Bodybuilder nutrition

Nutrition Facts Regarding Bodybuilding 2012

In this article we will talk about the latest nutritional facts about bodybuilding.

  • The pre-workout meal is probably more important than the post-workout meal, especially if your training takes less than an hour. Remember that it takes time for nutrients to enter your system, and an increase in blood amino acids during training increases protein synthesis.
  • It is currently fashionable to say that breakfast is a waste of time. However, eating a high-protein breakfast is one of the best ways to increase satiety and increase the likelihood that the carbohydrates you eat at lunch will be stored as glycogen.

Datos nutricionales

To maximize protein synthesis, increase blood levels with leucine throughout the day. There is increasing evidence that adding a serving of leucine to meals is a very smart and profitable trick for bodybuilders.

  • Nuts are one of the best “weight gainers.” They are cheap, portable, nutritious, and high in calories.
  • There is no need to use mega doses of BCAAs before workouts lasting 60 minutes or less. 5 grams is all you need.
  • Forty grams of casein protein before bed increases protein synthesis during sleep by 26%.
  • Sleeping more is a classic strategy for people who train and want to increase muscle size, getting 8 hours of sleep is also essential to optimize fat loss hormones such as leptin.
  • Resveratrol, green tea, and curcumin have been shown to improve blood sugar control.
  • Creatine is not a fancy supplement, but it is still one of the most effective. Take creatine with your pre-workout meal. This meal has to be high in carbohydrates (100-150 grams) as insulin enhances the transport of creatine.
  • Being at very low percentages of fat or being very defined is not normal in today’s society. This means that you have to do the things that normal people don’t do. You have to bring your own food to work, you have to ask that food be prepared differently from what appears on most menus, the idea of ​​”fast food” should be a protein shake, and you can’t take the weekend off your diet as we could do when we are in volume.
  • The powers of fish oil don’t just extend to improving blood sugar control. It is incredible for many other reasons (an increase in protein synthesis, optimal fat burning, helps your heart, reduces joint pain, etc.) If you want to add it to your diet consume 2.5-5 grams of EPA / DHA daily.
  • Detractors of very low carbohydrate diets often refer to the fact that this type of diet leads to a decrease in insulin sensitivity. However, the decrease is negligible, and since you are not taking as many carbohydrates anyway, insulin sensitivity is not as critical. “Low-carb diets are still the most effective way to lose fat.”
  • L-Carnitine L-Tartrate can increase androgen receptors in muscles and reduce post-exercise pain. If you want to add it to your diet, consume 1 gram twice a day.
  • The inflammation that occurs during the training session is a natural part of the muscle building process. Drinking antioxidant-rich cocktails to prevent this from happening can decrease insulin sensitivity after training.
  • Environmental toxins like xenoestrogens play a role in blocking muscle building goals. Be careful about what food you buy, how it is prepared and stored.
    Xenoestrogens are man-made chemicals that can enter the body and mimic the effects of estrogen, a female hormone. We certainly know that large amounts of estrogen are not exactly suitable for people who want to be lean and muscular.
  • If you’re not making the gains you want, you need to spend more time quantifying exactly what you’re eating. You will be surprised at what you think you were doing.
Bodybuilder nutrition

Avocado in bodybuilding

After almost 4 weeks without internet, today Tuesday the 11th, they have finally installed it for me at home. It is time to continue writing articles about our beloved “sport”. And what better way to start than with an article about this incredible fruit.

You have most likely eaten this mysterious fruit before. Probably in your salads or even on your toasts.

The fruit I am referring to is the avocado .

Avocados are a misunderstood fruit. For one thing, it is often mistaken as a vegetable, but what is even more surprising is that many people believe that it should be avoided due to its high fat content. If you are one of those people then you are wrong. Avocados are packed with a ton of nutrients and may still play a role in weight loss and reducing your risk of various diseases.

Who cares if they are high in fat. The fats in avocados are good for bodybuilders because they are monounsaturated.

El aguacate en el culturismo

Benefits for bodybuilders and for health in general

  • According to online nutrition data, an avocado (approximately 201g) contains 422 calories and 40 grams of fat – which means that approximately 81% of its calories come from fat. But we are not talking about bad fats; We’re talking about the goodies – monounsaturated fatty acids (MUFA).
  • This fat is known to lower cholesterol. But the best thing is that while lowering bad cholesterol (low-density lipoprotein – LDL), simultaneously increasing good cholesterol (high-density lipoprotein – HDL).
  • Lowering LDL cholesterol alone may not be enough for people at high risk for heart disease. This is what makes avocado so good! Its high levels of MUFA raise and lower good and bad cholesterol respectively, making it an even more effective fruit to help reduce the risk of heart disease.
  • The monounsaturated fats in avocado help burn fat and maintain lean tissue. A study published in the Journal of Nutrition in 2010 established that, “The monounsaturated fats found in avocados are easily burned for fuel during exercise and actually stimulate fat burning.”
  • Avocado fats also preserve lean body mass during weight loss …
  • Avocados also contain a very interesting carbohydrate called mannoheptulose, a sugar that actually blocks the release of insulin and increases the absorption of calcium, both of which are essential to encourage fat loss.
  • Aside from its heart-healthy properties, Did you know that an avocado is considered a complete protein source? That means it contains all nine essential amino acids: histidine, isoleucine, leucine, lysine , methionine, phenylalanine, Theronine, Trypotophan and valine. For fitness lovers and for bodybuilders, this is excellent news! This means that eating avocado will help ensure that our bodies have what they need to regain and build new muscle. There are many fruits and vegetables that contain amino acids, but what makes avocado unique is that it does not leave any amino acids out. This is extremely important when repairing muscle tissue, « if an essential amino acid is missing, the body cannot adequately continue protein synthesis «
  • Nutrition facts online also claim that an avocado contains 13g of fiber – which is more fiber than 1½ cups of oatmeal! But what’s really interesting is that avocado contains both soluble and insoluble fiber.


It’s hard to believe there’s still something positive to say about avocado – it seems we’ve already covered everything! But, there is something else.

The avocado has another unique property; It contains three powerful antioxidants that help protect our bodies against free radicals – vitamins C, E and beta-carotene (precursor of vitamin A).

“These antioxidants play a very important role in helping to prevent diseases such as cancer, cardiovascular disease, Alzheimer’s disease and macular degeneration.”

Health and nutrition

Neurological aspects that make us gain weight

A network of neurons that connects the brain to the stomach allows visual and olfactory signals to influence, in different ways, people who want to go up or down weight.
A study conducted by researchers at the Ben-Gurion University of the Negev in Israel, reports the discovery of a network of neurons connected between the brain and the gastric basal electrical frequency.

This neural connection may be associated with the possibility of gaining and losing weight, because it provides data for a theory that believes that some people receive more stimuli when they see and smell food.

Aspectos neurológicos que nos hacen engordar

Study leader Gidon Levakov said these results suggest that “weight loss is not just a matter of willpower, but is actually related to much more basic visual and olfactory signs,” he says.

The study was carried out with 92 people who followed an 18-month weight loss intervention. These participants were analyzed using data such as waist circumference, age, and abnormal lipid levels, in addition to other behavioral tests and brain imaging.

The study understands that visual information is an important factor that causes food, since it is a meaning widely used by humans. According to the study, this sense is associated with the stomach.

To expand knowledge about food and health, FUNIBER facilitates the training of professionals with the Scholarship program for programs in the area of ​​Nutrition, such as the International Master’s Degree in Nutrition and Dietetics and the Specialization in Overweight and Obesity.

Health and nutrition

Study looks at lifestyle to reduce chronic kidney disease

A lesser known but also shocking disease. It is estimated that around 10% of the world’s population suffers from chronic kidney disease and that in many cases they cause premature deaths.Estudio analiza el estilo de vida para reducir la enfermedad renal crónica

According to a study by international researchers, lifestyle can influence the degree of risk of the disease and there is a lack of clear guidelines for health recommendations.

In this recently published study, researchers evaluated diet, exercise, and alcohol consumption with the development of kidney problems. With the results, the authors concluded that diets with more vegetables and more potassium, in addition to the practice of physical activity and the reduction of alcoholic beverages, salt and cigarettes are the main recommendations to reduce the risk of the disease.

The study has evaluated data from more than 2.5 million healthy people in 16 countries. These recommendations would serve healthy people who may be at risk of developing the disease.

Among people who are already suffering from chronic kidney problems, all the recommendations for habits should be indicated by the health professional who attends the patient.

FUNIBER promotes the Master in Health Promotion and Community Health, a program focused on the actions necessary for the design, implementation and evaluation for the promotion of community health and, thus, generate well-being and quality of life in the populations.

Bodybuilder nutrition

Ketosis (Ketogenic Diet)

What exactly is ketosis? The metabolic state of ketosis simply means that the amount of ketone bodies in the blood has reached higher than normal levels. When the body is in a ketogenic state this means that we will use fat for energy. This means that the body will begin to break down its own body fat to use for fuel. Energy to perform all the functions of the body.

The classification of ketogenic diets addresses the restriction in the amount of carbohydrates, either because fats or proteins predominate (low-carbohydrate diets) or because the total amount of nutrients is insufficient to provide the necessary energy (deficit caloric).

La cetosis

This is how they develop:

Low-carbohydrate diets: In general, they provide less than 50 grams of carbohydrates and which, in turn, are subdivided into:

  • Rich in fat: Generally they are rich in saturated fats but they can also be good fats and are subdivided according to the type of fat that predominates (such as medium chain triacylglycerides or MCTs) and the proportion of the other macronutrients.
  • Rich in proteins (hyperprotein): Although the nutrient that predominates from the energy point of view is fat, in these diets the proportion of proteins increases to 30% of energy. These are the diets that are most designed for bodybuilders

Low-energy (hypocaloric) diets: Such diets provide an insufficient amount of carbohydrates and energy (not more than 1,000 kcal). They are used in the treatment of obesity and are not intended for bodybuilders.

Establishing the metabolic state of ketosis, even for a short period of time, has many unique benefits.


  • The main benefit is that it increases the body’s ability to use fat for fuel, which makes it very lazy on a high carbohydrate diet. In high carbohydrate diets the body normally expects an intake or source of energy. However, in the state of ketosis the body has to be efficient in mobilizing fats for energy.
  • Another funny thing about being in a state of ketosis is that if the body has no more use of ketones, they can simply be excreted in the urine as a waste product. This means that sometimes your body urinates the fat from your body! This is a novel topic, as the body is very efficient at storing energy substrates for later use.
  • Ketosis has a protein-saving effect, assuming you are consuming adequate amounts of protein and calories in the first place. Once in ketosis, the body actually prefers ketones to glucose. Since the body has copied amounts of fat, this means that there is no need to oxidize protein to generate glucose through gluconeogenesis.
  • Another benefit has to do with low levels of insulin in the body, which causes more lipolysis and the release of free glycerol compared to a normal diet when insulin is around 80-120. Insulin has a lipolysis-blocking effect, which can inhibit the use of fatty acids for energy. Also, when insulin is lowered, many beneficial hormones are released into the body, such as growth hormone and other effective growth factors.
  • Another small but very important advantage over the ketogenic diet is that when we are in the state of ketosis, ketones seem to alleviate hunger in many people. Since on the ketogenic diet you have to consume a lot of fat, which contains 9 calories per gram.

Scientific data

The state of ketosis is for the most part controlled by insulin, glucagon, and blood glucose levels. Insulin is one of the hormones that the pancreas secretes in the presence of carbohydrates. The effects of insulin are to keep blood glucose levels in check by acting as a conductor, pushing blood glucose into cells. If insulin is not released, blood glucose levels will spiral out of control and this is not good for the body.

Glucagon on the other end of the spectrum is the insulin antagonist hormone that is also secreted by the pancreas when insulin drops to very low levels, this normally happens when a person skips meals, or does not consume adequate amounts of carbohydrates for an extended period of time. When this happens, glucagon is secreted by the pancreas to break down the glycogen stored in the liver into a more user-friendly form, glucose. But what if this continues and the glycogen in the liver is depleted? This is where the metabolic state of ketosis comes in, because the pancreas can also begin to break down free fatty acids into a usable energy substrate, also known as ketones, or ketone bodies.

Side effects of ketosis

  • During the first few weeks of the ketogenic diet, the body has to go through the “metabolic shift.” The body will experience a small degree of fatigue, but once the body gets used to making ketones as the body’s main energy substrate it actually has more energy than it previously had. Also when we are in ketosis, ketones are the brain’s preferred energy substrate, much more so than protein.
  • The blood lipid profile is also a concern in the ketogenic diet, due to the huge amounts of saturated fat in the diet, even though the diet can be around healthy fats, 90% of people on this diet eat saturated fat. The issue of blood lipid profile is undergoing much debate due to the fact that some people who followed the ketogenic diet experienced a drop in cholesterol levels, while for some it increased.
  • Another point is that since carbohydrates are so limited in this diet, there may be a problem with micronutrient deficiencies. The best thing you can do to avoid this is to make sure you take a high quality vitamin / mineral twice a day to ensure that you are getting 100% of the daily value. Also supplementing with a fiber supplement is a good idea.
  • When doing this type of diet, we should not be more than 3 months with it.

Anti-catabolic effects of the ketogenic diet

Every reduced calorie diet is catabolic, which means it can cause muscle loss. It is a fact! This is mainly due to the fact that on a low calorie diet many of the anabolic hormones in the body are significantly reduced. In addition to the fact that most dieters do large amounts of aerobic exercise, which is a very good way to catabolize muscle. So the main thing we can try to do is lose as little muscle as possible when dieting, or even possibly rebuild lost tissue, which is where carb-up comes into play, but I won’t talk about that in this article.

Aside from hormonal reasons, the main reason catabolism occurs is because protein breaks down, or catabolizes, to create glucose. This is because the brain uses a glycogen cargo ship, more than 25% of the body’s glucose. Now, when carbohydrates are restricted, the body still needs glucose for the brain, so it is forced to break down the protein in its own muscle tissue.

Now, in the state of ketosis, the brain prefers ketones over glucose. For the diet it is very good because the body will not have to break down proteins for energy. In turn, the body will be forced to use its fat stores, also known as its love handles, for energy. This is why ketogenic diets are a great option.

Health psychology

Prevention of obesity in older adults

Aging generates changes in the body. Weight gain is one of them.
Obesity is a factor that can put health at risk, especially that of older adults.

On October 11, Brazil celebrated the National Day for the Prevention of Obesity. During this day, it is intended to inform about healthy lifestyle habits and those factors that influence weight gain.

Prevención de la obesidad en adultos mayores

Loss of muscle mass or sedentary lifestyle are two of the causes linked to obesity. The Brazilian Society of Geriatrics and Gerontology (SBGG) warns of the risks associated with this excess weight, which can lead to health problems such as diabetes, high cholesterol or cardiovascular disease .

This organization defends healthy eating habits and the reduction of processed foods. She also recommends doing physical exercise routines and seeing a doctor regularly.

Obesity is a concern in many countries around the world. In Chile, according to data provided by the newspaper El Mostrador, half of the older adult population is overweight.

FUNIBER sponsors numerous university programs focused on providing professionals with complete and up-to-date information on the main diseases associated with aging. One of the courses offered is the Specialization in Health Gerontology.

Health and nutrition

FAO messages to prevent food waste

Avoiding food waste is one of the strategies that the World Food and Agriculture Organization (FAO) has been trying to promote around the world to avoid some global social and environmental problems, such as hunger and climate change.

Mensajes de la FAO para prevenir el desperdicio de alimentos

On September 29, during the celebration of International Food Loss and Waste Awareness Day, FAO has sent some important messages, which, according to Jean Buzby, representative of the United States Department of Agriculture (USDA), they are:

– Take advantage of the current crisis to rethink the way we produce, manage and waste our food.

– Reducing food and waste losses requires us to strengthen food systems.

– Innovation, technologies and infrastructure are essential to improve the efficiency of food systems and reduce food losses and waste.

Crises offer us opportunities for change. “Together, the food waste of individual stocks, food companies and governments can make a difference,” he said. According to Buzby, the USDA aims to cut food waste in half by 2030.

FUNIBER promotes studies in the area of ​​Nutrition, such as the International Master in Nutrition and Dietetics, aimed at professionals who carry out their activity in positions related to health, industry or companies that want to specialize in the area of ​​food.

Health and nutrition

Studies suggest culinary began in hot springs

There is a clear image of fire as a fundamental element for human development, especially in the field of food. It is almost always imagined that hominids were able to cook when they discovered fire, a behavior that began just over a million years ago.

Los estudios sugieren que la culinaria comenzó en las aguas termales

However, paleoanthropological studies have shown that humans probably already cooked before discovering fire in the communities near the hot springs. The research, published in the journal Proceedings of the National Academy of Sciences (PNAS), has analyzed biomarkers in the Olduvai Gorge, Tanzania, known as the Cradle of Humankind.

In this region, previous research has found bones of the first species of Homo habilis, as well as tools used from rock chips with basalt and quartz.

In these more recent studies, they also found the presence of bacteria that are found in very hot aquatic environments, with temperatures above 80 ° C. This bacterium is currently present in hot springs.

The presence of hominid remains near these areas, with the presence of “naturally” cooked remains of dead animals, may suggest that these humans transformed food in these waters. Researchers believe that the first cuisines arose in hot springs.

Possibly. By developing this technique, primitive humans were able to revolutionize the species, avoiding the consumption of potentially harmful bacteria and making better use of the nutrients in the different foods available.

FUNIBER offers several studies in the field of Nutrition for professionals interested in learning more about the field of food and food, for example, the International Master’s in Nutrition and Dietetics, or the Doctorate in Nutrition.

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