Like many strenuous sports, bodybuilding requires a diet that provides adequate amounts of important nutrients. According to the American Dietetic Association, good eating habits and proper nutrition can increase muscle strength and improve overall performance in individuals that participate in resistance training. While some diet programs charge high fees for memberships and packaged meals, a nutritious diet that supplies adequate energy and a provides all the important nutrients doesn't have to cost a lot.
Body Building
While many individuals lift weights to help tone their muscles and develop strength, bodybuilders lift weights to create muscular definition for competitions. Creating a well-defined physique that enhances muscle mass and restricts body fat requires an intense training routine and a specialized diet plan. Creating your own nutritious diet plan can save you money over some commercial diet plans and programs.
Nutritional Requirements
Nutritional requirements for bodybuilders vary, depending on size, sex, level of activity and desired results, as well as the stage of training. The American Dietetic Association recommends bodybuilders working on developing muscle mass consume between 0.63 g to 0.77 g of protein per pound of body weight each day. During the maintenance phase of weight training, 0.54 g to 0.77 g of protein should suffice. A diet that includes about 20 percent to 35 percent of calories from fat and 2.3 g to 3.6 g of carbohydrates per pound of weight can help provide adequate nutrition and energy for bodybuilders.
Food Sources
According to the American Dietetic Association, good sources of carbohydrates include whole grains, fruit, dairy products and sports bars. Consume your fat from nutritious foods, such as fish, nuts, seeds and vegetable oils and spreads. Healthful choices of protein include lean meats, poultry, fish, eggs, beans, dairy products and soy products. Save money on your bodybuilding diet by purchasing carbohydrate foods such as potatoes, beans, oatmeal and brown rice, in bulk supplies. Choose generic products and make a grocery list before you head to the store to avoid blowing your budget.
Diet Plan
PubMed.com recommends eating about 15 percent more calories during your off-season phase, while consuming about 15 percent fewer calories during your pre-contest phase. Create a nutritious diet plan by writing out your meals and snacks for the day or week ahead. Divide your total intake of proteins, fats and carbohydrates throughout the day, eating meals that include a variety of nutrients. For instance, consume a healthful breakfast that includes boiled egg whites, whole grain toast, a piece of fruit and a glass of low-fat milk.
Training Sessions
According to PubMed.com, bodybuilders should consume carbohydrate-rich foods immediately after a training session, eating about 1.2 g of carbohydrates per kilogram of body weight every 30 minutes for the four hours following the session. This can help augment protein synthesis in your muscles.
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