A body builder's diet can drastically change the results that are achieved. New and experienced body builders alike all struggle with which diet will work best for them. By following a few simple guidelines you can be well on your way to finding the diet plan that works for you.
Eat More
The first step in starting a diet for bodybuilding is to determine how much you need to eat. To gain weight and size, you will need more calories. A good starting point is 15 calories per pound of body weight, says Robert Thoburn, a scientific and marketing consultant to the dietary supplement industry. Try this 15 calorie per pound guideline for a couple of weeks before adjusting your caloric intake. Adjustments can be made based on how you look in the mirror.
Eat More Often
As difficult as it may sound, you will need to eat every three to four hours throughout the day. Meals and snacks should consist of carbohydrates, protein and fat. According to Dave Draper, a former Mr. America, Mr. Universe, and Mr. World, each day should start with a basic breakfast of complex carbohydrates, protein and fat. This will help set your metabolism for the day and keep your body from relying on muscle for its energy.
Eat More Protein
Protein provides your body with amino acids, some of which can be converted to glucose for energy. Thoburn says that this costs energy that it gets from fat. A diet consisting of 1.2 grams of protein per pound of body weight can help you to lose body fat. While this amount may be slightly more than you need, it can be beneficial to fat loss.
Don't Be Afraid of Carbohydrates
Your body prefers to use glucose for energy. Consuming 2g to 2.5g of carbohydrates per pound of body weight will give you the glucose that your body needs. Thoburn adds that yams, brown rice, shredded wheat, and fruits and vegetables are all good sources of lean carbohydrates.
Timing is Important
An easily digested meal or snack should be eaten about an hour before a workout and a post-workout meal with a good source or protein should be eaten within 45 minutes of completing a workout. According to Draper, this will ensure that your body has the energy that will be needed to complete your workout as well as the muscle-building materials that are important for repairing tissue and building new muscle.
Water
Water is the most important ingredient for your body, says Draper. You should be consistently drinking water. The quality of the tissues in your body and their performance depend on it. Add some whey protein to your water and you have a great snack or replacement for a meal, and you will be helping to meet your water requirements.
Member Comments