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Most
people understand that fiber plays an important role in the
overall health and wellness of the body, but this form of
carbohydrate is actually quite beneficial to bodybuilders as
well.
Fiber is found in
the cell walls of plants and can be obtained from food
sources such as fruits, vegetables, oat bran, beans, grains
and psyllium. Because of its chemical structure, fiber is
indigestible to humans and remains completely intact as it
travels through the body. It is actually a carbohydrate, but
acts differently since it cannot be broken down into its
basic glucose building blocks.
If fiber can't
even be digested, what could possibly make it so important
to bodybuilders? Well, even though fiber is considered a
"nonessential" nutrient, it still plays an
important role in building muscle, gaining strength and
maintaining your overall health. |
This
increased secretion of hormones will pack muscle size onto
your entire upper body as well.
Fiber is most well known
for its ability to induce regular bowel movements.
Why is this so important
to bodybuilders?
Well, since you are trying
to build as much muscle as possible, you will probably be consuming
at least one gram of protein per pound of bodyweight each day. One
of the main sources of this protein will come from animal meat such
as chicken and beef. The problem with this is that if meat stays in
the digestive tract for too long it can produce toxins that pose
long-term negative health consequences. An adequate amount of fiber
each day will ensure that foods are moving along smoothly through
your digestive system.
Fiber is also beneficial
in its effect on slowing down the rate of gastric emptying. Gastric
emptying is the process where foods are moved from the stomach to
the small intestine. When you consume foods containing fiber, they
become "gelled" in your stomach and slow down this
process. The small intestine is where most nutrients are absorbed
and pumped into the bloodstream. By slowing down the transfer of
food to the small intestine your body will be able to extract the
nutrients much more efficiently. This "timed-release"
effect will also keep your body in an anabolic state for longer and
decrease the chances of muscle catabolism setting in.
Along with its digestive
benefits, fiber has also been known to regulate blood sugar levels.
This will result in a more gradual release of sugars into the
bloodstream and will decrease the chances of unnecessary insulin
spikes and unwanted fat storage. This will also allow your body to
increase its natural production of this powerful anabolic hormone
without having to increase the consumption of simple carbohydrates.
As you can see, fiber is a
fairly important carbohydrate form to incorporate into your diet. I
would highly recommend that you focus on consuming around 25-35
grams of fiber each day for maximum benefits.
To learn the complete
inside scoop on proper muscle-building nutrition, go ahead and visit
my website by clicking the link below. You'll learn everything you
need to know to structure the most effective nutrition plan possible
in order to maximize your muscle and strength gains. You can also
download my "Empowered Nutrition Mass-Building Meal Plans"
to take all of the guesswork out of your diet...
About The Author
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Once an awkward,
pencil-necked "social reject", Sean Nalewanyj is
now a renowned bodybuilding expert, fitness author, and
creator of the most celebrated natural bodybuilding program
online today: "The Muscle Gain Truth No-Fail
System".
If you can spare
just 24 minutes a day, then you too can build a powerful new
head-turning body that will skyrocket your confidence, drive
gorgeous women crazy, and leave your friends, family and
co-workers staring in disbelief... ALL in just a matter of
months: www.MuscleGainTruth.com |
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