In her book "The Complete Guide to Sports Nutrition," nutritionist Anita Bean states that successful bodybuilding is as much about diet as it is about training. Bodybuilders need to eat regularly and consume adequate protein, carbohydrates, fats, vitamins and minerals to fuel their workouts and provide the necessary materials for muscle repair and growth—a process called anabolism. To gain weight, you must consume slightly more calories than usual. If you notice you are gaining fat as well as muscle, reduce your food intake slightly. If you are not gaining weight at all, eat a little more. Keep a food diary and keep an eye on your weight and your waist measurement so that you can fine tune your food intake for maximum results.
Breakfast
During the night, your body goes through a process of repair and growth after your workouts. Upon waking, your body has used all of its nutritional reserves and needs refueling, so a substantial and healthy breakfast is important. Eggs and oatmeal are cornerstones of breakfast for many bodybuilders, as are smoothies made with fruit and whey protein. Breakfast should include both protein and carbohydrates to provide the necessary nutrients required by your body for the day ahead.
Midday Meal
Many bodybuilders prepare their midday meal ahead of time so that they have nutritious food available whenever and wherever they want it. Pre-prepared sandwiches with high-protein fillings such as chicken or tuna are popular, as are pasta dishes and salads. As the midday meal is likely to be consumed a few hours prior to training, it should be substantial enough to make sure that you’ll have plenty of energy for your workout.
Evening Meal
Your evening meal will probably be consumed at home and is a good opportunity to eat plenty of healthy vegetables and whole grains, such as brown rice or wholemeal pasta along with more protein in the form of chicken, fish, eggs or meat. This meal is likely to be your post-exercise meal, so it needs to be substantial enough to supply the necessary nutrients for growth and repair.
Snacks
In addition to the three main meals, most bodybuilders will also consume two, three or more snacks throughout the day. These may consist of protein bars, protein drinks, nuts, seeds, fruit, boiled eggs, beef jerky or yogurt. Bodybuilder's snacks are often protein based, as protein is essential for muscle repair and growth.
Drinks
Water is important for health and performance, so most bodybuilders will consume plenty of water to ensure they remain well hydrated. Water consumption in excess of one gallon is not unusual for hard training bodybuilders.
Supplements
In addition to daily food intake, some bodybuilders may also take nutritional supplements to support their training. Although not essential, creatine, vitamins, minerals, fat burners, testosterone boosters, and amino acids may enhance your performance. However, authors Jose Antonio and Jeffrey R. Stout warn in their book "Sports Supplements" that not all of the products available on the market are as effective as the advertising might suggest and that no supplement will make up for an otherwise poor diet.
References
- "Encyclopedia of Bodybuilding: The Complete A-Z Book on Muscle Building"; Robert Kennedy; 2008
- "Sports Supplements"; Jose Antonio and Jeffrey R. Stout; 2001
- "The Complete Guide to Sports Nutrition"; Anita Bean; 2009
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