In order to undertake a bodybuilding program, a good diet plan is necessary and can make a huge difference in the effectiveness of the training program. Bodybuilders must pay very close attention to their diets because they play a vital role in the success of not only their program, but their competition season, as well.
Calorie Consumption
The foods that you consume are used to supply the energy needed to fuel your body and perform daily tasks. While calorie counting is not necessary, knowing which calories are the best for maximum results is important. Every meal should comprise 40 percent carbohydrates, 40 percent proteins and 20 percent healthy fats. The calories that you consume throughout the day should also be cycled to prevent your metabolism from dropping to a certain caloric level.
Eat More Frequently
Bodybuilders must consume a higher number of calories in the form of five to six smaller-portioned meals in three hour intervals. This prevents your body's blood sugar levels from spiking and minimizes food cravings, which could sabotage your diet. Consuming more meals each day will also boost your metabolism and increase your energy levels.
Limit Alcohol Consumption
Bodybuilders limit their consumption of alcohol during competition season because it contains empty calories. Alcohol hinders your body's ability to process foods by slowing down your metabolism. This inhibits muscle growth and lowers the rate at which protein is synthesized by 20 percent. It also dehydrates the body's muscle cells, which means you must work twice as hard to build muscle.
Supplementation
Supplements such as protein, creatine, glutamine and brach-chain amino acids, or BCAAs, can aid your body in post-workout recovery and maintaining muscle mass. They work, in part, because they pull water into muscle cells, creating an anabolic environment that is needed for muscle growth and stimulation. However, for your supplements to work suitably, you need to take in plenty of water. Also, on the days that you're training hard, you need to take a mega-vitamin.
Sample Diet
Here are a day's worth of meal samples. Meal 1: One whole egg, 6 egg whites, 1 cup of cooked oatmeal and one banana. Meal 2: Protein shake and one cup of brown rice. Meal 3: 8 ounces chicken breast, 2 cups pasta, 1 apple and 1 cup of plain, non-fat yogurt. Meal 4: One piece of fruit and 3 to 4 oz. lean protein. Meal 5: 6 oz of lean protein, 1 cup of steamed or grilled vegetables and 1 cup brown rice or yams.
References
- "Advanced Sports Nutrition"; Dan Benardot; 2005
- "Oxford American Handbook of Sports Medicine"; Jeffrey Bytomski and Claude Moorman; 2010
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2009
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