Diets for Bobybuilding

Bodybuilders have different nutritional needs than the general public. They need more calories to sustain their bodies for intense workouts and a protein-filled diet to build muscle mass. Bodybuilders need a diet that allows them to gain weight but not fat. Eating habits also change when you become a bodybuilder because you must train your body to eat more frequently, and smaller portioned meals.

  1. Healthier Choices

    • Bodybuilders need to maximize nutrition at every meal and avoid sugar, sodium and saturated fats. Replace soda and alcohol with water or unsweetened tea. Avoid caffeine and other highly caffeinated drinks. Stay away from foods that derive from white flour and replace them with whole grains. It is important to avoid empty calories and give your body the nourishment it needs to sustain your energy during workouts.

    Eat Frequently

    • Schedule meals and snacks in two- to three-hour increments. Your metabolism will not crash if you eat smaller, more frequent portions, as compared to three larger meals a day. Eating more often helps sustain rapid muscle growth and increases energy during intense workouts.

    Protein

    • Eating protein is necessary for muscle growth. It helps muscles recover and expand faster during and after workouts. Generally, most professional bodybuilders recommend consuming 1.5 grams of protein to each pound of body weight. For example; a 3 oz. serving of beef contains 30 grams of protein, so if you weigh 150 pounds, you need to consume 8 oz. of beef.

    Sample Diet Foods

    • The website bodybuilder.com gives samples of proteins, carbohydrates and fats a bodybuilder can eat. Proteins include skinless chicken breast, lean red meat, tuna, eggs, turkey, low-fat cottage cheese, protein supplements and beef jerky. Carbohydrates included oatmeal, sweet potatoes, brown rice, whole grain breads or cereals and vegetables. Acceptable fats are nuts, flax seeds, peanut butter and olive oil.