• essential amino acids

• non essential amino acids.

Essential amino acids cannot be produced by our body but they can be found in different aliments. They help muscles grow and repair damaged tissue. Animal proteins represent 60% or all sources of protein and the other 40% are represented by vegetables.Non essential amino acids are those types of amino acids our body can produce with the help of fats or carbohydrates. During bodybuilding practice our body consumes carbohydrates and they are rapidly transformed in an important source of energy. The quantity of daily carbohydrates a bodybuilder has to consume is 5-6 grams of carbohydrates per body kilogram. Carbohydrates are decomposed by our body in glucose; glucose is transported by blood throughout the body. Carbohydrates are recommended for increasing performance and endurance. Glycogen is a type of glucose which is stocked in our liver and muscular tissue. The main carbohydrates are sweets and cereals but carbohydrates are known as simple carbohydrates and complex carbohydrates.

Simple carbohydrates are products like honey and sugar. These nutrients are easily decomposed by our body which prefers them as sources of energy to proteins or fats. These include glucose, sugar or fructose. Complex carbohydrates are made of different simple carbohydrates. These are indicated in our daily diet and they can be found in cereals or some vegetables. Fats are not an efficient source of energy because they need a lot of water to be decomposed. Oxygen is also needed to help the body decompose fats and this creates toxic reactions. Fats have a great role in protection, carbohydrate absorption and as an important source of energy. 70 % of all fats are found in animal products and 30 % in vegetables. A bodybuilder also needs vitamins. The most important vitamins are vitamin C and E because they have an antioxidant effect. Vitamin C is found in lemons, oranges and blackberries and Vitamin E is found in peanuts and eggs.

Minerals are other elements that keep our muscles healthy. If your diet is rich in minerals your immune system gets better, also minerals increase muscles' strength. The most important minerals are iron, zinc and chrome. If a bodybuilder wants to add these minerals to his diet he should eat more chick peas as they are rich in iron and zinc. Also chick peas are easily absorbed by our body and assure a good digestion. Spinach is one of the most important sources of iron – we all remember Popeye and his amazing biceps after he ate spinach. You won't have such a fast muscle grow in real life but after a few months you can impress your dear Olive with your strength. Zinc is found in oysters, lobster, shellfish and barley so include those in your diet if you don't want to suffer from tissue damage or hair loss.

If you want to eat more chrome you will find it in cereals, cocoa and black tea. Studies show that a high quantity of vitamins is a must if you want to obtain great results. Bodybuilders should eat lot of fruits or take vitamin supplements to assure they won't have any problems. Don't forget to drink milk or yogurt; most of the bodybuilders drink skim milk but if you don't like it you can drink normal milk but pay attention to the label and only buy low fat milk. Why is milk good for bodybuilders? Studies show that calcium and lactose have amazing effects on our heart and prevent vascular diseases. If there's one thing a body builder should keep healthy is his heart. Also calcium helps the body control arterial pressure; doctors say that people who drink more milk have a lower change to develop colon cancer. Yogurt on the other hand is great source of protein: just 250 ml of yogurt assure 20% of the proteins you need in a day.

Water is another thing that shouldn't miss from our meals; drink water before you eat, during your meal and after you eat. Make sure you give your body enough water otherwise it will stop working efficient and start making your life miserable. If you have an intense training you should drink large amounts of water even 5 liters but these don't include the water from soups or juice. Also for each cup of coffee you have to drink another glass of water because coffee has diuretic effects. Eat fish at least once a week: it reduces the risk of cardiovascular diseases and prevents Alzheimer. Fish is also an important source of omega 3 fats which are highly recommended to bodybuilders. Chocolate- can you believe this? Yes you are allowed to eat chocolate but only moderately so put down the box and only choose two chocolate candies. Specialists say that chocolate is very good for our heart and has an antioxidant effect but you probably will eat it for its great taste.

If you feel tired or don't have much energy you can drink a cup of green tea before practice; the list that contains the benefits of green tea is a very long one. Replacing coffee with green tea is a very healthy choice. If you are a bodybuilder make sure that your meals include the nutrients listed above; if you don't eat well you won't increase your muscular mass. A lot of people who go to the gym and want to get bigger quit after a year of hard training because they don't see any results; they don't eat well and muscles won't grow if you don't eat well. You have to seriously plan your meals when you are a bodybuilder because training hard without a good diet will get you nowhere except, maybe, to the hospital.