In 1867, Eugen Sandow became the first body builder to use progressive resistance to develop a muscular physique. Since that time, body building has grown into a popular sport that combines a dedicated workout program with a strict diet plan. A body building muscle diet differs from a traditional "diet" and is designed to maximize muscle hypertrophy--or growth--by providing the essential nutrients to the muscles.
Size
A body building muscle diet contains a balance of carbohydrates, protein and fat. Carbohydrates provide the energy and fuel needed to perform throughout a workout. Eat about 50 percent of the total calories from carbohydrates including simple carbohydrates for quick energy, complex carbohydrates for long-term energy and fibrous carbohydrates for vitamins and minerals. Protein provides the building blocks--amino acids--to promote muscle growth. Consume one gram of protein per pound of body weight per day. For example, if you weigh 175 lbs., consume at least 175g of protein. Fats are a secondary source of energy and are vital to normal bodily functions. Consume healthy fats from nuts and seeds and avoid saturated fats.
Time Frame
One key to a successful body building muscle diet is eating small meals routinely throughout the day. Divide five to seven meals into a breakfast, mid-morning snack, lunch, mid-afternoon snack, post workout shake, dinner and evening snack. For example, if breakfast starts at 7:00 a.m. there will be a meal every three hours with the last meal being consumed around 10:00 p.m.
Supplements
Adding supplements to the diet can provide essential nutrients, vitamins and minerals that the normal food doesn't provide. Protein is one of the most important macronutrients for a body builder and a protein supplement is a fast-absorbing high-quality protein that can be consumed for a post-workout shake. For a 180 lb. male body builder, Muscle and Strength recommends consuming 40g of protein after a workout.
Recommendations
Professional body builders will have staple foods that they consume on a regular basis. These foods provide the nutrients necessary for muscle hypertrophy. Lean protein sources including chicken, turkey, fish and lean red meat have significant amounts of protein, iron, zinc and B vitamins. Beans and legumes provide vitamins and minerals along with fiber to aid in the absorption of nutrients. Other recommended foods include egg whites for protein and slow-burning carbohydrates for energy.
Sample Menu
For a 180 lb. body builder, a typical day will start with an egg omelet, toast and orange juice for about 60g of protein and 550 calories. A weight gainer shake will be consumed for a mid-morning and mid-afternoon snack that provides 40g of carbohydrates, 45g of protein and 400 calories. Lunch will consist of a lean protein source, complex carbohydrates from rice or bread, vegetable salad and fresh fruit. Before bed, another 30g of casein protein will be consumed for slow absorption throughout the night.
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