Bodybuilding diets don’t have to be complicated or difficult to follow. Most of the nutrients you need for building muscle are found naturally in healthy foods. Learning what types of foods to eat to build muscle is the key. Follow a simplified bodybuilding diet to enhance health and appearance while increasing muscle mass and metabolism.
Background
Replacing fat with muscle and building muscle are essential components of any healthy bodybuilding regimen, according to diet.com. Weight loss is not typically a goal of most bodybuilding diets, since bodybuilders usually want to bulk up. Diet.com suggests a simple but nutritional bodybuilding diet that supplies muscles with the “raw materials needed for energy, recuperation, growth, and strength.” The main food groups needed for a healthy bodybuilding diet are carbohydrates, proteins and healthy fats, or macronutrients, according to Diet.com.
Junk Food
If you’re trying to build lean muscle, one of the best things you can do is eliminate junk food or processed food from your diet. Not only is it typically bad for you due to its high "bad fat" content but also because of its lack of nutritional value, according to the HealthGuidance website. Even junk foods that are fortified with vitamins and minerals do not provide the nutrition you need and get naturally from whole foods, such as fresh vegetables, fruits, fish or lean meats and whole grains, according to the Mayo Clinic.
Carbohydrates
Your body needs carbohydrates for energy during exercise such as bodybuilding. Carbs are also needed for muscle recovery, according to diet.com. “They are especially important in aerobic exercise and high-volume weight training,” says diet.com. Simple carbs made up of one to two sugars give the body immediate energy. Complex carbs composed of three or more types of sugar supply the body with long-lasting energy.
Complex carbs are most desirable for a bodybuilding diet and should be eaten regularly during daily meals, explains diet.com. However, simple carbs play an important role when it comes to bodybuilding since they help with muscle recovery and repair, especially when eaten right after a workout. Include complex carbs, such as whole wheat bread and peas, in your bodybuilding diet for sustainable energy. Also include simple carbs, such as apples and oranges, for quick energy. Include a variety of vegetables in a bodybuilding diet, which provide some carbs and tons of nutrition needed for building muscle, according to Body Building.com.
Proteins
Since muscle is primarily made out of protein, it’s especially important to eat foods with plenty of it. Protein not only maintains muscle tissue, but it also promotes muscle recovery especially needed from weight-bearing exercise, according to diet.com. About 1 to 1.5 grams of protein are needed each day per pound of lean body mass, explains the site. However, consuming more than “3 grams per kilogram body mass can lead to serious health problems,” and can cause organ damage, especially for the kidneys. Take care with protein shakes and other supplements for this reason. Find natural protein in whole foods, such as nuts, beans, eggs, low-fat milk, fish, poultry and lean meats.
Fats
Certain types of fat are needed in a bodybuilding diet to support a strong metabolism; however, consuming some types of fat is unhealthy. Avoid "bad fats"--saturated and trans fats, such as animal fat, which contradict the lean muscle-building effects of protein and often lead to disease, according to HealthGuidance. What’s needed for a healthy bodybuilding diet are good fats--monounsaturated and polyunsaturated fats that minimize the risk of diseases like diabetes and heart disease, according to diet.com. These known good fats are found in foods, such as olive oil, avocados, fish and some nuts and seeds.
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