i have recently lost alot of weight and want to start bodybuilding but i scared of gaining back the weight also i am in a tight budget what supplements work for building lean mass and what are some good foods
These are just the basics, for more in-depth facts research online.
Protein
Well, it’s kind of hard to be completely accurate in answering this question because it kind of depends on what kind of bodybuilding you want to start doing. If you’re looking to building a lot of muscle/really get into the sport then you’re good with what the other guy said, just a little lower. You need about 1.5 grams of protein per pound of bodyweight. You need so much because in short, protein is made up of amino acids, which are the building blocks of your muscles. If you aren’t going to be getting into that much, then just about 1 gram per pound of bodyweight is good.
Carbs
Depending on how you lost all your recent weight, you may hate or love carbs. I don’t know which one, but either way, carbs are important in building muscle, very important. Carbs help transport nutrients to your muscle through the blood stream. Getting nutrients to your muscles is one of the most important things in bodybuilding. But this fact comes in second to knowing that carbs breakdown to become blood sugar, or pretty much your energy in plain. Complex carbs take longer to digest than simple carbs. To summarize what could be a very long article, carbs are your fuel source in bodybuilding. If you don’t have enough carbs your body will start to use it’s protein as energy, which you don’t want it to do because you want to use protein to build all that muscle you’ve worked so hard for.
Fats
I’m going to start by saying… fats are not bad for you! They are very important. It all depends on what kind of fats you are taking in. Rancid (bad) fats are not good for you in any way and should be avoided at all costs. They generally appear in the good old form of junk food as well as others mentioned later in this… article I guess. What you want are the good fats. The good fats are very essential to your body, they make up the majority of the membranes of your cells as well as acting as a transport system for some nutrients your body needs. (These nutrients are considered "fat-soluble;" you need fat to use them. Some of these include Vitamins A, D, and E to name a few important ones.)
Water
Water is obviously also extremely, extremely important. For a lot of obvious reasons as well as others that aren’t. An obvious one being that your body is made of around 60% water. Your muscles are about 70-75% water and your blood is about 90%. And you already know the importance of blood, the transport system of nutrients, and muscles… the whole point of bodybuilding….. and moving in any way, shape, or form. A not so obvious reason is that even though some nutrients are fat-soluble, the others are water-soluble. (You need water to use them. Some important ones are Vitamin C, and B-complex vitamins.)
With all this said… we get to your question, what supplements and foods are good.
Supplements———
Needed/Necessary:
–Multivitamin (for any lack of nutrients you may have… no one eats perfectly)
–Protein (specifically whey being a very good protein)
–Joint Supplement (it’s always important to keep your joints in good working condition… that and I don’t think you want to get injured)
Very good, but not necessary:
–Creatine (creatine has been one of the most profound breakthroughs in bodybuilding of all time; what it does is help the body in the production of ATP, increasing your strength as well as endurance… I would look this one up…, as well as building muscle and giving you more energy in your workout… just look up creatine)
–Amino Acids (all are good and important, but look for "leucine, valine, and iso-luecine"… these are essential amino acids, which means you must get them in a supplement or through food, that have been shown to be very important in muscle anabolism… or the state of building muscle)
–Fat Burner (to try and stop the body from putting on any unwanted fat it may be trying to put on, or possibly to help you burn the fat itself)
–Fish Oil (good for increasing concentration along with many other things)
Foods———
–Milk (very important, in fact whey protein comes from milk)
–Whole Grain Wheats
–Chicken
–Fish
–Beef
–Green Vegetables (by green I mean ones with a lot of green, not ones like celery or cabbage… those are mostly water)
–Pretty much anything that has not been stored for a long period of time or processed too much. (Like frozen foods, junk foods, fast food, most cold cereals… some are good though.) A good rule of thumb: if it was once a part of mother nature, it has some good value to it. You want to try and eat things as close as possible to how it was in nature.
Remember: even though nutrition is the most important part of bodybuilding, or any kind of sport for that matter, you still need to start yourself of a rigorous training schedule and get enough sleep at night. Rest being by far second. If you don’t get enough sleep, your body will never be able to build muscle at its best. Training is when you destroy the muscle. Rest is when you rebuild it. You need at least 8 hours of sleep at night… at least.
Well, that’s about it for what I am going to write… but you can always find out more by simple looking online. (Don’t rely on the people at health stores like GNC, they can be knowledgeable but biased or just try to sell you stuff.) Good luck on your neverending quest to build muscle! Hope this helped some.
God Bless,
Wazzy