Bodybuilders' main aim is to reduce fat and gain muscle, so the food you eat should aid in the reduction of fat and and the increase in lean muscle mass. A strict bodybuilder's diet should avoid simple carbohydrates, processed foods, sugar and food that has a high sodium content and a high saturated fat content. An effective bodybuilder diet should include complex carbs, such as brown rice, brown bread, protein and micro-nutrients, according to website Muscle Strength.
Combinations
Bodybuilders need to have a balanced diet. As a bodybuilder, you need to make sure you are getting an adequate amount of nutrients from the food you consume. Combine different nutrients to help build lean muscle and aid digestion. For example, combine complex carbs with protein, and proteins with fats, as outlined by the American Council on Exercise.
Features
A strict bodybuilder diet should contain high-quality protein consisting of lean red meat, fish and pulses. Bodybuilders should place emphasis on their consumption of protein. As a bodybuilder, you should aim to make protein at least 30 percent of your diet, according to the "Sports Medicine Journal."
Timing
Professional bodybuilders have to plan their meals in advance, coordinated with their training schedules. For example, prior to training, bodybuilders must consume a small meal or snack that consists of complex carbs to provide the body with the fuel it needs to work at its optimum level. A bodybuilder's post-exercise meal should consist of high-quality protein, such as oily fish and lean chicken. This aids in the recovery and growth of muscles.
Effects
A bodybuilder diet can shock the body into losing fat and gaining muscle mass if carried out correctly. The higher levels of protein in such a diet can create a reaction called ketosis in the body, which metabolizes fat and increases the levels of sodium and water excretion by the body. However, excess protein consumption can cause constipation and excess gas, according to Vanderbilt University studies.
Warnings
Before embarking on a strict bodybuilder diet, always consult your doctor. You should also make sure that you consume plenty of water, not just to hydrate, but to rehydrate, especially after exercise. Drink at least eight 8 oz. glasses of water on a daily basis to avoid the effects of dehydration, which can sometimes cause blood pressure to drop dangerously, according to the American Heart Association.
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