Following a clean bodybuilding diet means choosing the right foods and eating them at the right times. Nutrient-timing is one of the most important factors to your bodybuilding success. For example, the right ratio of macronutrients following a workout accelerates muscle recovery and allows you to achieve better results from your training. The nuts and bolts of a bodybuilding diet are the same for everyone, but it is up to you to experiment and learn from your personal experience to reach your peak physical conditioning.
Misconceptions
Many trainees follow professional bodybuilders' diets, leading to dietary extremes. Pros use illegal performance-enhancing substances, enabling their bodies to use more protein. Another mistake is taking in too few carbohydrates to stay in shape all year round. Carbs are essential nutrients crucial to building muscle. A low-fat diet can also inhibit bodybuilding progress. The cycle of extreme cutting and bulking, starving yourself then gorging, leads to unhealthy nutrition habits.
Features
Clean bodybuilding diets include the right proteins, carbohydrates and fats. Lean protein choices include turkey, chicken, fish, eggs, whey and low-fat cuts of beef and pork. "Combat the Fat" author Jeff Anderson recommends low-glycemic carbohydrates like brown rice, whole-grain bread and pasta, sweet potatoes, quinoa, and fresh fruits and vegetables. You must include healthy fats like olive oil, almonds, avocados and omega-3 fish oil. Getting adequate fiber is one of the best things you can do for your health and fitness goals, according to Anderson. It is also important to drink at least eight, 16-oz glasses of water per day or more.
Considerations
Body weight, body type and metabolism determine many factors of your diet. Body type affects how you burn fat and build muscle. Ectomorphs have smaller structure and struggle to gain muscle, but they lose fat easily. Endomorphs have naturally softer physiques, gain fat easily and build muscle readily. Mesomorphs are somewhere between the two. An amateur bodybuilder should observe and take notes on their progress to learn their body's individual needs. Keeping your goals in focus and monitoring your body's changes will help you develop your best physique.
Benefits
Clean diets balance blood sugar with low-glycemic carbohydrates, lean proteins and healthy fats, encouraging fat burning and preventing fat storage, according to "The Fat Burning Bible" by Mackie Shilstone. This lean lifestyle's nutrient-dense foods keep you full longer and provide high amounts of vitamins, minerals and antioxidants. Antioxidants from fruits, vegetables, green tea and other popular bodybuilding staples help to fight disease and aging, according to Jordana Brown in "The Usual Suspects," an article in "Muscle & Fitness Presents 2010 Edition The Ultimate Supplement Handbook."
Expert Insight
"The Abs Diet" by David Zinczenko recommends eating five to six small meals and snacks per day. "Xtreme Lean" authors Lawson and Holman suggest you take in 1 to 1.5 g of protein per pound of your body weight daily. They recommend moderate carbs, rather than extreme swings. For a 200-lb. bodybuilder this means 150 g of carbs daily while cutting. Depending on metabolism, you may choose to take in 1 to 3 g of carbs per pound of body weight to maintain or build muscle. Healthy dietary fats should make up 25 to 30 percent of your diet, according to Lawson and Holman. "Optimum Anabolics" author Jeff Anderson recommends a post-workout shake containing 30 to 50 g of whey protein and 60 g or more of high-glycemic carbohydrates like dextrose.
References
- "Muscle & Performance"; Totalee Honest Advice; Jon Finkel; May 2010
- "Combat the Fat"; Jeff Anderson; 2008
- "The Fat Burning Bible"; Mackie Shilstone; 2005
- "Muscle & Fitness Presents 2010 Edition The Ultimate Supplement Handbook"; The Usual Suspects; Jordana Brown; January 2010
- "The Abs Diet"; David Zinczenko; 2004
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