Fibre For Bodbuilding

Fibre plays an important role in building muscle, gaining strength and maintaining your overall health.

 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 European 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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