Bodybuilding requires strict attention to diet, but that does not mean you cannot take in balanced nutrition. In fact, your body needs vitamins, minerals, water, carbohydrates, proteins and fats to effectively recover from your workouts and build muscle. The key to following a balanced diet while bodybuilding is choosing the right foods, and during intense cutting phases, you must supplement your diet with some basic nutrients to ensure you do not compromise your overall health for your bodybuilding goals.
Step 1
Eat five to six balanced meals throughout the day to provide your muscles with a constant source of nutrition. If you wait too long between meals--four or more hours, for example--your body increases production of the muscle-eating hormone cortisol. Moreover, frequent balanced meals speed up your metabolism so that you can take in more nutritious calories without storing too much body fat, says David Zinczenko in "The Abs Diet."
Step 2
Take in healthy lean sources of protein every two or three hours, with each of your daily meals and snacks. Examples include chicken breast, turkey, fish, eggs, and lean cuts of pork and beef. "Optimum Anabolics" author Jeff Anderson recommends approximately one gram per pound of your body weight daily. Another excellent source of high-quality protein is whey powder, which you can use for post-workout shakes, meal replacements and between-meal snacks.
Step 3
Include as many low-glycemic carbohydrates as your individual metabolism will allow. Carbs are important for muscle building because they replenish muscle glycogen stores and blunt the release of cortisol. However, too many carbs readily store as body fat. Start with one to two grams per pound of body weight daily and experiment with different intakes to learn what works best for your body. Examples include brown rice, sweet potatoes, quinoa and oatmeal.
Step 4
Supplement your diet with a multivitamin, fiber, and fruit and vegetable extracts or powders during competition diets. Low-carb dieting for bodybuilding contests can deplete these essential nutrients, which can compromise your overall health. According to "Xtreme Lean" by Jonathan Lawson and Steve Holman, these basic supplements will help you get lean faster and make up for low-carbohydrate intake.
Step 5
Add as many fresh fruits and vegetables to your diet as you can. These foods contain tons of vitamins and minerals, as well as free-radical-fighting antioxidants. Berries, apples and grapes, for example, contain polyphenols that have a potent fat burning effect, according to "The Usual Suspects" by Jordana Brown.
Step 6
Take in plenty of healthy fats from olive oil, egg yolks, avocados, natural peanut butter, omega-3 fish oil, and nuts and seeds. According to Lawson and Holman, taking in too few healthy fats inhibits production of important fat-burning and muscle-building hormones such as testosterone. Omega-3 fish oil, in particular, has natural anti-inflammatory and fat-burning effects, according to "Five Fat Fighters" by Matthew Kadey.
Things You'll Need
- Whey protein
- Omega-3 fatty acids
- Multivitamin
- Psyllium husk fiber
- Fruit extracts
- Green powder
References
- "The Abs Diet"; David Zinczenko; 2004
- "Optimum Anabolics"; Jeff Anderson; 2004
- "Xtreme Lean"; Jonathan Lawson and Steve Holman; 2005
- Muscle and Fitness Presents 2010 Edition The Ultimate Supplement Handbook; "The Usual Suspects"; Jordana Brown; January 2010
- Muscle and Fitness Presents 2010 Edition The Ultimate Supplement Handbook; "Five Fat Fighters"; Matthew Kadey; January 2010
Member Comments