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Most people understand that fiber plays an important role in the overall health and wellness of the body, but this form of carbohydrate is actually quite beneficial to bodybuilders as well.
For
optimum
performance,
between
25
and
35
grams
is
recommended.
At
present,
the
amount
consumed
in
the
typical
diet
is
just
12-17
grams.
You
would
need
to
consume
the
equivalent
of
approximately
25
slices
of
wholemeal
bread
to
consume
35
grams
of
fibre.
What
happens
if
not
enough
fibre
is
consumed?
Our
body
is
dependent
on
a
good
supply
of
fibre
to
help
with
the
digestive
process
and
the
elimination
of
waste
products
from
the
food
we
eat.
Unfortunately,
our
modern
diet
contains
a
high
proportion
of
highly-processed
and
often
fibre-deficient
foods.
This
lack
of
fibre
hampers
the
effectiveness
of
the
digestive
tract
rendering
it
less
efficient
in
the
waste
elimination
process.
Research
suggests
that
this
lack
of
fibre
in
the
diet
is
the
root
cause
of
several
digestive
related
problems.
Fiber is found in the cell walls of plants and can be obtained from food sources such as fruits, vegetables, oat bran, beans, grains and psyllium. Because of its chemical structure, fiber is indigestible to humans and remains completely intact as it travels through the body. It is actually a carbohydrate, but acts differently since it cannot be broken down into its basic glucose building blocks.
If fiber can't even be digested, what could possibly make it so important to bodybuilders?
Well, even though fiber is considered a "nonessential" nutrient, it still plays an important role in building muscle, gaining strength and maintaining your overall health.
Well, since you are trying to build as much muscle as possible, you will probably be consuming at least one gram of protein per pound of bodyweight each day. One of the main sources of this protein will come from animal meat such as chicken and beef. The problem with this is that if meat stays in the digestive tract for too long it can produce toxins that pose long-term negative health consequences. An adequate amount of fiber each day will ensure that foods are moving along smoothly through your digestive system.
Fiber is also beneficial in its effect on slowing down the rate of gastric emptying. Gastric emptying is the process where foods are moved from the stomach to the small intestine. When you consume foods containing fiber, they become "gelled" in your stomach and slow down this process. The small intestine is where most nutrients are absorbed and pumped into the bloodstream. By slowing down the transfer of food to the small intestine your body will be able to extract the nutrients much more efficiently. This "timed-release" effect will also keep your body in an anabolic state for longer and decrease the chances of muscle catabolism setting in.
Along with its digestive benefits, fiber has also been known to regulate blood sugar levels. This will result in a more gradual release of sugars into the bloodstream and will decrease the chances of unnecessary insulin spikes and unwanted fat storage.
As you can see, fiber is a fairly important carbohydrate form to incorporate into your diet. We would highly recommend that you focus on consuming around 25-35 grams of fiber each day for maximum benefits.
Fibre
Supplements:
There
are
two
typesof fibre:
soluble
or
insoluble.
Soluble
is
soft
and
mushy
–
for
instance
beans
and
porridge;
insoluble
is
hard
and
coarse,
such
as
wheat
bran.
FibreBond is a fibre supplement containing soluble and
insoluble fibre to help your body get the fibre it needs.
It assists digestion by helping the body in its natural
elimination of waste and toxins which help maintain a
healthy digestive system. It can also help curb your desire
to snack.
Fibre
and
Herb
is
high in soluble fibre(306 mg per tablet) to help
optimise your digestive health. Supports the body’s natural
elimination of wastes and toxins. A natural appetite suppressant, controlling cravings for
specific foods. Also beneficial in its effect on slowing down
the
rate
of
gastric
emptying
as
described
above.
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