HEALTHY NUTRITION FOR BODY BUILDERS

Exercise performance can be improved by adequate food intake. Adequate energy intake needs to be consumed during times of high-intensity training to maintain body weight and maximize the training effect. Carbohydrates are important to maintain blood glucose and replace muscle glycogen. Fat intake should not be restricted either. A 2018 study published in Nutrients found that to gain muscle, individuals would need to consume 1.6 grams of protein per kilogram of body mass each day. For someone weighing 150 pounds (68 kg), this would equate to 109 grams of protein each day. While protein is a key nutrient for muscle development, it is not the only thing to depend upon. Research, published in Frontiers in Nutrition, indicates that a holistic approach and focus should be on consuming an overall healthy diet pattern. 

By including complex carbohydrates, lean protein, and healthy fats in your daily diet, you can ensure that your body is receiving the nutrients it needs to maintain and build muscle. It is recommended to try to consume four to five small meals at regular intervals throughout the day that each provides approximately 20 to 30 grams of high-quality protein, along with complex carbohydrates and healthy fats, taking care not to exceed 40 grams of protein in any single sitting, otherwise, your body will break down protein consumed to use as energy which is not ideal for your overall health.

No vitamin and mineral supplements should be required if a fitness enthusiast/bodybuilders is consuming adequate energy from a variety of foods. Dehydration decreases bodybuilders' performance. Two hours before exercise 400 to 600 ml (0.4L - 0.6L) of fluid should be consumed and during exercise 150 to 350 ml (0.15L - 0.35L) of fluid every 15 to 20 min. After exercise, the dietary goal is to provide adequate energy and carbohydrates to replace muscle glycogen and ensure rapid recovery.  Let's take a look at the foods you can have after workouts that enhance your body: 

1. Boiled Egg: After exercise, you can consume 2-3 boiled eggs or 4-5 eggs if discarding the yolk.
2. Banana Smoothie: this can be achieved by blending bananas with peanut butter and milk to make a delish and filling post-workout smoothie.
3. Grilled chicken: Lean meat must be the best option to obtain the required protein. Grilling the chicken is the best way to have it.
4. Protein shake: Protein shakes not only provide a good dose of protein but also enable satiety for long.
5. Greek yogurt and fruits: Greek yogurt topped with fruits, including raspberries, blueberries, strawberries e.t.c provides the best post-workout meal as it contains the nutrients essential to replenish energy and promote recovery.
6. Nut and seeds: This is best to munch on as snacks after completing your workout. You might want to keep a bottle in the bag and munch on it when you feel super hungry after a workout. 
7. Sweet potatoes: These are a good source of carbohydrates that will healthily satiate hunger as they are boiled.
8. Cheese and veggies: Cheese sauteed with veggies like bell pepper, corn, onion, capsicum, etc.. is another great option to have after a workout.

Are raw eggs safe for bodybuilders?

It is well-known that egg (protein) ingestion after exercise strongly stimulates muscle growth. Recent work has even shown that the ingestion of whole eggs stimulates muscle growth to a greater extent compared to only ingesting egg whites. So, the intake of whole eggs appears to benefit your muscle growth. 

Previous research in humans investigated the differences between ingesting raw and cooked eggs on their digestibility. These studies clearly show that substantially less of the egg protein will be digested after eating eggs in their raw (vs cooked)form. So, it appears that less of the amino acids from an egg will become available in the systemic circulation when eggs are eaten raw vs cooked. However, for the muscle growth response (i.e. muscle protein synthesis), There were no differences between raw or boiled egg ingestion. Therefore, if the goal is muscle growth, you may as well ingest 5 raw or boiled eggs as it does not seem to matter, but be mindful of the high risk of salmonella infection when the egg is consumed in raw form. So, if you want to prevent that, be cautious of processing your eggs before consumption as it has higher benefits than ingesting raw eggs.

In conclusion, a healthy choice of diet after a workout is vital to promote recovery, replenish energy, and repair muscles. The fact is, that raw eggs have been reported to show merely approximately 51% protein digestion and amino acid absorption, whereas cooked eggs show approximately 91% protein digestion and amino acid absorption. This demonstrates that food processing (such as heat treatment) strongly influences protein digestibility and absorption, hence, boiled egg ingestion will lead to more amino acids becoming available in the systemic circulation (provides a functional supply of blood to other tissues).

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