Body builders need to follow special diets relative to the average population due to the increased amounts of exercise and muscle stressors. According to the "Journal of the American Dietetic Association," these diets must provide a way for body builders to effectively lose fat while building muscle mass. A properly composed diet preserves health while preventing side effects caused by too few calories or too little fat, which can alter cholesterol and blood thickness.
High Calorie Diets
One of the critical components of a healthy diet for body builders is being sure to consume enough calories to support their body mass. According to Diet.com, the body burns through approximately 50 calories for each pound of muscle. For this reason, healthy diets for body builders need to eschew recommended caloric intake levels for the standard population and focus in on the specific needs of the individual based on their present and expected muscle mass. Diet.com notes that a body building diet often contains 2,500 to 5,000 calories for men and 1,500 to 3,000 calories for women.
Frequent Meals
Another component of healthy diets for body builders is frequency of meals. Body builders need to eat more than three meals a day to prevent their bodies from feeling deprived of nutrients. According to BBC UK, a body that has gone too long without food will produce cortisol, which eats into muscle mass. Eating frequently protects muscles and produces a steady state of muscle growth.
High Protein Intake
Body builders need protein at levels that are about twice those of the standard population. Muscles are made from protein and water, so without protein, there is no muscle growth. Diet.com notes that most recommended diets for body builders recommend at least one to 1.5 g of protein per kilogram of body weight, with a note to not exceed 3 g/kg of body weight to avoid strain and damage to the kidneys and liver.
Plenty of Carbohydrates
Body building diets are high in carbohydrates to provide energy for workouts and aerobic exercise. Diet.com notes that body building diets need both simple and complex carbohydrates. Simple carbohydrates offer a quick energy boost, while complex carbohydrates give energy to the body throughout the day. BBC UK recommends choosing carbohydrates with low glycemic index scores to avoid swings in blood sugar.
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