3. Create a Fibrous Foundation
Fiber is crucial for good health and a strong body, especially critical when you are eating a ton of protein in an attempt to pile on lean muscle. In truth, most bodybuilding diets are too low in fiber because of the age-old bodybuilding propensity to avoid vegetables because they tend to believe that this “sissy” food isn’t providing them with anything worth the time it takes to eat it. Of course this is not correct.
Fiber provides the bodybuilder with several key benefits, the most important of which is the prevention of constipation by providing bulk to the stool. This is an important point because so many bodybuilders that have a high-protein and low-residue diet are plagued with problems like constipation and hemorrhoids. The fact is that high-protein diets are, by themselves, constipating. It might seem strange to write about it with such candor, but it is the truth and a very important warning for bodybuilders. That’s because a constipated bodybuilder has a slowed metabolism, which is bad for absorption and utilization of nutrients, and is the exact opposite state that a bodybuilder strives for.
Constipation leaves a bodybuilder feeling slow, gaseous, and sluggish. Trying to train like that is almost counterproductive. Luckily, fiber can save the day. I prefer eating my vegetables. I love them. I eat them raw in the form of salads, or broiled or steamed depending on the type. These types of vegetable fibers are known as insoluble fibers. They include leafy greens and other salad-like veggies. The insoluble fibers have the advantage of being relatively low in carbohydrates while having the added advantage of providing the body with many essential minerals and nutritive phytochemicals. Diets rich in these bulk fibers help to speed fecal matter through the colon. As a result, they help prevent colitis and hemorrhoids.
There are also soluble fibers, like oatmeal. Soluble fibers speed up transit time through the colon as well but do tend to have a slightly higher carbohydrate content. Soluble fibers can also have the added advantage of helping to lower blood cholesterol levels. Of course, if all this fiber talk scares you, you can always turn to something like natural psyllium in the form of a powdered dietary supplement. Either way, just see to it that fiber works its way into your diet in some natural form.