diet for building muscle

how important is nutrition in bodybuilding– athletic performance todd: hi. my name's todd from sporty’s health[dot] com [dot] au. i'm here today with dale from bsn. something that we often get askedis how important is nutrition in body building, athletic performance, and just exercise recoveryand so forth. dale what are your thoughts on that?dale: i represent two supplement companies,

diet for building muscle, basically nutrition is paramount, is the mostimportant thing a person can be doing. if you're macro nutrients are sub-standard orbelow where they need to be these things can't work. they can maybe get you back up to whereyou should be but you're not going to get the results that you're expecting. food isthe most important thing. one of the first

things i'll ask somebody is how many timesa day are you eating. you want to ascertain what their goal is. so if they're trying toput on muscle, if they're trying to lose body fat, let's break it down; how many times aday are you eating, where are you falling short? i'll always try to correct it fromfood where necessary. when you can’t get to food then we're using supplementation.without those nuts and bolts, whether it's an athlete, whether it's just a mom that'smaybe waking three times a week, if her food's not correct then she's going to have a lotof trouble getting the results she is actually after.todd: say, for example, there's a person and they're exercising quite frequently, so threeto five times a week and it's high intensity

training. just say for example that person'sonly having seventy five percent of the protein intake that they need, that we feel they shouldhave for their particular activity level, what impact would that have on that person?dale: well, basically, because with those people that are exercising do often, and ifit's high intensity they're depleting some of their essential amino acid pools, thingslike your glutamine and then you're conditionally essential amino acid - sorry, essential aminoacids from your branch chains and then your conditionally essential amino acid from glutamine,they're depleting those. that has massive effect on rebuilding, protein synthesis, immunesystem. massive. so constant day in, day out, they're not supporting or putting back inwhere they need to be to support the level

of activity they're doing, they're actuallygoing backwards. so what will happen, their cortisol will increase, that's just goingto create more stress on the body, lose more muscle tissue and so on and so forth. they’renot going to be able to unlock fat stores because your body goes into what we call preservationmode. you're basically starving it. so you basically have got to give it what it needs,probably even more, in order to get the results that you're after.todd: so the aim of the game is more to over recover rather than under recover.dale: most definitely. most definitely. and you use food first and foremost. where youcan't get to food you use supplementation. if you're food's kind of where it needs tobe then you start to look at some higher end

products. might be a protein powder that canget in the system really, really quick and exit very fast, branch chain amino acids,things like that, that you can get in there just to tweak your results that you're after.todd: great. thanks very much for clearing that up.