Typical Bodybuilding Diet

For bodybuilders, nutrition is vital to achieving muscle mass and low body fat. It is a lifestyle, not a temporary diet. Year-round bodybuilders typically consume five to six small meals each day to keep their body fueled and their metabolism high. They eat a variety of nutrients in order to build large amounts of lean mass and fuel their workouts.

Protein

Protein contains amino acids that are necessary for building and repairing muscle tissue. Sources should include lean meats such as chicken or turkey, fish, peanut butter, beans, tofu and lean cuts of beef. For muscle building, Nancy Clark, MS, RD recommends .7 to .8 grams of protein per pound of body weight. Some recommendations are higher but too high protein intake can stress your kidneys and is not easily digested.

Fats

Fats should be included in your diet. They give food flavor and fat stores in the body provide energy and cushion your internal organs. They also support a healthy metabolism and are essential in hormone production. Too much fat, especially saturated and trans fats, can be detrimental to your health. Bodybuilders should include egg yolks, olive oil, canola oil, natural peanut butter and fish oils. Clark advises that 20 to 35 percent of your diet can come from healthy fats. This amount may fluctuate depending on whether you are preparing for a show or not.

Carbohydrates

Carbohydrates are not the enemy, but the wrong choices can derail your progress. Avoid simple carbohydrates or sugars as much as possible. These will give you a temporary rise in energy but have you crashing later. They also affect blood insulin levels. Instead, choose whole grains that will keep your blood sugar levels more stable and aid in body function. Good choices include whole-grain cereals, oatmeal, brown rice and whole-grain bread products.

Supplements

Supplements are just what they say they are. They supplement your diet but do not replace a good nutritional program for bodybuilders or recreational exercisers. Supplements are an accepted practice in bodybuilding for energy, fat-burning and muscle repair and recovery. But first attempt to get your nutrition requirements from food, then add supplements that will aid you or that your diet lacks.

Water

Water is essential to your health and proper body function. Your muscle tissue is over 70 percent water, so you need to be drinking enough fluids on a daily basis to build muscle and prevent dehydration. Thirst is an inadequate measure of dehydration, because if you are thirsty you have already begun to deplete your fluid stores. Drink at least 8 to 10 cups of fluid per day for health. If you tend to sweat a lot during your workouts, you may need to increase this amount.