The practice of bodybuilding places heavy demands on the body, making proper nutrition a must. Bodybuilders need to eat select foods that provide nutrients for muscular recovery and growth. Without a precise eating plan, all the weight lifting in the world will not deliver the gains needed for bodybuilding.
Eating Anabolic
To obtain gains in muscle mass, surpluses of the right calories must be consumed on a daily basis. These excess calories supply energy to support the growth of muscle which it termed as anabolism. Proper macronutrient balance is vital for bodybuilding success. Mixtures of proteins, carbohydrates and fats provide energy for workouts, repair muscles and create growth in the body.
Protein
Protein and the amino acids found in protein are the building blocks of muscle growth and recovery. Protein sources used in bodybuilding include lean meats, such as fish, chicken and beef, in addition to nut sources like almonds and even dairy sources like eggs. According to the American Dietetic Association, "strength trained athletes need to consume 0.5 to 0.8 g of protein per pound of body weight daily."
Carbs
Carbs provide the fuel source to blast through tough workouts. To build muscle mass, carbohydrates are just as important as protein to fuel the recovery and growth of new muscle. A bodybuilding meal plan should include the consumption of carbohydrates after workouts and several times during the day. The American Dietetic Association recommends, "strength athletes to consume 2.7 to 4.5 g per pound of body weight daily."
Fats
Healthy fats provide calories and nutrients that promote muscle growth. Bodybuilders should seek egg yolks, olive oil, natural peanut butter and fish oils as sources of fat. According to an article from the "National Strength and Conditioning Association," daily fat intake should be relatively low, ranging from 0.8 to 1.3 g per kilogram of body weight daily."
Eat Frequently
Bodybuilders require a constant supply of nutrients for muscle growth and recovery. Consuming meals every two or three hours provides a repetitive supply for the body. This type of eating demands careful planning and preparation ahead of time. Meals need to be consumed even when not hungry. Eating by the clock also means that you must eat at the prescribed time even if you are not hungry.
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