Bodybuilders spend a great deal of time inside the gym working on their figures. However, if you are trying to build muscle, your diet is an equally important part of your fitness regimen. Your body needs the proper nutrients to recover and grow. Therefore, bodybuilders should consume a well-balanced diet, incorporating three main nutrients to build a muscular physique.
Protein
Protein is the most important nutrient when it comes to building muscle. The muscles of your body are made of protein, and when muscles are used during strength training, they are damaged. Therefore, extra protein is needed by bodybuilders to help muscles repair and grow properly. The Institute of Medicine recommends consuming 0.8 g of protein for every kilogram of body weight per day. This equates to about 8 g for every 20 lbs. of weight. However, bodybuilders should try to consume higher levels of protein.
Protein Sources
All protein is not created equally. Protein is made up of substances known as amino acids. Your body produces some amino acids naturally, while others, known as essential amino acids, are obtained from food. Foods that contain all essential amino acids are called complete proteins. Complete proteins are the best as they contain all the amino acids needed to make new proteins. Common complete proteins include meat, poultry, fish and eggs. Incomplete sources of protein include fruits, vegetables, grains and nuts.
Carbohydrates
Carbohydrates should not be forgotten when it comes to bodybuilding. Carbs are your body's main source of energy. Therefore, any active person must consume the proper level of carbs to ensure his body's best physical performance. Getting a healthy amount of carbs into your diet is an essential part of your strength-training regimen.
Carbohydrate Sources
Carbohydrates, like protein, are not all the same. When choosing carb sources, look toward complex carbs instead of simple carbs. Complex carbs---such as those found in whole grains, vegetables and fruits---will provide longer doses of energy and do not include the excess sugar and fat found in simple carbs like cakes and pastries. In addition, complex carbs usually contain vitamins and minerals that help the body.
Fat
Fat can be used as a source of energy. However, if you are trying to build a strong and fit physique, fats should certainly be limited. Excessive fat intake can cause weight gain as well as lead to other serious health conditions.
Fat Sources
There are some fats that can actually be beneficial. Mono and polyunsaturated fat can lower cholesterol and prevent heart disease. When choosing fats, stick to foods with these fats, which are found in foods such as olive oil, avocados and nuts, and stay away from saturated fats.
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