Protein is needed for building and repairing muscle.
Bodybuilding Guidelines & FAQ's:
- How much? 1 - 1.5 gram of protein per pound of bodyweight
- What if I don't have a food scale? 3 oz. of meat is about the size of a deck of playing cards.
- Hint - an ounce of meat & fish has about 7 grams of protein.
Steak, 6 oz. = 42 g. of protein
Chicken, 3.5 oz. = 30 g. of protein
Tuna, 6 oz. can = 40 g. of protein
Fish filet, 3.5 oz. = 22 g. of protein
Eggs, large = 6 g. of protein
Milk, 1 Cup = 8 g. of protein
Beans, 1/2 C. = 7 - 10 g. of protein
Cooked (black, pinto, lentils)
Peanut Butter, 2 T. = 8 g. of protein
Almonds, 1/4 C. = 8 g. of protein
New Zealand Radio - World in Sports Program, April 1, 2008
Carbohydrates is the main energy source for training and it is stored as glycogen in muscles.
The fullness of your muscles depends on your glycogen stores, so if you do not eat enough carbohydrates then your muscles
will look flat and you will experience a notable loss in strength.
Bodybuilding Guidelines & FAQ's:
How much? Varies depending on your training goals.
The Specifics:
- To gain muscular size consume 3 to 3.6 g. of carbs per lb. of bodyweight.
- Precontest, to lose bodyfat, to become more lean in order to show your muscular definition consume 1 to 1.5 g. of carbs
per lb. of bodyweight.
How much is enough if I don't have a food scale? Cold cereal, berries, popcorn (1 cup)
is approximately the size of a baseball.
Good Carbs:
- Starchy Carbs such as oatmeal, brown rice, potatoes, and yams.
- Fibrous Carbs such as green vegetables, lettuce, broccoli, spinach, cauliflower, peppers, and
cucumbers.
Other Carbs:
Fruit lowest in sugar:
Papaya
Guava
Apples
Plums
Peaches
Pears
Apricots
Grapefruit
Strawberries
Cranberries
Blueberries
Blackberries
Raspberries
The following types of fruit are high in sugar and you should try to avoid these during your precontest
diet.
- Bananas
- Dried Fruit
- Mango (I know this one will be difficult to avoid but have one waiting for you after the night show) Sorry.
Bad Carbs:
Simple Carbs such as candy, sugar, cake, cookies, maple syrup, basically anything processed.
Water
How much is enough? Consume .6 fluid ounces per pound of bodyweight.
- For example, if your body weight is 100 lbs you will need to consume at least 60 oz. of water daily.
- To ensure that you are truly getting enough water throughout the day split it over your 6 meals, so in this case drink
10 oz. of water at each meal.
Why?
Information on the way - please check back in a few days.
Can I substitute Coconut Water? Yes, but be very careful because unlike water, you need to factor
in the total grams of carbohydrates for your daily intake. Also, coconut water contain a natural amount of sodium, so
if you are precontest, then you may want to avoid this choice. If you live in the South Pacific and you are susceptible
to cyclones, then try stocking up on bottled water, avoid mineral water and make sure that you read the label.
Below is the exact nutritional values for coconut water.
