Balanced Diet Tips For Bodybuilding

Bodybuilders need a healthy diet and good nutrition practices like any other athlete. A balanced diet for bodybuilders includes a variety of nutrient-dense foods, an adequate amount of calories to meet their daily energy requirements and enough fluids to stay hydrated. Bodybuilders with good nutrition and a thorough training regimen should not need dietary or performance supplements.

Calories and Composition

Registered dietitian Joanne Larson, writing on the website Ask the Dietitian, says eating enough calories is one of the keys to building muscle. The amount of calories a bodybuilder needs will be based on their age, gender, size and activity level. The President's Council on Physical Fitness and Sports says athletes may need 1,000 to 1,500 more calories per day than the average person. Columbia University says that an additional 500 calories per day along with adequate weight training has shown to contribute to a 1-lb. muscle gain.

The composition of a bodybuilder's diet is similar to that of other athletes. According to the President's Council, an athlete's diet should be 45 to 65 percent carbohydrates, 10 to 15 percent protein and less than 30 percent fat.

Carbohydrates

Carbohydrates should make up the majority of a body builder's diet because they are the muscles' preferred source of energy. Carbohydrates get stored in the muscles as glycogen. When bodybuilders do not eat enough carbohydrates, their glycogen stores get depleted quickly which can lead to fatigue and weakened muscles. Columbia University also notes that carbohydrates fuel the muscles needed to build lean body mass and increase muscle strength and size. Healthy carbohydrates include fruits, vegetables and whole grains.

Protein

Bodybuilders often increase their protein intake to build muscles, but the President's Council on Physical Fitness says the secret to building muscle is to consume enough calories and train hard. While protein functions to build and repair muscles, 1 to 1.7g of protein per kilogram of body weight is sufficient. Larson adds that protein intakes above 20 percent of the total caloric intake are not recommended because too much protein can damage the kidneys and lead to dehydration and muscle cramping. Healthy sources of protein include poultry, fish, lean ground beef, eggs, beans, legumes, low fat dairy products, quinoa and soy. Unhealthy proteins are high in fat and contribute to heart disease and unwanted weight gain. Examples include fatty steak, deep-fried meat or poultry, bacon and cream.

Hydration

According to Dr. Dan Benardot in his book "Advanced Sports Nutrition," bodybuilders often try to increase water loss to achieve a defined appearance. Water loss can be dangerous because it can lead to dehydration, damage organs and be life threatening. Bodybuilders should drink fluids before, during and after a workout to prevent dehydration. Water is the best fluid to hydrate with, however bodybuilders may benefit from sports beverages during long periods of continuous activity.

Ergogenic Aids

Ergogenic aids are dietary supplements that claim to improve strength, endurance and physical performance. Ergogenic aids include substances like steroids, human growth hormone, DHEA, glutamine, creatine and ephedrine. Bodybuilders should exercise caution with ergogenic aids. They are not regulated by the Food and Drug Administration and many lack scientific research regarding their safety and effectiveness. According to the McKinley Health Center, steroids are also illegal in the United States and DHEA, human growth hormone and ephedrine have been banned by many professional sports organizations including the NCAA and International Olympic Committee. Ergogenic aids can also have serious side effects and be dangerous when taken in large doses over a prolonged period of time.