All bodybuilders need to master the basics of nutrition before hitting the gym. There is an inextricable link between nutrition and body tones.  There is no way you can develop the massive muscles you want without giving due consideration to nutrition. 

To derive the maximum benefit from your bodybuilding work outs, you will need to know about nutrition and how it affects your training output. If you do not give consideration to your diet and its composition, it will be quite hard for you to attain the physique you are looking for.

As a first step, you will have to appreciate that there are several kinds of nutrients that the body needs for various processes.  We will take a look at these and explain why the bodybuilder cannot neglect them in his daily dietary plans.

Carbohydrates

Carbohydrates are the main source of energy for the body.  They provide the fuel that the body needs to work.  It is for this reason that a large part of our daily food intake should consist of carbohydrates as our bodies are working all the time.  You cannot ignore this important nutrient as you need large amounts of energy for your workouts at the gym.  Another important fact about carbohydrates is that, if you do not give the body enough, it will look elsewhere for it.  In extreme cases, a body deprived of carbohydrates will turn to muscle, which is protein and then burn it up to produce glucose as energy for the body. 

So if you neglect the nutrition basics in bodybuilding and deprive yourself of carbohydrate intake, and train hard at the gym… you are fighting a losing war.

Some sources of carbohydrates include bread and cereals.

Protein

Protein is used to build the muscles in the body.  The body needs this nutrient to go about metabolism which is simply the breaking down and repairing of muscle tissues.  The body needs protein to manufacture nitrogen, a vital component of muscle tissue.  In view of the forgoing, it will be difficult for a bodybuilder to get a muscular look by neglecting protein in his or her diet.

Some sources of protein include eggs and milk.  

Fat

Fat is a positive nutrient despite all the negative publicity portraying fat as a killer.  In the event of a shortage of glucose, which is produced from carbohydrates, the back up energy available to the body is fat.  In the absence of fat, the body will use up the muscles tissues and burn them down to produce the glucose the body needs to function.

Another reason why you need fatty foods is; it helps the body to absorb essential vitamins and minerals. 

Some sources of fat are beef, pork, skinless poultry and fish.

Vitamin A

Vitamin A helps the skin to maintain its tone.  It also helps in the development of bones and normal growth.  Vitamin A is needed in a bodybuilder’s diet because of the frequent stretching of the skin during training.

Some sources of Vitamin A include meat, margarine, fish, egg yolks, butter, and liver milk orange and red fruits.

Vitamin C

Vitamin C maintains the vitality of the blood vessels and cell walls.  It is also needed by the body for formation of collagen which is a protein found in connective tissue.  For bodybuilding, Vitamin C in dietary plans is essential as this nutrient keeps ligaments (the tissue that attaches muscles to bones) and tendons (the tissues that attach bone to bone) healthy.  It also helps in the formation of red blood cells and in the absorption of iron from food. 

Foods rich in Vitamin C include Citrus fruits, juices, red peppers, strawberries and kiwifruits. 

Vitamin E

Vitamin E basically protects the cell membranes.  Cell membranes should not be exposed for whatsoever reason or else wrinkling and malabsorption of nutrients will occur.  Vitamin E is essential to bodybuilders as it helps the body to digest vitamin K.  Vitamin k helps the body to fight off radicals which damage cells.

Some sources of Vitamin E include vegetable oils, nuts, green leafy vegetables and whole grains.

Magnesium

Magnesium controls cardiac processes and without it serious heart problems can occur.  Lack of this nutrient can result in disturbances in blood flow, an essential component of high energy work outs.  This body nutrient also controls the muscles and without it, thinning of muscles can occur.

Good sources for magnesium include spinach and green vegetables.

Zinc

Zinc improves stamina and strength.  It is known to boost the work rate and overall performance of the muscles.

Some sources of Zinc include liver, eggs, and milk and whole-grain products.

Everyone should adhere to the basics of nutrition (not just bodybuilders) as it should be the first step taken towards any effective workout program.  Knowing what to eat, why you must and the effects are equally important as the exercises used to obtain results at the gym.