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Have you ever thought about the vital role of fiber in bodybuilding? We all know that fiber in foods makes you feel full longer and improves digestive health. But does fiber have an effect on building muscle and burning more fat? How much fiber should a bodybuilder get? To get the answer and know the effect of fiber in bodybuilding, read this article carefully.
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The importance of fiber consumption for athletes
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When talking about healthy and necessary foods for the body, fiber is always mentioned. We know that fiber helps with digestive function and also makes us feel fuller for longer; But apart from these two cases, other benefits of this vital nutrient have not been discussed.
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The effect of fiber in bodybuilding and on bodybuilders is great. Of course, fiber may not have a direct effect on muscle building and fat burning processes, but it causes serious growth and progress in other aspects of bodybuilding. In the following, we will talk more about the benefits of this nutrient and the effect of fiber in bodybuilding.
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The most important and key benefits of fiber in bodybuilding
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Whether you take a fiber supplement or get it through food sources, knowing its benefits will make you feel better and more motivated to add this healthy ingredient to your diet.
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1. Control appetite and satiety
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Foods rich in fiber will help you stay fuller for longer, the importance of staying full becomes clear so you don’t crave unhealthy foods. By getting enough fiber, you won’t get emotional hunger pangs or binges.
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Fiber controls appetite by slowing down digestion. It also adds bulk to your meals, which is why salad fills you up faster and takes up more room in your stomach.
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2. Insulin control
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Keeping insulin levels in a stable range is important for your overall health. High insulin levels may cause your body to store glucose as fat, which as a bodybuilder you would prefer not to happen! By slowing the absorption of carbohydrates and sugar into the bloodstream, fiber prevents insulin spikes and can ultimately contribute to overall insulin sensitivity, which is important in the long term.
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3. Stronger immune system
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Fiber is what good gut bacteria rely on to thrive, and the close connection between gut health and the immune system makes fiber so beneficial for the immune system and overall health. A stronger immune system means more time in the gym and shorter periods of illness.
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The higher the amount of good bacteria in the body, the lower inflammation in the body, which is important to support muscle and tissue repair. In fact, the restoration of muscle tissue is equal to more muscle growth.
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4. A healthier digestive system
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Fiber affects the speed of digestion of food, absorption of nutrients and movement of waste material (feces) through the large intestine. Maybe you all know that to prevent constipation and make bowel movements easier, consuming fiber in bodybuilding is very important!
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What are the types of fiber and what fiber is best for the goals of athletes?
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There are two main types of fiber: soluble fiber and insoluble fiber. Both types of fiber are good for general health. Adequate consumption of both types of fiber in bodybuilding is necessary and useful for athletes.
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Soluble fiber
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Soluble fiber dissolves in water and creates a gel-like substance in the digestive tract so that waste can pass through the digestive tract more easily. Soluble fiber helps regulate blood sugar and insulin control, it can also help you feel full and help with weight management, all of which are important for athletes.
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Rich sources of soluble fiber include fruits (such as apples and tangerines), strawberries, brown rice, tomatoes, squash, celery, and legumes (such as lentils and chickpeas).
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Insoluble fiber
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Insoluble fiber doesn’t dissolve in water, but it bulks up your stool and allows it to pass through your intestines faster. Those with chronic constipation should consume more insoluble fiber to have easier bowel movements.
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Rich sources of insoluble fiber include fruits (such as blackberries and plums). This type of fiber can help maintain intestinal health and facilitate the circulation of food in the digestive system.
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Does consuming fiber help burn fat?
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Fiber doesn’t have any magic fat-burning properties. It simply helps you stay fuller and feel fuller for longer without adding more calories to your diet. For example, when instead of filling your entire plate with food, you put half of it on a vegetable salad, eating this plate will fill you up; But you have taken fewer calories and this satiety is supposed to last. Other roles of fiber in bodybuilding and fat burning include the following.
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Reduces carbohydrate absorption!
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Fiber helps reduce the absorption of carbohydrates and leads to blood sugar stability. This can reduce energy and hunger pangs, which in turn will help you overeat less.
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Manages weight!
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On the other hand, many fiber-rich foods, such as vegetables and fruits, are low in calories but high in volume. This means you can eat more of these foods while consuming fewer calories, which can help with weight management and fat loss.
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This is precisely the importance of fiber for weight loss and fat burning: fiber fills your stomach and stimulates hunger receptors much later, but does not directly burn fat.
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Improves gut health!
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Another benefit of fiber in bodybuilding and fat burning that can indirectly help with weight loss is improving gut health. Healthy gut microbes, which can be influenced by fiber intake, are associated with increased and improved metabolism.
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Is fiber good for building muscle?
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Fiber helps to build muscle, but fiber does not directly play a role in bodybuilding and in the muscle building process. Fiber is a type of carbohydrate in plant foods that cannot be digested by the body and is transported to the small intestine instead of being digested normally. In general, fiber can be effective and useful in the muscle building process in several ways.
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- Help control satiety and hunger: Foods that contain fiber keep you full for a long time. It is very important for a bodybuilder or athlete to control the intake of calories without being bothered and starving!
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- Help control blood sugar: Fiber helps regulate blood sugar and prevent rapid increase and decrease of blood sugar. This can prevent extreme swings in energy and hunger that may lead to overeating of high-calorie foods.
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- Improve intestinal health: Adequate intake of fiber in bodybuilding helps maintain the health of the intestinal microbiome, which can be involved in influencing metabolism and regulating body weight and fat.
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How much fiber should bodybuilders eat?
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The amount of fiber needed by an athlete is different from a non-athlete. Recommended daily intake For athletes and bodybuilders, 20 to 35 grams of fiber while 10 to 15 grams of fiber is enough for a normal person.
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Athletes should always aim to get enough fiber from food rather than supplements. Many supplements lack vitamins, minerals, and key nutrients and will therefore be an incomplete source of fiber. Of course, adding fiber to the diet is easy; It is enough to eat more salad or a series of fruits. The best sources of fiber in bodybuilding and for athletes include:
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- Tomatoes, cucumbers and bell peppers
- Legumes (beans, lentils, peas)
- Leafy greens (such as kale and cauliflower)
- A bunch of vegetables (such as spinach, cabbage, and celery)
- A series of fruits (such as berries, apples, oranges, bananas and peaches)
- Whole grains (such as oats, whole wheat, brown rice, and quinoa)
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The right time to consume fiber in bodybuilding
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For people looking to build muscle, fiber is great; Because the slow breakdown of macronutrients (proteins, carbohydrates, and fats) gives your body more time to absorb them.
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The timing of fiber intake is important in bodybuilding. For muscle growth, don’t consume too much fiber immediately after training. Your body needs fuel to recover and maximize strength gains within 45 minutes of a workout; It means carbohydrates and easily absorbed proteins.
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On the other hand, do not consume fiber close to the training hour. Consuming too much fiber close to exercise can cause problems during or after exercise. Try to adjust the time of your fiber consumption so that it is not consumed at least two hours before or immediately after the training session. Instead, try eating fiber-rich foods throughout the day.
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final word
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Fiber has an effective and useful role in bodybuilding, muscle building and fat burning indirectly. Eating enough fiber increases the overall health of the body and controls appetite. Both of these things are essential in fitness and achieving an ideal body. In this article, we talked about the role of fiber in bodybuilding and determined the amount of fiber needed by athletes.
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References: weekand – generationiron – trainingpeaks
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