I am into bodybuilding, what is the best diet for me?
What should I eat for pre-workout, during workout and post workout especially when my training lasts more than 60 to 90 minutes?
During workout: 1 liter bottle of electoral or lime water with honey can be carried along and can be had. Plain water should be only sipped and can be had only in activities lasting an hour or less.
Post Workout: Within the half an hour to 40 minute window, one should consume a good quality or complete protein such as a glass of chocolate milk or 2-3 egg whites and a fruit.
Which is better to drink - water or sports drink during physical activity?
55-70% of our body weight is water depending on how muscular you are. Hence, it is a must that you keep your body well hydrated at all times. You lose water when exercising and it must be replaced to perform at your best. You need to drink fluids before, during and post-workouts, but drinking water or sports drinks is a matter of choice. If your training is going to last more than 60 minutes, you may benefit from carbohydrates provided by sports drink. A sports drink which contains 15-18 grams of carbohydrates in 200ml of fluid should be consumed. Drinks with higher carbohydrate concentration than the above mentioned will lead to delay in the absorption of water causing dehydration.
Should I take extra vitamins and minerals?
Those who eat about 1800 calories a day do get the vitamins and minerals from the food they eat needed for good health and optimal performance. These nutrients are needed only in special situations. Vegan athletes who avoid a complete food group like (dairy) may need to supplement to make up for the vitamins and minerals not being supplied by food. In such cases a multivitamin-mineral supplement which supplies 100% of the RDA (Recommended Dietary Allowance) will provide the needed nutrients. Also any athlete who frequently cuts back on calories is not only at risk of not getting adequate vitamins and minerals from food but also not enough carbohydrates.
Is energy bar better than a sports drink to get energy?
The answer is no. It does not matter where the energy is coming from, both solid and liquid energy foods get burned at the same rate when exercising for more than half an hour. So what a person eats depends on what his or her intestinal tract tolerances are and what tastes best. The challenge is to train the intestinal tract to digest that much fuel and convert it to energy for the body to perform optimally.