Professional bodybuilding is a sport unlike any other. In bodybuilding competition, athletes do not compete in an actual test of strength or skill, but are judged solely on the physiques they present on stage. Bodybuilders are compared based on muscular size, symmetry, and definition. To succeed, professional bodybuilders must support their training with meticulously laid out diets.
History
As science and standards have changed, so has the bodybuilder's diet. According to bodybuilding legend Arnold Schwarzenegger, bodybuilders in the 1950s through the 1970s tended to eat large amounts of meat, dairy and whole eggs. As bodybuilding standards became higher, bodybuilders needed to be leaner, and they reduced many of the high fat foods in their diets. Today's bodybuilders rely on chicken breast, tuna, and egg whites. As sports nutrition has evolved, bodybuilders have become more reliant on supplements such as whey protein, creatine and amino acids.
Types
The bodybuilder's diet can be divided into bulking and cutting phases. Bulking phases are used in the off-season while cutting phases are used pre-contest. During a bulking phase, the primary goal is to put on as much muscle as possible. Calories are kept high, with lots of protein and complex carbohydrates for energy. During a cutting phase, the bodybuilder is trying to lose body fat in order to get ready for competition. Protein is often kept high, while fat and carbohydrates will be low.
Time Frame
Each phase of the bodybuilder's diet will typically last between eight and 16 weeks, depending on the athlete's condition and their contest schedule. Bodybuilding nutrition expert Dr. Mauro Di Pasquale typically recommends at least two months to see significant progress on either a bulking or cutting diet.
Effects
The effect that diet has on the competitive bodybuilder's physique is dramatic. During a bulking phase, it is not uncommon for some professional bodybuilders to reach body weights of over 300 pounds. In the off-season, bodybuilders will be very strong and use heavy weights to build muscle. Over the course of a cutting phase, fat is lost quickly with some athletes losing 50 pounds or more. Leading up to a contest, calories are often very low, making training difficult.
Warning
Bodybuilding is an extreme sport. Large swings in bodyweight may adversely affect your health. Before attempting a bodybuilding diet, it is important to first seek the advice and supervision of a physician.
References
- "The New Encyclopedia of Modern Bodybuilding"; Arnold Schwarzenegger and Bill Dobbins; 1999
- "The Metabolic Diet"; Mauro Di Pasquale M.D.; 2000
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