Quinoa is a seed but for nutrition purposes it is considered a whole grain. It can be used to prepare dishes similar to rice or barley. It takes lesser time to cook than other whole grains.
Quinoa can be eaten plain with just a dash of spices or mixed with meat, vegetables, fruits, sweets or other spices to make an array of dishes for breakfast, lunch, dinner or in-between snacks.
Quinoa has very high protein content has all essential (9) amino acids. Being gluten and cholesterol free, quinoa can be used by those who require specific diets like celiac disease patients or those with diabetes, high cholesterol etc.
Although it was introduced to North America in the 1980s, quinoa has been the staple diet for many South Americans for centuries.
Quinoa also contains complex carbohydrates, minerals like phosphorous, magnesium, manganese, copper, zinc and iron. It also contains several vitamins and is high in soluble fiber content.
Bodybuilding involves specific steps that need to be followed. The first is to adopt a healthy diet, which is considered the most important aspect of a bodybuilding regime.
A good bodybuilding diet must consist of at least 30% each of protein and fat and 40% carbohydrates. Knowing what the right diet is difficult, so get the advice of a trained nutritionist or doctor.
Those for whom bodybuilding is a simple workout at the gym, following a strict diet is difficult, for others who want to build their bodies seriously, a good diet is vital.
Eat 5-6 meals spread evenly through the day instead of 3 large meals. This allows food to get absorbed effectively and make maximum use of all nutrients.
Before a workout the body always requires proteins to increase energy levels. It is very important to avoid processed junk food. Foods high in saturated fats and sugar will create an imbalance in the body’s metabolism.
Bodybuilders must count the calories they eat at every meal and this depends on exercise routine, weight, height etc. Instead of following fashionable diets, eating a healthy balanced diet is sensible.
The body needs to be hydrated, so drink a minimum of 8 glasses water every day. Those who do cardio-vascular exercises need to drink much more.
The other steps in a bodybuilder’s routine include weightlifting, where after a warm-up you take part in compound or isolation exercises, lift weights and such.
Keep rotating your gym routine to use all the muscles in rotation and to keep from getting bored of repetitive exercises.
Rest is very important after workouts to give time for the body to recover and help muscles and tissues to r
epair. Review your workout and diet periodically to see what works best for your body.
Quinoa for Bodybuilding
When people get into a bodybuilding routine, they need to eat a balanced and highly nutritious diet. This high quality diet helps to promote muscle growth, maintain stamina and energy after long workouts.
Following a varied diet helps people enjoy their food instead of it getting boring and monotonous.
Quinoa contains all the essential amino acids the body requires and hence is considered a complete protein. This is required by everyone, especially bodybuilders since the body cannot manufacture amino acids on its own.
Quinoa can be a great addition to the diet of those who wish to build their bodies and yet want to follow a strictly vegetarian diet since it produces all the proteins that a good meat diet does.
1/3 cup of cooked quinoa grains gives us 6g protein, 3g fiber, 2.5g fat and a total of 160 calories.
So, for bodybuilders, quinoa provides all required amino acids. Carbohydrates are required for workouts for it provides fuel for the body. Quinoa contains 21g carbohydrates per 100g serving and no sugar.
This gives sufficient complex carbohydrates that burns slowly and provides energy. Minerals are needed by bodybuilders to protect muscles from wear and tear, repair muscles and reduce stress that comes inevitably after strenuous workouts.
Quinoa is a rich source of lysine and iron that are needed for tissue and muscle repair. Vegetarian bodybuilders can get their required source of vitamins from quinoa that contains vitamins thiamine, folate and vitamin B6. So, incorporate quinoa into your bodybuilding diet and enjoy tasty and nutritious meals.
The outer covering of quinoa seeds contains a bitter and mildly toxic chemical compound called saponin. This needs to be removed and hence thorough washing of the seeds is a must before cooking.
Many manufacturers do sell saponin-free quinoa. They use a deresination process which involves removing the saponins and seed coats using chemical or mechanical methods, which preserves the nutrient content.
While quinoa is gluten-free, those who suffer from celiac disease or other gluten allergies must be careful when they purchase products like quinoa flour.
Make sure the label mentions that it is gluten-free. Otherwise, if it has been processed on the same machines that ground wheat or other gluten-rich grains, the quinoa flour can also contain traces of gluten.
Bodybuilders need to make sure they do not consume excess quantities of quinoa, for this can cause digestive problems like bloating, gas and stomach pain.
Quinoa does not produce any major side effects as long as you limit yourself to your daily required quantities. Bodybuilders can use quinoa to make a breakfast cereal, casserole, soup, salad, and snacks.
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