Don’t overlook fiber and let your hard gains go to waste. Increase your daily fiber intake by consuming at least 20-30 grams of fiber everyday.
The quest for more muscle and less body fat usually revolves around discussions of increasing protein, limiting carbohydrates, and timing supplementation. Sometimes people get so focused on one goal, they may forget about taking care of their general health. It’s easy to forget the importance of something vital for health, digestion, and feeling great. Consuming fiber daily is a key nutritional component that you may be overlooking.
HOW MUCH?
Everyone should be consuming a moderate amount of fiber a day. The generally recommended daily fiber intake is at least 20-30 grams depending on body size. People who regularly train with weights and people carrying a lot of muscle mass should eat much more fiber. They’re consuming more calories and they’ll need the extra fiber to process the massive increases in consumption of protein. Double the normal amount of fiber is sometimes in order. To increase your fiber intake, start with adding vegetables to your diet. Then add foods like beans and whole grains. Finally, if you still think your body could use additional fiber, move on to supplementation.
SOLUBLE FIBER
Fiber that your body can dissolve during the digestive process is soluble. It’s been shown to reduce cholesterol levels and it slows down the absorption of sugar. It’s found in foods like beans, peas, nuts, oatmeal, and bran. If you feel you need more soluble fiber in your diet, it can be helpful to supplement with psyllium husk.
INSOLUBLE FIBER
This is the stuff that, as your dad would say, keeps you regular. Insoluble fiber is not digestible by the body but is very effective at helping things move along in the digestive tract. It’s found in wheat and other whole grains, vegetables, corn, and beans. Usually fibrous foods contain a combination of both kinds of fiber.
EXTRA FIBER FOR BODYBUILDERS
If you’re trying to build muscle, you should be paying attention to everything you put into your body. To make sure you can really capitalize on the valuable nutrients and protein you’re ingesting, consume plenty of fiber to optimize absorption and ease digestion.
- If you’re looking to slow down absorption of your carbohydrates to avoid an insulin rush, add some fiber to the meal.
- If you’re dieting and trying to control hunger, nothing will fill you up as much as hearty, fibrous foods.
- If you increase your fiber consumption with supplements, make sure to increase your water intake as well.
YOU’LL EAT YOUR VEGGIES
The great thing about foods high in fiber is that they tend to also be nutritionally dense. Fruits and vegetables are amongst food sources highest in fiber and are great for your overall health. When you make food choices, consider how many positive effects the choice will have on your body. Then you can pick the most valuable selections and get the most from every calorie.
HIGH FIBER FRUITS
Apples
Berries
Avocado
Bananas
HIGH FIBER VEGGIES
Broccoli
Cabbage
Carrots
Leafy greens
Yams
Peas
OTHER HIGH FIBER FOODS
Beans
Nuts
Whole Grains
