The goal of bodybuilding, either for competition or recreation, is to build an aesthetically pleasing combination of muscle size, symmetry and definition. To succeed in bodybuilding, you must spend the majority of the year gaining as much muscle as possible before losing body fat for competition or warm weather. A properly planned bulking diet will ensure that you gain as much muscle as possible.
Importance
According to experts like bodybuilding nutritionist, Dr. Mauro Di Pasquale, diet is just as important to bodybuilding success as training. Without enough nutrients for recovery, muscles are unable to grow and may break down under the demands of a bodybuilding training program. A bulking diet supplies you with the calories and nutrients your muscles need to grow.
Types
While the goal of most bodybuilding bulking diets is the same, there are numerous approaches you can take. Dr. Di Pasquale advocates a high-fat, low-carbohydrate approach with weekly carb-ups. During the carb-ups, which last for one to two days, you eat large amounts of complex carbs like brown rice and whole wheat pasta. Keep your fat intake low and your protein intake moderate during the carb-up. Di Pasquale argues that the dietary fat increases testosterone production while the carb-ups stimulate additional growth. Other authorities, like the National Strength and Conditioning Association (NSCA) advocate a bulking diet that is high in complex carbohydrates with moderate protein and low fat to minimize the risk of adversely affecting cholesterol.
Features
Regardless of the approach taken, all bulking diets rely on a surplus of calories to spark growth. Unless you are eating more calories than you burn each day, you will be unable to gain a significant amount of muscle mass. For noticeable weight gain, bodybuilder should eat about 1000 calories more than they burn per week. In order to supply a steady intake of calories, most bodybuilders will eat frequently throughout the day, never going more than three hours without eating.
Supplements
In order to be sure they are consuming enough nutrients, many bodybuilders will include sports supplements in their bulking diets. Supplements like protein shakes and powders can supply you with extra calories and protein without your needing to sit down to a meal. Creatine, according to the NSCA, can boost weight gain by making muscles hold more water.
Warning
Consuming a surplus of calories for an extended period of time can cause body fat gain and raise your risk of heart disease, stroke and diabetes. If you decide to follow a bulking diet, do so while under the supervision of a doctor.
References
- "Essentials of Strength Training and Conditioning - 3rd Edition"; National Strength and Conditioning Association; 2008
- "The Metabolic Diet"; Dr. Mauro Di Pasquale; 2000
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