Bodybuilders train hard to increase the size of their muscles, a process called hypertrophy. Hypertrophy requires more than just demanding workouts: if you want to muscles to get bigger you have to follow a diet that supports your bodybuilding efforts. As an old saying goes, muscles are built in the kitchen, so eating properly is vital if you want to maximize the benefits of your workouts.
Breakfast of Champions
Many nutritionists, including author and body builder Anita Bean, consider breakfast to be one of the most important meals of the day. Your body has used lots of calories, protein and carbohydrates to rebuild your hard-worked muscles during the night so, on waking, your stores of these essential nutrients are depleted. Most body builders favor eggs and oatmeal for breakfast as eggs provide much-needed protein and oatmeal provides slow acting carbohydrates and fiber. Add blueberries, strawberries or bananas to your oatmeal to increase the vitamin content of your breakfast.
Snacks
You will need a large amount of energy on a daily basis to make your muscles bigger. You may find that it is impossible to consume enough food in two or three main meals a day, so you may wish to supplement your diet with substantial snacks between meals. As protein is essential for muscle building, choose snacks that are protein-based. Beef jerky, hard boiled eggs, peanut butter, cottage cheese, natural yogurt with active, live cultures, cold cuts, tuna and nuts are all good high-protein snack choices. Other popular snacks include protein bars and shakes, fruit and sandwiches. Rotate your snack options so that you get a wide variety of nutrients in your diet.
Lunch on the Run
Most people have to eat lunch away from home -- either at school, at work or on the road. This means that your lunch needs to be portable and prepared in advance. Large salads with plenty of protein-rich meat or fish accompanied with unheated cooked rice, pasta or cous cous make for an excellent lunch for bodybuilders, as does stew or soup kept warm in a thermal container served along with whole-wheat bread. Stock cans of sardines and tuna at your workplace for an inexpensive, nonperishable protein source rich in vital omega-3 fatty acids. Your lunch should be substantial and provide plenty of protein and carbohydrates, and also be easy to eat if circumstances dictate that you are busy and short of time.
Evening Meal
Your evening meal is your final major opportunity to consume nutrients which will then be used to fuel the rebuilding of your muscles while you sleep. Build your evening meal around a substantial portion of protein, for example a steak, large chicken breast or piece of fish, plenty of vegetables and as much carbohydrate-rich rice, pasta, yams or potatoes as you need. Adjust your carbohydrate intake to match your activity levels: the more active you are, the more carbohydrate you may need. If you feel you need more food in your evening meal, you can also include a healthy dessert such as fresh fruit salad served with yogurt and chopped nuts.
Pre and Post Training
It is important to ensure you eat shortly before and after your workouts. Eating before your workout ensures your blood glucose levels are stable and you have the necessary fuel to power you through a tough training session. After exercise, your muscles are especially insulin sensitive and will "soak up" protein and carbohydrates rapidly. Food consumed immediately after a workout will be used to kick-start your recovery and rebuilding process. Your pre- and post-training feedings should consist of carbohydrates and proteins and can take the form of snacks or more substantial meals depending on the time you work out.
References
- "The Complete Guide to Sports Nutrition"; Anita Bean; 2009
- "Nancy Clark's Sports Nutrition Guidebook"; Nancy Clark; 2008
- "Men's Health Muscle Chow: More Than 150 Meals to Feed Your Muscles and Fuel Your Workouts"; Gregg Avedon; 2007
Member Comments