Nutrition for dummies?

[imported_gambo]

Greetings!

So I was hoping to find a sticky topic in this forum, basically I need "Muscle Building Nutrition in a Nutshell"...
It's much easier to visualize the physical components of muscle-building (microtrauma, etc.) than the chemical components... For starters, I thought that insulin was BAD, that insulin would suck protein out of your system. From what I'm reading it sounds like you want insulin at some times and not others... Another thing that bothers me is that I don't know what one's priorities should be with regard to nutrition. (For instance, -how important- is it to get omega-3 acids... More important than getting a post-workout "insulin spike"? More important than a pre-workout protein shake?) The two things I have a solid grasp on are:

1) If you want to gain mass you need to take in more calories than your maintenance level.

2) Muscle fiber is made from protein, so you need to take in more protein than someone who isn't training.


What this primitive understanding translates into is that I try to eat protein-rich foods and the only time I drink a shake is just before lifting... I'm not gargling with fish oil or measuring my blood sugar...

I can appreciate if this just looks like I want someone else to do my research for me, or save me the cost of buying a book on the topic - and I won't deny that those would be nice - but I think it would be cool if there were a sticky post here that listed all of the widely accepted major principles of body-building nutrition, even if they didn't necessarily explain the science behind them.

I'd much rather read about it here where people can reply with their own comments than someone's webpage where you have ot take their word for it.

 

[Aaron_F]

Quote[/b] (gambo @ Dec. 15 2003,1:49)]For starters, I thought that insulin was BAD

No insulin = death

Quote[/b] ]-how important- is it to get omega-3 acids...

no n-3 fats = death. Altho this is incredibly difficult to get, because you only need a tiny amount to prevent a deficiency, there hasnt been a case reported ever(that i have found), there has been cases of n-6 deficiency, but they are as rare as hens teeth

Quote[/b] ]1) If you want to gain mass you need to take in more calories than your maintenance level.

To an extent, there is potential while at maintenance calories, your body will draw the extra calories it needs from adipose stores. But this isnt very efficienct for the body.

Quote[/b] ]2) Muscle fiber is made from protein, so you need to take in more protein than someone who isn't training.

To an extent, but Im not expanding at the moment cos Im gonna eat tea.
but any how
eat adequate levels of protein, (~1g maybe more if you are a newbie), eat adequate fats 20-30% (or ~0.5g/kg), eat a variety of fruits and veges (to get say 2-4g/kg carbs), make up additional calories anyway you want, from carb, protien or fat sources, depend what you find tastier.
You can eat protein/carbs prior to training and have a meal afterwards. While you could argue that taking a shake may work out better, there is no research to back that up, but they can be extremely useful, especially if you dont want a full stomach to train on, or you dont feel like eating afterwards.

 

[Chupacabra]

http://www.stumptuous.com/eating.html

 

[imported_edziu]

Hit the "Articles" tab above, and on the right, hit the article "eating for size."

Wait, let me make it REAL simple:

Eating for Size

 

[mikeh]

Quote[/b] ] (gambo) the only time I drink a shake is just before lifting...
I'm not gargling with fish oil or measuring my blood sugar...

Hi gambo

You have "half" of the story ... here's a link to pre and post nutrition

Reading the before, after and "in closing" this will answer your question and make the post workout nutrition a little more clear.

Also take a look here diet and nutrition from FAQ