diet to build muscle bodybuilding



what’s going on, guys. sean nalewanyj here www.seannal.com-www.bodytransformationtruth.comand in this video today i want to simplify the issue of proper carbohydrate selectionfor your muscle building or you fat loss diet. i get a lot of questions all the time, wherepeople asked me what the best bodybuilding carb sources are? whether they should eat potatoes versus rice? or if eating pasta is okay. or, if it’s okay to eat some chocolate aspart of their diet. ultimately, this is actually very straightforward.

so i’m just going to break it down intosimple step-by-step terms here. so first off, all carbohydrates no matterwhere they come from are ultimately broken down into the simplest form of glucose. and that glucose is use to provide energyfor your muscles and your brain. so whether you eat a bowl of rice or an apple,or you drink a chocolate milkshake it all ends up as basic glucose once your body hasprocessed it. so in that sense, a carb is a carb becausethe end product that your body is actually uses is the same regardless of which specificfood it comes from. now, some people will hear that and think,‘well, since a carb is a carb, can i just

get my protein and fat needs for the day andthen fill up my carbohydrate macros with nothing but cookies and ice cream and cake’. and the reason why that’s not going to beideal for your bodybuilding results or for your health is because, although all carbohydrateare ultimately broken down into the same end product the different foods, their packageup in are not the same in terms of their overall nutritional value and fiber content. so a carb is a carb, but a carb containingfood is not a carb containing food. for example, if you ate fifty grams of carbohydratein a form of sweet potato you’d also be getting vitamin a, vitamin c, some b vitamins,some potassium, some fiber and other nutrients

as well. whereas if you ate fifty grams of carbohydratesin the form of gummy bears, you’d still be getting the actual carbs but you’d begetting next to nothing in terms of additional micronutrients and fiber. and for that reason even though glucose isglucose, you’d still want to base the bulk of your carbohydrate intake around what wouldgenerally be considered as clean wholefoods. because that’s going to make sure that you’remeeting your nutritional needs and your fiber needs for the day, which is going to optimizeyour body composition and your training performance. the other issue that gets brought up is thequestion of absorption speed.

so some people will say that you should besticking to low glycemic carbs as opposed to high glycemic carbs, or complex carbs asopposed to simple carbs. but for people who are otherwise healthy andwho are following a regular training program, this really isn’t something that you needto worry about. the main reason for this is because the glycemicrankings of different carbohydrates, which is how fast they raised blood sugar levels,those rankings are based on consuming each carbs source alone and in a fasted state. and it’s pretty rare, if ever, that you’llbe eating pure carbs alone in a fasted state, and when you already have food in your stomachor you combine it with protein and fat, the

absorption speed of your carbs will go downsignificantly. so in terms of choosing the best bodybuildingcarbs, the practical steps are really simple. the first step is to get around 80-90% ofyour total daily carb intake from minimally processed higher fiber sources. these foods are going to give you the fiber,vitamins, minerals and the vital nutrients that you need for optimal health, muscle growth,fat loss and overall training performance. there are an endless number of different optionsto choose from and i list a few recommendations on the screen for you. the second guideline is that, of that 80-90%,try to get in at least two servings of vegetables

and one to two servings fruit per day. if you want to eat more that’s obviouslyfine. but i wouldn’t suggest neglecting your vegetablesand fruits because they are, especially micronutrient dense and they’re really helps to make surethat you’re fully meeting your nutritional needs for the day. you can ultimately select any fruits or veggiesof your choice here. and i would just base it on personal preference. and ideally trying to rotate some differentsources in over the days and weeks, just so you’re getting some good nutritional varietyand aren’t eating the exact same things

every time. and then the last step, as long as you’regetting that 80-90% bulk of your carbohydrate intake from those nutritious higher fibersources then you can indulge a bit and fill the remainder with whatever carbs you prefer. so if you want to have some cookies or somechocolate or some ice cream, whatever it is, that’s fine. but just make sure that it fits into youroverall totals for the day without going overboard. like i’d mentioned before, the issue offast acting carbs versus slow acting carbs really isn’t something that you need toworry about.

since your fiber and your micronutrient needswill already be met by this point, these so called cheat foods aren’t going to negativelyaffect you. since, in terms of actual carbs it’s allgoing to be glucose in the end anyway. so that’s really all there is to it, guys. no need to overcomplicate it. just get 80-90% of your carb intake form minimallyprocess wholefoods, get in at least two servings of vegetables and one to two servings of fruitper day. and then if you want, fill in the remainingamount with whatever carb sources you prefer as long as they’re being tracked as partof your overall diet.

this type of approach will make sure thatyour nutritional needs are being met, in terms of fiber, vitamins, minerals and vital nutrientswhile at the same time giving you some flexibility to enjoy your favorite carb sources on a consistentbasis without hurting your results. so thanks for watching, guys. if you appreciate this science based, no bsinformation when it comes to training and nutrition, and you want to get all the toolsyou need to maximize your muscle building and your fat burning results then you cangrab my body transformation blueprint by clicking here or by heading over to www.bodytransformationtruth.comusing the link in the description box. you can follow me on social media here ifyou aren’t already.

diet to build muscle bodybuilding,

the official website is www.seannal.com anddon’t forget to like, comment and subscribe if you did find the information helpful. thanks for watching, guys. and i’ll see you in the next video.