Bodybuilders follow very specific nutrition plans to maximize muscle growth and fat loss. Devise a meal plan emphasizing whole, natural foods to minimize your intake of added sodium and refined flours and sugars. Without proper diet, you cannot achieve a competitive edge and obtain the definition and size you desire.
More Protein
Strength training athletes, like bodybuilders, should eat more protein daily than the average person or even endurance athletes. The International Society of Sports Nutrition recommends 1.6 to 2 g of protein per kg of body weight daily for strength and power athletes. To find your weight in kilograms, divide your weight in pounds by 2.2. Choose whole, lean sources of protein like chicken or turkey breast, egg whites, extra lean beef and fish. Protein helps muscles repair and grow.
Eat Fats
Dietary fat contains calories that help you bulk up, but avoid saturated and trans varieties that can raise your cholesterol. Instead, focus on eating unsaturated fats found in plant oils like flax, olive, soybean, safflower and sunflower as well as in avocados and nuts. These fats help you produce hormones that contribute to muscle growth. According to a study conducted by C. Wang and colleagues in the Journal of Clinical Endocrinology and Metabolism in June 2005, following a low-fat diet for eight weeks led to a 12 percent lowering of androgen, or male hormone, levels. Another study in the same journal from 2004, conducted by Indrani Sinha-Hikim and associates, concluded that androgens play an important role in increasing muscle mass. Strive to make about 30 to 35 percent of daily calories come from unsaturated fats--the upper limits recommended by the Institute of Medicine.
Quality Carbohydrates
Bodybuilders should still eat plenty of carbohydrates to provide energy for their workouts and for muscle growth. Muscle and Fitness magazine explains that if you weigh 200 lbs. or more, go for 80 to 100 g of carbs per meal. If you weigh less than 190 lbs., strive to take in 60 to 80 g per meal. Choose carbohydrates that are of high quality and offer nutrition. Whole grains like brown rice and fibrous vegetables like sweet potatoes and broccoli are good choices.
References
- Journal of the International Society of Sports Nutrition: Protein and Exercise
- Muscle and Fitness: How Much Protein, Carbohydrates and Fat Do You Need?
- "Journal of Clinical Endocrinology and Metabolism"; Low-fat High-Fiber Diet Decreased Serum and Urine Androgens in Men; C. Wang, et al; June 2005
- "Journal of Clinical Endocrinology and Metabolism"; Androgen Receptor in Human Skeletal Muscle and Cultured Muscle Satellite Cells: Up-Regulation by Androgen Treatment; Indrani Sinha-Hikim, et al; 2004
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