Body Builder Diet For Lean Muscle Mass

Finding the right combination of nutrition is critical to building lean muscle mass. Too many carbohydrates will create a bloated look, while too few will leave you fatigued and weaker. Too much protein will put undue stress on your kidneys, while not enough will cause skin problems and under-developed muscles. And to the extreme of too little fat in your diet, hair loss, hormone imbalance and dry skin could be an issue.

Significance

To build a lean and muscular physique, you have to be as disciplined in your approach to your diet as you are in the gym. As such, you need a consistent plan of action. Eat until you are satisfied, not full, so the nutrients will store as energy and limit a "spillover effect" into fat. Space your meals out with five or six small meals throughout the course of the day--it is easier on digestion and the nutrients are assimilated more effectively for energy and muscle growth.

Foods

Protein and carbohydrates are meant to go together, notes Rachel Laferriere, MS, RD, in her book "365 Ways to Boost Your Metabolism." Protein helps your body process carbohydrates by slowing down the absorption of sugars and keeping a lid on the the manufacturing of excess insulin. The healthiest carbohydrate choices include foods rich in fiber that create a feeling of fullness, which will help you eat less at one sitting. Fiber will also lessen the amount of fats, cholesterol, sugars and starches absorbed. Fiber-rich foods include dark green leafy vegetables, seeds and nuts, peaches, apples, pears and whole-wheat products. Poor carbohydrate choices include sugar-loaded sodas, candy and doughnuts; and sodium- and fat-loaded products such as potato chips, french fries and fried foods. Outstanding protein choices include skinless chicken breasts, turkey breast, fish, eggs, soybeans, tofu and whey protein. Avoid fatty red meat that is loaded with saturated fat--a major dietary cause of high cholesterol.

Time Frame

The transformation in your body from smooth to lean and vascular will vary depending on your genetic makeup. It is important to understand your body type on how fast you grow muscle, and how fast your body burns calories. Age, sex, activity level, genes, rest and thyroid function play a role in the results you will achieve. It is a process and needs to be done over time.

Considerations

Starting your day with a balanced breakfast--eggs, wheat toast dry, oatmeal and orange juice--will pump up your metabolism and make it easier to concentrate, problem solve and have more strength and endurance. Do not starve yourself, as your body will hoard your extra fat when it feels your energy reserves are too low. And don't forget about the most important nutrient--water--at least eight 12-oz. servings per day.

Expert Insight

The need for a significant amount of protein for bodybuilders has been well documented. The timing is also critical. According to Jay Hoffman, PhD, in a study on protein intake and its effects on muscle recovery and remodeling, published in the December 2007 "Strength and Conditioning Journal," muscle protein synthesis was significantly greater when subjects were given an amino acid and carbohydrate supplement combination prior to exercise than for those who took it after exercise.