.
BREAKFAST: 7 : 3 0 A.M.
3 eggs; ¼- to ½-pound beef patty; 2 pieces buttered toast; 2
glasses milk
MIDMORNING SNACK: 10:00 A.M.
half sandwich, meat; 1 hard-boiled egg; 1 glass milk
LUNCH: 12:30 P.M.
1 meat sandwich; 1 cheese sandwich; 2 glasses milk; fruit
MIDAFTERNOON SNACK: 3:00 P.M.
1 hard-boiled egg; 3 slices cheese; 2 glasses milk
SUPPER: 6:00 P.M.
½ to ¾ pound ground beef; baked potato with butter; salad;
vegetable (corn, beans, peas, etc.); 2 glasses milk
BEDTIME SNACK: 9:00 P.M.
Protein drink: 2 glasses milk, ½ cup nonfat milk solids, one egg,
½ cup ice cream. Mix in a blender.
I designed this diet for the individual who either works or is a
student. You can rearrange the mealtimes to suit your own
schedule, as long as you keep two and a half to three hours between
them. Here are a few additional suggestions that should
help you gain weight rapidly:
1. Take your own lunch to work. Make sandwiches of roast
beef, meat loaf, ground beef, tuna, liverwurst, chicken, turkey,
ham, egg, peanut butter or cheese.
2. Use only 100% whole wheat (stone ground is the best),
rye, or pumpernickel.
3. If you get hungry between meals, eat cashews. These nuts
supply protein, fat and additional calories.
4. Dried fruits are also high in calories and provide extra vitamins
and minerals.
5. Use mayonnaise, oil and salad dressings whenever possible
with sandwiches, salads and vegetables.
6. Have an extra protein drink on workout days.
7. Plan a definite eating schedule. The body thrives on regularity.
Never skip a meal or a snack.
