High Protein Diets for a Bodybuilder

When we exercise, our muscles develop micro-tears. These tears happen on a cellular level. Protein, the basic building block of muscles, helps to repair the tears. Then, the muscles become bigger and stronger. Protein forms the basis of a bodybuilder's diet. In addition to eating protein, bodybuilders limit their carbohydrate intake to maximize fat loss. This way, the muscles they have developed become more visible.

  1. Protein Amounts

    • The traditional recommendation for bodybuilders is 1 gram of protein per pound of body weight. Some researchers (see Lemon, below) have arrived at different figures, but that does not allow for individual variations in metabolism, etc. It is also a significantly complicated mathematical system. As competition draws near, most bodybuilders increase their exercise time and protein intake, and decrease their carbohydrate consumption. This allows them to achieve optimum results for competition. Some bodybuilders have reported increasing their protein intake to as much as 2 grams of protein per pound of body weight as they near a major competition.

    Meal Scheduling

    • Muscles grow in cycles. Bodybuilders eat five meals a day because ingesting protein this frequently extends the muscle growth cycle. Once you know how much protein you should consume in a day, divide that amount by five. This number will let you know how much protein to consume at each "meal." Spread your meals out through the day. Most bodybuilders have one meal immediately before or after training and one before bed. The remaining three meals are spread evenly throughout the day. The amount of total calories you need, along with how those calories should be divided among protein, carbohydrates, and fats, will be determined by your training goals and individual metabolism.

    Protein Sources

    • When you are eating a high-protein diet for bodybuilding, you have to weigh the amount of protein you need against the cost of that protein, and find a balance between the two. Eggs are an inexpensive and readily available source of protein, with 7 grams per egg. If you are concerned about the amount of cholesterol in eggs, you can consume egg whites. Beef and chicken are the most frequently eaten meats. Chicken is especially popular just before competition, when bodybuilders are strictly controlling carbohydrates, protein, fat, and calories. Some bodybuilders supplement their protein intake with protein shakes. These shakes may contain whey, egg, or soy protein.

    Criticisms

    • Some critics charge that consuming large amounts of protein is not healthy. Consumption of large amounts of protein can be damaging to the kidneys if there is an underlying kidney disorder, or if the person is not active enough to process such large amounts. Bodybuilders, however, are very active athletes and most are very healthy. Research by Dr. Peter Lemon has shown that athletes like bodybuilders do better consuming large amounts of protein. The high-protein diet appropriate for competing bodybuilders is just that: for bodybuilders, not for the average person.