Bodybuilding Workout Diet

Developing fit and toned muscles is a matter of reasonable diet and regular exercise. However, to build the extreme muscles of a competitive bodybuilder, you must exceed the nutritional value of a normal diet. A performance diet for bodybuilding is much like any other sports performance diet--focused on nutrition, tracking calories and incorporating supplements.

Caloric Intake

To build muscle mass, you must take in more calories than you burn in a day. If you're getting daily weight workouts, this can be tricky. According to personal trainer Marc David, bodybuilders should take in 3,000 to 4,000 calories every day to gain the mass they need. This number will vary based on metabolism, current body weight and the calorie demands of your individual workout routine. Although it might be tempting to pack in those extra calories with ice cream and beer, calories from those sources will add fat, not muscle. Where your calories come from is as important as how many you take in.

Basic Nutrition

According to fitness journalist Dustin Elliott, to build muscle fast, a bodybuilder should derive many of his calories from proteins and clean carbohydrates such as whole grains, yams and pasta. Carbohydrates provide your body with the fuel it needs to excel at the level you want, and the protein delivers the basic building blocks of lean muscle. Nutrition scientist Walter Willett, M.D., notes that your diet should also include at least seven helpings of fruits and vegetables, plus essential fats and oils. These foods will contribute the basic nutrients your body needs for optimum day-to-day function. Willett specifically mentions nuts for snacking, as they boast a high amount of protein, carbohydrate and essential oils in an easily portable package.

Vitamins

According to Flex Magazine, several vitamins are essential to bodybuilding success. B complex vitamins are vital to metabolizing carbohydrates, allowing your body to use the energy you feed it. Biotin and vitamins A and C help the body process amino acids to build muscles. Vitamin D allows the body to absorb calcium and phosphorus, chemicals the body uses to make muscles contract. Without contracting muscles, the weight lifting can't happen.

Supplements

Many bodybuilders take supplements to improve performance and build better health. According to Dr. Mehmet Oz, author of "You: The Owner's Manual," nutrition supplements for all diets begin with a multivitamin. This ensures that your body gets its basic ingredients even if your bodybuilding diet falls short in some areas. Common supplements recommended by MuscleandStrength.com include a protein shake for calories, protein and amino acids, creatine, and glutamine. Always check with a doctor before beginning a course of supplements, as some can interact badly with medication.

Water

According to an article on Bodybuilding.com, water is even more essential for bodybuilders than for the general population. Besides replenishing fluids lost in your workout, water helps the liver and kidneys to metabolize fat, leaving less of it between your muscles and the public eye. Regular water intake also reduces water retention. The body stores water when it feels dehydrated, and sheds it when it has a surplus. Like burning fat faster, drinking water will result in a higher percentage of your body weight being lean muscle mass.