Muscle toning and strength training have vast benefits for athletes and exercise novices, but bodybuilding is a distinctive activity dedicated to shaping the muscles of the human body to accentuate the musculature. Such intense requirements of the body merit a more specialized diet than typical strength training, but the goal of properly nourishing the body is the same.
Muscle Mass and Protein
The first food group considered in bodybuilding diets is protein. According to the American Dietetic Association (ADA), keeping muscle mass requires less protein than building muscle. If you are building muscle, you will need between 1.4 and 1.8 grams of protein per kilogram of body weight. It says studies do not appear to support consuming more protein than that. When you are maintaining your muscle mass, you will need between 0.5 and 1.0 grams of protein per kilogram.
When you calculate the range of your protein needs, remember to convert your body weight in pounds to kilograms by dividing by 2.2. Then you can multiply 1.4 and 1.8 to the kilogram number to establish your protein range.
Protein Choices
Protein comes in various forms, but the emphasis for most body builders is on the low-fat, high-protein sources. The ADA highlights sources including eggs, low-fat dairy, lean meat and chicken. Eggs provide 6 g of protein; low-fat dairy, such as milk and cottage cheese, provide 6 to 14 g. Just 3 oz. of lean meat and poultry provide 21 to 30 grams of protein, depending on your source. Consuming protein in its whole form is preferable to an isolated supplement because you will also gain the nutrients that also occur in the food, such as calcium from the dairy foods and iron from the meat. Vegetarian body builders can look to dairy-based protein sources and can also consume peanut butter and legumes. Consuming protein in each meal is important, and following a well-balanced diet will help your body efficiently absorb the protein.
Carbohydrates
The ADA also emphasizes the importance of carbohydrates in your diet. Your body and brain use glucose from carbohydrates to fuel their functions. When sufficient carbohydrates are in the diet, protein is reserved for muscle recovery and building. Complex sources should provide most of your carbohydrates, and you should consume 130 g at least twice per week to get the maximum benefit, says the ADA. 15-gram servings include 1 slice of whole grain bread, 1/3 cup whole grain pasta, and 1/3 cup brown rice; 1/2 cup cooked oats and one small apple also provide carbohydrates and serve as good sources of fiber.
Fat Supplies Muscles With Energy
Fat is used by your muscles after glycogen stores are expended during exercise, according to the ADA. It is essential that you choose the appropriate types and amounts of fat to nourish your muscles without developing fatty adipose tissue, which covers up muscles. Extra virgin olive oil, canola oil, avocados, walnuts, pistachios and almonds provide important fats that benefit your body when eaten in moderation. The ADA says 20 to 30 percent of your diet should consist of fats. No more than 10 percent of those fats should come from saturated fats, so exercise control when consuming meats, the natural sources of saturated fat.
Supplementation
Some bodybuilders consider it necessary to augment their diets with nutrient supplements, but the ADA shows that eating a well-balanced diet should be sufficient. Strength training individuals who do not want to lose weight should increase their calorie intake by 200, says the ADA, and this is easily achieved because you will likely be increasing your lean protein intake.
Supplements, such as creatine, have been shown to be beneficial for muscle development, Medline Plus says. Proper dosing should be carefully followed to avoid potential side effects, including toxicity, gastrointestinal symptoms, severe muscle cramping and muscle tearing. Kidney damage is not considered as much of a risk now, Medline Plus points out, because the formulas are different than in the past. Young athletes who are still growing should not supplement. If you choose to supplement with creatine, do so under the advice of a physician, who can monitor your blood and kidney health throughout, and be sure to adhere to the manufacturer's directions for use.
Muscle Recovery and Hydration
Successful bodybuilding also relies on appropriate muscle recovery and care, and the ADA says your body needs to be replenished within 15 to 60 minutes after exercise. Muscle rebuilding is most efficient immediately following exercise, and you need to provide protein for muscles, carbohydrates for glycogen and energy, and fluids and electrolytes you lost through sweat. The ADA Sports, Cardiovascular and Wellness Nutrition specialty group emphasizes that you should weigh yourself before and after strenuous training and replace the amount of weight lost with fluids, such as water or a sports drink. You can also eat a light snack or protein bar. Proper recovery nutrition is especially necessary for athletes who train twice per day, the ADA says.
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