Successful body building is as much about diet as it is about training. Strenuous exercises such as squats, bench presses and pull-ups cause your muscles to break down. Your body responds by trying to make your muscles bigger and stronger so that you are better able to cope with the demands of future workouts. This rebuilding process--called hypertrophy--can only occur if your diet is rich in all the necessary nutrients required for muscle growth.
Carbohydrates - Fuel for Activity
Carbhydrates provide glucose which is used by your muscles for intense activities such as training in the gym. Potatoes, rice, fruit, vegetables and bread are all examples of foods containing large amounts of carbohydrates. Carbohydrates are especially important to body builders. If your diet is low in carbs, you may lack the energy to complete the intense workouts necessary to develop larger muscles. To ensure your muscles are adequately supplied with carbohydrates consume a carbohydrate rich meal one to two hours before training and then directly after your workout to ensure you replenish your supplies of muscle glycogen or stored carbohydrate.Consume between 6 to 10g of carbohydrate per kilogram of body weight per day.
Protein - Muscle Building Blocks
Protein contains amino acids. Your body uses amino acids to rebuild your hard-trained muscles after workouts. Foods such as eggs, meat, fish, dairy, nuts, soy and tofu all contain large amounts of protein. Many body builders also supplement their diets with protein shakes and bars in an effort to consume adequate protein for muscle growth and repair. To ensure your muscles receive a constant supply of essential amino acids, you should endeavor to consume protein foods at most meals. You need around 2g per kilogram of body weight every day to provide sufficient amino acids for muscle growth.
Fats - Health Essentials
Despite popular media suggesting otherwise, fat is vital for health. Fats are very calorie dense, so they should be consumed in moderation; however, many fats are essential for your health. Fish oils, nut oils, vegetable oils and even butter contain essential nutrients that will benefit your skin, hair, eyes, nervous system, brain function and joint health. Dietary fats contain nine calories per gram so over consumption may make you fat but, providing you limit your intake of fat to around 30 percent of your daily energy intake, fats are healthy and beneficial to your body building goals.
Water - Obey Your Thirst
Your body consists of around 70 percent water. Water provides the transport medium for moving nutrients and chemicals around your body, makes up most of your blood volume, helps you regulate your temperature when you get too hot and lubricates your digestive tract and joints. Water is calorie free but no less important than the food you eat. Body builders should aim to consume at least 5 pints of water a day--more if you are training heavily or live in a warm climate. Try to avoid becoming thirsty by consuming water throughout the day and minimizing your consumption of caffeine-rich beverages such as coffee or cola as these can lead to increased urine output and dehydration.
Supplement Wisely
Many body builders augment their diets with special nutritional supplements to enhance muscle growth, promote recovery, aid in fat burning or provide energy. These supplements can range from completely ineffective to dangerous. Some supplements such as creatine, branch chain amino acids, whey protein, essential fish oils and energy drinks can help to support your training and give your diet an edge whereas other supplements fail to live up to their manufacturers claims and may prove harmful to your health. As a rule, the longer a supplement has been on the market, the more likely it is to actually work. Despite what some body building magazines might suggest, supplements are not essential to body building success but if your diet is good, you are training hard and getting plenty of sleep, they may slightly increase your training progress.
References
- "The Complete Guide to Sports Nutrition"; Anita Bean; 2009
- "Advanced Sports Nutrition"; Dan Benardot; 2005
- "Encyclopedia of Bodybuilding: The Complete A-Z Book on Muscle Building" Robert Kennedy; 2008
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