22nd March 2008
Eating a Lean Mean Diet
Diet and nutrition is an essential
part of body building. If you want to
build a lean mean body then the last
thing you need to do is diet by
depriving yourself of food. The key
is to eat a balanced diet.
Everybody needs the four basic
nutrients – water, carbohydrates,
proteins and fats as well as
vitamins, minerals and other
micronutrients to build muscle. It is
not at all about calorie deprivation.
By choosing the healthiest forms
of water, carbohydrates, proteins and
fats and eating them in the proper
balance you can encourage your body
to function at its optimal level.
Water is essential because it is
involved in every function of the
body. It helps transport nutrients
and waste products in and out of
cells and is necessary for all
digestive, circulatory and excretory
functions. It is also needed to
maintain a proper body temperature.
To ensure health you should drink at
least eight, eight ounce glasses of
water a day.
Carbohydrates supply the body with
the energy it needs to function and
are found almost exclusively in plant
foods such as vegetables, fruits,
peas and bean. Milk products from
animals also contain carbohydrates.
Carbohydrates are divided into
simple and complex carbohydrates.
Simple carbohydrates are simple
sugars such as fructose, sucrose and
lactose. Complex carbohydrates
include foods such as vegetables,
whole grains, peas and beans.
Carbohydrates are the main source
for fueling the brain and red blood
cells.
When choosing carbohydrate rich
foods for your diet, selecting
unrefined foods such as fruits,
vegetables, peas beans and
whole-grain products, as opposed to
refined, processed foods such as soft
drinks, cakes and candies, is
essential for health.
Protein is essential for the
growth and development of the body’s
cells and it also provides the body
with energy. Protein is also needed
for the body to manufacture hormones,
antibodies, enzymes and tissues.
Once consumed protein is broken
down by the body into amino acids,
which help build muscle. If there is
a shortage of protein in the diet
then there may be problems with the
muscles.
Dietary proteins belong to two
different groups. Complete proteins
contain ample amounts of all of the
essential amino acids and are found
in meat, fish, poultry, cheese, eggs
and milk. Incomplete proteins contain
only some of the essential amino
acids and are found in grains,
legumes and leafy green vegetables.
All soybean products such as tofu
and soymilk are complete proteins.
Yogurt is the only animal-derived
source that is vegetarian. Otherwise
protein is found in meat.
Fat is the most concentrated
source of energy for the body so it
is essential to consume as part of a
healthy diet and nutrition plan.
However excessive fat intake is a
major factor in such health problems
as obesity, high blood pressure,
coronary heart disease and colon
cancer.
Keeping these fats below 10% of
your total consumption is considered
to be the healthiest approach to
eating a healthy diet while muscle
building.
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