Bodybuilders need more calories than the average person each day in order to compensate for the huge calorie burns experienced during each workout. Proper nutrition is essential to build muscle, and a bodybuilder's diet is just as important as the actual workout. Whether you're a vegetarian, hardgainer or just beginning your bodybuilding lifestyle, there's a free diet and nutrition program for you.
Dave Draper's General Nutrition Guide
Dave Draper is the former Mr. America, Mr. World and Mr. Universe. He offers up free diet advice for bodybuilders looking to take it to the next level. His general nutrition guide shows you how to build lean muscle by following 11 simple rules. Draper's advice is to eat a diet rich in protein and carbohydrates---protein to build muscle and carbohydrates for energy. He emphasizes the importance of eating a healthy breakfast, such as a protein shake, oatmeal, fruit, cottage cheese and coffee. You should eat every three to four hours with snacks consisting of fruits, veggies, a muffin, protein bar, yogurt or whole wheat bagel. Draper also recommends limiting sugar, fat and salt in your diet, as these things can hinder the muscle building process. As far as workouts go, Draper recommends eating a healthy meal about 60 minutes before a workout and a meal 60 to 90 minutes after a workout. Finally, drink plenty of water throughout the day, and get plenty of sleep each night, because that's when your muscle tissue rebuilds itself.
Bodybuilding Diet for Hardgainers
Some people may find it hard to gain muscle or lean body mass, and they are called hardgainers. In order to become a bodybuilder, you must be able to gain lean muscle mass. Hardgainers should consume about 1.5 grams of protein each day per pound of bodyweight, according to Bodybuilding.com. Foods high in protein include egg whites, protein powders, lean ground beef, chicken and skim milk. In addition to a diet rich in protein, Bodybuilding.com recommends consuming two and a half grams of carbohydrates per pound of bodyweight each day. Accomplish this goal by eating fruit in the morning and vegetables with every meal. Essential fatty acids are also important in a bodybuilder's diet, and these can be found in fish, walnuts and pumpkin seeds. Hardgainers should consume six to eight meals per day, according to Bodybuilding.com. This equates to a small meal every two to three hours. This helps to keep your energy levels high and gives your body the vitamins and nutrients it needs in order to build muscle. The last recommendation for hardgainers is to drink plenty of water with every meal and throughout the day because it's essential for building muscle.
Vegetarian Diet for Bodybuilders
The main issues associated with vegetarian bodybuilders are the lack of protein and calories in the typical vegetarian diet. That being said, vegetarians can become successful bodybuilders when proper nutritional habits are developed. Bodybuilding.com recommends that vegetarians eat plenty of legumes, soy protein foods/powders, quinoa, egg whites and tempeh, as they are all high in protein. Vegetarian bodybuilders should also eat frequently in order to increase their daily caloric intake---every few hours is ideal. Nuts provide long-lasting energy and protein, and they are high in calories to help boost your calorie intake. Eat plenty of vegetables and fruits throughout the day because they are high in vitamins and nutrients. Leafy green vegetables and whole grains are rich in iron, which is often lacking in a vegetarian diet, so eat plenty of spinach, broccoli and whole grain cereals. Be sure to check with your doctor or dietician before starting a vegetarian bodybuilding regimen to be sure you're getting the proper nutrition.
Member Comments