Nutrition

Nutrition is possibly the single most important issue for body builders and elite athletes, or for that matter anyone who values good health. You can train as much as you like, but if your body is not getting the right nutrients, all that will happen is you will not achieve your goals, or you could become sick and even cause permanent damage. It's a little like running a car. If you don't put oil, water and petrol in it, it won't run properly and you can very easily damage it.

What do you need to consider with nutrition?

Nutritionists agree that you need a good selection of fresh produce every day. There is no substitute for this as being the base of your approach to nutrition. As a performance athlete or bodybuilder you will need to make sure that your body is getting all the protein it needs, but you also need to guard your immune system. When you train hard the immune system can be more at risk, and the right vitamins and minerals can help there.

You need to make sure you have enough carbohydrates for energy, and some oils are also important such as fish oil and pure olive oil. You need to be careful of packaged foods because they often contain hidden sugars and fats. There has been much talk of 'trans fats' lately which are implicated in a range of diseases, and some talk of banning them, but for practical purposes fresh is always best.

Some nutrition basics

There is a myth amongst some bodybuilders that you need to eat a lot of meat to gain mass. That isn't the best approach.

• Meat takes a long time - up to six weeks - to digest and sits in your bowel. Apart from using valuable energy, too much meat I slinked to bowel disorders and can weigh you down. Many top body builders now downplay eating too much meat.
• Eggs can be a great source of protein and general nutrition, but generally body builders prefer the egg whites which lowers fat
• Immune system protection is vital so you need sources of vitamins A, C and D as well as selenium. Fresh fruits and a bit of sunlight in moderation all help, but you may want to consider a supplement to ensure you are getting all the vitamins and minerals your body needs for immune health
• Carbohydrates help produce energy so make sure you go for whole grains, and freshly baked bread
• Grains and cereals are beneficial for a range of things not least of digestive health
• Protein can also be gotten from nuts and purely vegetarian sources. Many people eat more protein than their bodies require, and wind up eliminating it via urine
• Try to eat smaller, more regular meals as this enhances your metabolism which in turn helps with nutrient take up and weight control

Nutrition is a complex area so your best bet is to get expert advice on how best to configure your diet for your personal requirements

Supplements and nutrition

Supplements developed through scientific research can assist athletes, and regular people with making sure their bodies get everything they require for optimal health. But they are not a substitute for sound nutrition. Use them to add to a well thought out diet and exercise program and you will achieve the best results.