A bodybuilder's diet is just as important as the actual training. By eating the proper foods, bodybuilders are able to get the right vitamins and nutrients needed to build muscle and to recover from intense training sessions. The key to building muscle and losing fat is sticking to a strict diet that doesn't include sugary foods and drinks or foods full of empty calories with no nutritional value.
Meal Frequency
Eat a small meal approximately every three hours, or the equivalent of five meals per day. By eating more frequently, you keep you body fueled and your metabolism high. When you're keeping your metabolism high, your body will burn fat more efficiently.
Portion Size
Each meal should consist of a lean meat or other protein source, complex carbohydrate and a fruit or vegetable. Some good sources of lean protein include: chicken, fish, turkey or lean ground beef. Complex carbohydrates break down slowly in the body and don't cause a spike in blood sugar as do simple carbohydrates. Some good choices of complex carbohydrates include: whole grain rice or pasta, potatoes, bran cereals and green beans. The carbohydrate item should be of equal size to the lean protein item. In general, the lean protein and carbohydrate item should take up half your plate, and each should be no larger than the palm of your hand. The other half of your plate should consist of a vegetable and/or fruit.
Fats
About 10 to 15 percent of your diet should contain essential fatty acids (EFAs). This type of fat aids in digestion, growth and vitamin absorption. Avoid excessive saturated fats and cholesterol. Omega-3 and omega-6 fatty acids are examples of an EFA, and fish is a great source of omega-3's. Avoid foods that contain trans fat.
Protein Supplements
Protein supplements will help you to reach approximately one to two grams of protein per pound of lean body mass, the daily requirement recommended by David C. Marmon, a sports performance nutritionist at the College of William & Mary. However, your body can only digest 20 to 30 grams of protein in a three to four hour window, so exceeding 180 grams of protein per day can cause this additional protein to be stored as fatty tissue, according to a report by the College of William & Mary. Supplement your daily protein intake by consuming whey or soy protein shakes until you reach the recommended amount of protein per day.
Water Consumption
When your body temperature increases during a workout, muscle function gets sacrificed in an effort to regulate body temperature. In other words, your muscles will not function at their highest potential when you begin to get dehydrated. So, drink plenty of water throughout the day---at least one gallon of water per day. By the time you feel thirsty, your body is already technically dehydrated, so drink water even if you do not feel thirsty. Additionally, after a hard workout that lasts 60 minutes or longer, it's best to consume a sugar/water solution, such as Gatorade or Powerade, to help replenish your body's electrolytes.
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