Physical tone and muscle mass are important for competitive bodybuilders. Although individuals' needs might vary, most bodybuilders benefit from a balanced, nutrient-rich meal plan, according to the American Dietetic Association (ADA). Dietary changes should be approved by qualified medical or dietary professionals for optimum results.
Function
Meal plans for bodybuilders generally aim to build or maintain muscle mass. The ADA recommends a balanced diet that provides athletes with appropriate amounts of calories and nutrients for physical wellness, energy and strength. In addition, bodybuilders' ideal meals plans provide flexibility to eat at home or dine out and for physical and emotional satisfaction.
Basic Guidelines
Eating sufficient amounts of food at appropriate intervals can help support energy before workouts, replenish energy afterward and manage appetite between meals in bodybuilders. The ADA suggests that bodybuilders seeking added muscle consume roughly 200 additional calories daily. Roughly 15 percent to 20 percent of bodybuilders' diets should consist of protein. All other food groups are necessary as well, including fruits, vegetables, complex carbohydrates and healthy fats.
Optimum Foods
Nutrient-rich foods are important for bodybuilders' wellness. Fruits and vegetables provide vitamins, minerals, antioxidants (disease-fighting nutrients) and dietary fiber. The ADA recommends a variety of fresh, colorful fruits and vegetables daily. Complex carbohydrates, including whole grains and starchy vegetables, serve as valuable sources of glucose—the body's primary source of energy—and nutrients. Lean protein sources such as egg whites, skinless-white meat poultry, legumes, tofu and fish supports muscle development, tissue repair and blood sugar balance. Healthy fats support nutrient absorption, satiation (fullness) and brain function and can be reaped from olive oil, canola oil, ground nuts, seeds and avocados.
Foods to Limit
All foods can be enjoyed on a moderate, occasional basis; however, foods low in nutrients or high in saturated or trans fats can damage wellness and increase risk for weight gain, cholesterol problems and heart disease when consumed in excess. The ADA suggests limiting intake of processed carbohydrates such as enriched breads, pasta, cereal and sweets for best results. Limiting fatty red meat, poultry fat, whole milk, deep-fried foods, butter, shortening, margarine, fast food and processed snack foods might help reduce a bodybuilder's risk for weight gain and disease. Saturated fats should account for no more than 7 percent of a person's daily calories, and trans fats should account for less than 1 percent, according to the American Heart Association.
Drug/Supplement Risks
Numerous dietary supplements and drugs that claim to enhance athletic performance and physique are available to bodybuilders. Though many of these "performance-enhancing" drugs and supplements are popular among athletes, according to the Mayo Clinic they might pose dangerous, potentially life-threatening risks. A nutrient-rich, balanced diet coupled with appropriate physical activity can meet bodybuilders' nutritional needs and enhance athletic performance without need for drugs or supplements.
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