Video:Body Building Nutrition

Transcript:Body Building Nutrition

Hi! I'm Hank Uhlaender. I'm the Natural Bodybuilding competitor, fitness author, owner of Hanksfitness.com, and we're here today at Houston, Texas at Next Level Fitness and we're going to talk about the basics of bodybuilding nutrition.

Bodybuilding Nutrition Includes Two Categories

Bodybuilding nutrition is broken up into two categories in micronutrients and macronutrients. Micronutrients are your vitamins, minerals, and enzymes that are typically going to be found in your food that you're eating throughout the day. However, we supplement them with vitamin packs AM and PM to make sure that we don't miss the gaps in our nutrients throughout the day that we need to recover and function properly.

Your macronutrients are going to be your lean proteins, your complex carbs, simple carbs at the right time and fats. Your lean proteins are going to be spaced out throughout the day; they're going to be combined with your complex carbohydrates and fats; 6-8 meals based out throughout the day. And what you want to do is control your portions in such that you have like the size of your fist or your palm.

Eat the Right Fats, Carbs, and Proteins to Build Muscle

Some of the good fats are going to be almonds, they're high in potassium. There is also some flaxseed oil; olive oil is also another good one. Your complex carbohydrates are typically gong to be your grains, large flake oatmeal is preferred; it's lower in glycemic. Brown rice is also popular. In vegetables, you can pretty much eat as many vegetable as you want to. I tend to stick with spinach, green leafy vegetables, and sweet potatoes are also popular amongst bodybuilders, because they have a lot of potassium in them.

Your lean proteins are going to be your protein powders, typically whey protein, also non-GMO soy is good, and you also have egg whites; those are the two highest bio available proteins that you can get that absorbed through the body. And you're going to also have chicken breast, turkey breast, and some lean cuts of beef, as well as some fish and so forth.

Properly Supplement Your Bodybuilding Workouts With Water and Nutrients

But most important thing to do is make sure you're drinking enough water. Now typically, a bodybuilder will drink liters of water a day. One of the last things you might want to consider for your program is your pre-cardio supplements, post-cardio supplements, and pre-workout supplements and post-workout supplements and doing your workout as well. I'll use a Neuro before my cardio or you can use a half a cup of coffee or some type of other fat burning product.

And after you're done with your cardio, you'll want to immediately have some type of a protein, I'll use a whey shake that has a little protein, little carbs and that carries me until I get to my first real meal which is going to be egg whites and oatmeal with some almonds. Depending on the length of my workout and how I'm feeling, where am I at my diet, I might also use a branched-chain amino acid product with some electrolytes just to keep my workout strong and to protect my muscle from going into catabolic state where I potentially could lose some of that hard earned muscle that I want to keep. 

And these are some tips on natural bodybuilding nutrition. Thanks for listening!