08 July, 2011
Bodybuilding and Shredded Wheat Cereal
A large part of your bodybuilding success depends on your ability to build muscle by enduring grueling workouts, but nutrition also plays a significant role. In order to build muscle and maintain the low level of body fat required for impressing bodybuilding judges, your nutrition must be a priority. Although high-protein foods are vital, lower protein foods, such as shredded wheat cereal, may also be beneficial.
Bodybuilders typically have very high calorie needs, as weightlifting is an intense activity. A one-hour workout can burn more than 500 calories. In addition to consuming enough calories to fuel your workouts, you need to reach a calorie surplus to build muscle. Personal trainer Tony Gentilcore suggests eating as much as 120 percent of your maintenance calorie level on workout days, so high calorie foods are ideal. However, one cup of shredded wheat cereal provides just 170 calories, so it is relatively low in calories. This cereal is higher in calories than other types of cereal, so it can be a good alternative if you already eat cereal.
Protein is a key nutrient for bodybuilders, as it provides the amino acids necessary for building muscle tissue. Shredded wheat cereal is low in protein, with just 6 g in each one-cup serving. If you need to add more protein to your diet to support your muscle-building goals, eggs may be a better breakfast choice, as one egg provides 6 g of protein with just 70 calories.
Shredded wheat cereal is low in fat. While low-fat products can be helpful for dieting, the best bodybuilding foods are dense in calories, and fat is more dense than protein and carbohydrates. In addition, a study from the October 2010 issue of the "Journal of the International Society of Sports Nutrition" indicates that healthy fats, such as those found in fish oil, can promote increases in muscle growth and decreases in body fat.
Shredded wheat cereal is rich in carbohydrates, which can be beneficial for bodybuilding. Each cup of shredded wheat cereal provides 40 g of carbohydrates, which is more than other types of cereal. Carbohydrates provide energy for your workouts and may support recovery; a study from the May 2009 issue of the "Journal of the International Society of Sports Nutrition" found that consuming cereal and skim milk after workouts can promote muscle recovery.
- Bodybuilding.com: Calories Burned While Exercising
- T Nation: Tony Gentilcore: Dude, Where's Your Calories?
- LIVESTRONG.COM MyPlate: Calories in Shredded Wheat Post Original Cereal
- LIVESTRONG.COM MyPlate: Calories in Egg
- "Journal of the International Society of Sports Nutrition"; Effects of Supplemental Fish Oil on Resting Metabolic Rate, Body Composition and Salivary Cortisol in Healthy Adults; E.E. Noreen et al.; October 2010
- "Journal of the International Society of Sports Nutrition"; Cereal and Nonfat Milk Support Muscle Recovery Following Exercise; L. Kammer et al.; May 2009
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