Bodybuilders always seem to be too busy discussing about the ideal intake of proteins or how to manage the consumption of carbs, but you rarely hear them talk about their favorite fruits and vegetables. In general, plant based foods are largely underrated when it comes to planning a diet adjusted to bodybuilding workouts.
Yet the dietary fiber, found in plants, has many benefits – from its ability to induce a feeling of satiety to helping the organism maintain a healthy weight and build lean muscle mass. Some health experts recommend a consumption of 25 grams of fiber per day for women and 38 grams per day for men. Why? Read the following text to find out.
Dietary fiber is actually an indigestible nutrient found in many fruits, vegetables, grains and legumes. Traditionally, it’s classified in two groups: soluble fiber that dissolves in water and can be metabolized in our guts by the “good” bacteria, and insoluble fiber that does not dissolve in water. In other words, fiber can be fermentable or non-fermentable, according to the ability of gut-friendly bacteria to use it, and most foods contain both types.
Although the latter is dissolvable in water, water does absorb it – resulting with an increase in fiber bulk, which in turn helps the cleaning of the gastrointestinal track of all the waste and decreases the time digested food spends in the intestine. So, by regular consumption of this type of fibers, you can enhance nutrient absorption in the gut by having the intestine walls well cleaned and stimulated. And that’s the basis for increasing the efficiency of all metabolic processes.
1. Fat loss
High-fiber foods are more filling than low-fiber foods, so they help you eat less while staying full longer. Fiber also enhances the release of a hormone called cholecystokinin, which signals the brain that you’ve eaten enough. This means that fibers can provide significant help in controlling your appetite during a cutting phase or before a competition.
Now, although some fiber-rich foods have fewer calories and provide less energy for the organism on their own, some of the best energy foods around are the low-digested high-fiber carb foods, since the fiber they contain slows down their entry into the blood and provides the body with a lasting amount of fuel.
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