Bodybuilding is a method of weight training that contains two distinct phases: bulking up and trimming down. In the bulking-up phase, you must consume a large amount of calories while engaging in high-intensity weight training to increase the size of your muscles. In the trimming-down phase, you cut your caloric intake and burn off as much fat as you can to reveal muscle. Many bodybuilders engage in a low-carbohydrate diet during the trimming down phase because it allows them to consume significant amounts of muscle building protein while they lose weight.
History
The development of low-carbohydrate diets dates back to 1862, according to nutritionist Dr. Mauro Di Pasquale. In that year, an overweight undertaker was told by his doctor to consume meats, fruits and vegetables except potatoes for his meal. The low-carb diet was successful and published in the 1863 book "Letter on Corpulence." Reincarnations of the diet popped up in the early part of the 20th century from various researchers, repeatedly demonstrating that consuming excessive carbohydrates leads to weight gain. In the 1990s there was a boon in low-carbohydrate, high protein and fat diet plans from people like Dr. Robert Atkins, Barry Sears, Di Pasquale and Drs. Michael and Mary Dan Eades.
Features
A variety of low-carbohydrate bodybuilding plans are available --- certified strength training specialist Tom Venuto advises using a diet that fits your body type and genetic makeup. Plans that reduce your carbohydrate intake to nearly zero are not well suited to bodybuilding because it completely depletes your energy reserves for weight lifting. Instead, Venuto recommends using a plan that gives you enough carbohydrates for working out and no more. For many people, this number will be between 10 and 20 percent of your daily caloric intake.
Function
Low-carbohydrate diets replace carbohydrates with protein and fat as your body's main energy source. This helps to realign your metabolism to a fat burning mode so when you reduce the calories in your diet, your body will begin to burn body fat quicker as an energy source. The diet also helps to control the insulin and blood sugar levels in your body, which in turn helps to control your hunger.
Considerations
Former Mr Olympia Lee Labrada states in his article "Low-Carb Bodybuilding Workout" that the diet you use must be coupled with a 20 to 30 minute, intense workout program. While on a low-carbohydrate diet, you may experience a dip in your overall energy level, so it is critical that you execute your lifting program before your body becomes weary. To counteract this side effect of the diet, you may also choose to have one day a week where you increase your carbohydrate intake to 30 or 40 percent of your daily calories. This may help to replenish your energy level while maintaining the fat burning effects of the diet.
Warning
If your carbohydrate level is extremely low while you are power lifting, your body will eventually begin to consume your muscle as an energy source. This is something you want to avoid as a bodybuilder, as it will lead to flat and poorly defined muscles. You must also be careful not to binge on carbohydrates when you stop the diet, as this can cause your body to gain large amounts of fat over a short period of time.
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