Bodybuilders must lift weights properly, rest adequately to allow hypertrophy to occur, hydrate sufficiently and eat the right foods to maximize muscle growth. Eating enough protein is important for bodybuilding. However, simply downing lots of burgers and ribs is not an effective way to get your protein. Look for protein sources that are low in saturated fat and cholesterol and that provide essential vitamins and minerals to help you build your muscles, not your belly.
Protein Sources
As a bodybuilder, you'll want to eat lean meats and avoid high-sugar, "white" carbs that may create hunger pangs. Many cuts of beef, chicken, turkey and game are high in protein but also high in saturated fat and cholesterol, which boosts calories per serving. Remove the skin from fowl and trim fat from meats. Egg whites are rich sources of protein and low in calories. Egg yolks contain more than 70 percent of your daily recommended value of cholesterol, so stick with egg whites. Fish is another good source of protein, with fats of fish coming from heart-healthy omega-3 fatty acids. Nuts are good sources of protein with heart healthy fats, but they can be high in calories. Eat only a handful as a protein-rich, heart healthy snack with a glass of water to curb your appetite between meals. Beans are a good source of protein, with soy beans, also known as edamame, a better low-calorie choice. Cottage cheese is a good low-calorie, low-fat source of protein among dairy products.
Eating Schedule
To maintain your health on fewer calories, you will want to graze, or eat five to six times per day. This will keep your metabolism working, help prevent overeating and prevent a blood insulin response to breaking long fasts that promotes weight gain, according to MayoClinic.com. Don't work out on an empty stomach. Your body needs fuel to help you create an optimal workout. Eat meals that include carbs, protein and fat three to four hours before a workout. If you will be eating less than three hours before your workout, cut back on the protein. Don't work out first thing in the morning on an empty stomach if you want to build the most muscle and burn the most calories, recommend experts interviewed for an article in the February 2004 issue of "Muscle & Ftiness/Hers" magazine.
Post-Workout Eating
Your diet should include post-workout meals or snacks eaten within two hours of your workouts. This includes carbohydrates to fuel muscles for future workouts and proteins, which have amino acids that help repair muscle damage. Choose carbs from whole grains and vegetables and avoid too many "white" or starchy carbs such as potatoes, rice, bakery items and pastas. Too many high-sugar carbs may create an insulin response that makes you hungry.
References
- "Muscle & Fitness/Hers"; Fuel Your Workout; Daryn Eller; February, 2004
- MayoClinic.com: Why Does Eating Breakfast Help Control Weight?
- USA Today: Experts Stress Post-Exercise Nutrition
- MayoClinic.com: Eating and exercise: Time it Right to Maximize Your Workout
- Think Muscle: Pre- and Post-Workout Nutrition to Maximize the Training Effect
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