Protein Diet For Bodybuilders

Many bodybuilders follow a high-protein diet to promote the development of muscle mass. Emphasizing protein also helps trim excess body fat, so muscles appear tighter and larger. Body builders must pay attention to timing and the type of protein consumed to maximize the effectiveness of their diet.

Protein Function

Protein is a primary component in all cells that promotes muscle, fingernail and hair growth. Protein also enhances immune functioning and cells' ability to transport oxygen. Molecules called amino acids form proteins---eight of which cannot be produced by the human body. Optimal sources of protein, known as complete proteins, contain all eight of these essential amino acids.

Features

Body builders consume approximately 1 g of protein per pound of body weight. For most people, this amounts to anywhere from 25 to 35 percent of daily calories---acceptable levels according to the Institutes of Medicine. Bodybuilders should choose lean sources of protein, such as egg whites, lean beef, chicken breast and whey, which offer complete amino acid profiles with minimal saturated fat.

Considerations

While supplement manufactures tout their products as the best way to gain muscle and achieve bodybuilding goals, Tom Venuto, a fitness expert at Iron Magazine, writes that the body digests and processes whole foods most efficiently.
Vegetarian options for protein do exist. Soy is the only complete vegetarian protein, but eating beans in combination with rice or quinoa also constitutes a complete protein that can enhance lean muscle mass development.

Strategy

Bodybuilders need to time their meals to maximize their daily protein intake. Researchers from the University of Kentucky reported in the September 2009 Journal of the American Dietetic Association that ingesting 30 g of protein in a sitting enhances muscle synthesis by 50 percent. However, when participants consumed 50 g, there were no further improvements in muscle gain. Eat six to seven mini meals throughout the day, with each containing 20 to 30 g of protein, so you use all that you ingest, rather than excrete it through urine. Make one of your meals consist of a highly digestible protein, such as whey powder, to be consumed immediately after a strength-training session to offer freshly worked muscles fuel to enhance repair and growth.

Misconceptions

While increased protein intake enhances muscle development, bodybuilders still need to include carbohydrates and fats in their diets. Mike Francois, past winner of the Arnold Classic, writes in Muscle and Fitness Magazine that bodybuilders need carbohydrates to provide energy for intense workouts. Accent your protein diet with plenty of fresh fruits and vegetables as well as whole grains such as oats and brown rice. Fats, especially omega 3 fatty acids such as those found in salmon and flaxseed, encourage testosterone production, which enhances muscle growth.