Big and healthy: 10 ways to supercharge your body and your nutrition plan for ultimate muscle gains—and better health

Flex, August, 2003 by Steve Stiefel

Bodybuilding is a healthy lifestyle, yet bodybuilders are frequently called upon to defend that statement. That's because some bodybuilders train to extremes, ignore their wellbeing and overlook the fact that the best way to make bodybuilding progress is to be as healthy as possible. Getting the most out of being a bodybuilder means focusing on all aspects of the sport--workouts, recovery, proper nutrition, supplementation and healthy habits. Bodybuilders often get caught up in one of those facets and overemphasize it to the detriment of the big picture--the goal of adding as much lean mass as possible to sculpt a better physique. The reality is that being the best bodybuilder possible means consistently attending to all aspects of the sport.

With that in mind, check out the following recommendations. Are you doing all that you can to make the most of your physique?

#1

Water is the essence of life. It's also the essence of health and, as such, it's one of the cornerstones of muscle gain. If you're underhydrated, you are not providing your body with an ideal environment for muscular growth and, in fact, your muscles will appear flatter and smaller, and your strength will be affected. In addition, taking in too few fluids may undercut your health. Almost all bodily functions depend on proper hydration to function at peak efficiency. This includes your digestive, immune, cardiovascular, neuromuscular and a host of other systems.

Recommendations: Bodybuilders should drink at least one gallon of water a day. When you are stressed, train hard or sweat profusely, you should consume even more. Strive to drink about 16 ounces (oz) of water 20 minutes or so before a workout--and at least 5-10 oz every .15 minutes during--to increase your blood volume and muscle pumps.

Strategies: Drink water several times throughout the day, especially between meals. Carry a bottle with you and drink from it throughout the day as you work, travel, train, etc. Don't discount the benefits of other fluids--tea, milk and even coffee contain water and are beneficial in helping provide your body with the fluids you need.

#2

Many bodybuilding foods, especially those high in protein, are low in, fiber. Yet, bodybuilders should consume even more fiber than the average person does. Fiber is crucial for helping the body digest food, and it serves many other functions, as well. By consuming an adequate amount of fiber, you'll get more bang for your training buck, as well as improve your long-term health. Fiber helps slow down the digestion of protein, allowing your body more time to absorb amino acids for muscle building.

Recommendations: Bodybuilders should take in at least 25 grams (g), and preferably 35 g or more, each day from whole-food and supplement sources: If you currently get less than, the minimum, slowly increase your fiber consumption by 2-3 g per week until you are getting a daily basis.

Strategies: Include vegetables in every whole-food meal. Use nuts and seeds as additional protein sources. Always eat whole fruit instead of drinking fruit juice Choose whole-grain breads over processed breads. Use whole-grain oatmeal rather than quick-cooking oats. Select protein products that contain at least 2 g of fiber per serving (however, use fiber-free protein products postworkout for aster absorption). In general, think about fiber as a vital nutrient and consistently make choices that result in adequate daily fiber consumption.

#3

It's no secret that consuming plenty of vegetables and fruits is one of the best ways to enhance health. It shouldn't be much of a stretch to recognize that they can a]so improve your bodybuilding gains. In addition to their essential fiber content, vegetables and fruits are a crucial source of vitamins, minerals and other micronutrients. Many people believe they can simply take a multivitamin/multimineral to cover their bases, underestimating the power of nature. We know about many of the nutrients in vegetables and fruits, but they also might contain still-undiscovered nutrients that may be crucial for health and muscular gains.

Recommendations: Eat vegetables and fruits with every whole-food meal. Strive to take in a minimum of five servings a day, and shoot for eight or more. A serving is a fairly small portion (2-3 oz), so most bodybuilders can easily consume at least two or three servings at a meal.

Strategies: Add berries to oatmeal. Cook vegetables in bulk, preparing several servings at once. Eat plenty of mixed-green salads and add vegetables, such as broccoli, to them. Add fresh salsa (and other vegetables) to eggs -- a bodybuilder's breakfast is often devoid of vegetables. Make a conscious effort to take in vegetables and fruits throughout the day, every day.

#4

Bodybuilders need more nutrients than average people do. Although many bodybuilders generally choose healthy foods, their diets are often limited in variety. Regularly consuming food combinations that are low in one or more nutrients can inadvertently result in deficiencies.