Smart Shopping for Bodybuilding Diet Foods

Proteins, carbohydrates, fats and water are essential to the diet of human beings. Bodybuilding diet foods are versions of each of these that are geared toward coaxing our bodies to eliminate excess fat while retaining and/or developing muscle. Diets often associated with these goals are low-carb, "clean" and/or high-protein in nature. Since the dawn of bodybuilding popularity, we novice and professional athletes have used these diets to improve our physiques.

Proteins come in the form of whole food, protein powders, shakes and bars, and meal replacements, as well as other protein-enriched diet foods. Carbohydrates are our breads, potatoes, rices, pastas and fresh fruits and vegetables. Fats come from meats, dairy, various oils and nuts and seeds..

Low-carb diets tend to consist of lots of protein, various healthy fats and fibrous vegetables. Typically bodybuilders will use them to reach peak condition in the last four to six weeks of dieting for a bodybuilding competition. It is not recommended that anyone follow this type of diet for extended periods of time. A "clean" diet, which means eating lean proteins, fiber-rich, low-glycemic carbohydrates and healthy fats, is a far more moderate approach that allows for better overall nutrition and increased energy. As always, calories must be taken into consideration, as well, and developing healthy eating habits is much more beneficial to overall wellness than "dieting."

What to Look for

When purchasing protein of any kind, we must always consider the level of fat and cholesterol. Leaner meats make better choices for a bodybuilding diet. Protein supplements, such as protein powders, bars, shakes and meal replacements, are convenient options for increasing protein intake without stuffing ourselves with meat every few hours. They can include whey, casein, (from milk curds), egg, soy or even vegetable and rice proteins. Whey protein is the most easily digested, or easiest for our bodies to use. A good mixture of whey and casein protein is ideal for meal replacement supplements. Many prefer to eat the traditional "three square meals" and add a protein shake in between each meal in order to increase protein without the bloat associated with over-eating whole food. As with all protein supplements, check that the protein-per-serving, taste and expense fit your preference, lifestyle and needs.

Healthy, clean carbohydrate choices are brown rice or wheat alternatives to white rice, bread and pasta. Pick sweet potatoes over white potatoes; they are actually very delicious. When purchasing, make sure the product is made from unbleached wheat flour or natural whole grains. Healthier choices will generally be higher in dietary fiber. All in all, it amounts to eating lower-glycemic carbohydrates, which means less of an insulin spike, and therefore less storage of body fat. Our bodies use carbohydrates as fuel, so a good strategy is to eat them when we are expending energy. For example, consume fresh fruits and their juices in the morning and right after intense exercise, rather than right before bed. Most of what we eat before bed will not be burned because we expend much less energy while sleeping. Eat healthy vegetables during this time. They are typically higher in fiber and lower in sugar, and will not spike our insulin as much, meaning less storage as body fat.

Just as some carbohydrate sources are ?cleaner? than others, some fats contribute to a healthy bodybuilding diet more than others. Monounsaturated and polyunsaturated fats are far healthier than saturated fats. The human diet requires fat and cholesterol, which are the raw materials from which our bodies make many essential components including hormones. Avoid overly fatty saturated meats and choose alternatives high in healthy unsaturated fats. Fish, eggs, nuts and seeds, healthy oils and avacados are all examples of foods high in healthy fats. Oils such as flax seed and olive should be chosen over vegetable and canola oils. For short periods of time, during low-carb dieting, healthy fats can replace the carbohydrates in our diet. This can help stave off hunger pangs and make up for lost calories. MCT oil (Medium Chain Triglycerides) is a type of fat that can be used by bodybuilders to help keep their energy up during times of low carbohydrate intake.

Common Pitfalls

Eating "too low-carb" is a common mistake made by many people following a bodybuilding diet. Short, intense periods of carbohydrate restriction cannot be beat for their cutting effects. However, long-term low-carbohydrate intake leads to over-training, lagging strength and even injury. Always make sure to use a multivitamin and fiber supplement in conjunction with a low-carb diet.

A moderate-carbohydrate approach and selecting clean carbs keeps strength up without gaining excess body fat. Overeating or "bulking" can lead to impressive muscle gains, but also accumulates body fat. A more moderate approach is to take in 250 to 500 extra calories a day to gradually add muscle over time. Always drink plenty of water. Not only does it take up space within muscle cells, making them appear larger, it is also essential to the fat-burning and muscle-building process. Over-relying on bodybuilding supplements is another common mistake. There is nothing better for you than healthy whole food. Protein powders, shakes and bars are meant to supplement a healthy diet. Remember that the goal is always health above all else.

Don't forget to live life. Many bodybuilders are so focused on training and dieting that they forget to enjoy themselves. Sometimes there is nothing better than a big, fat, juicy cheeseburger or a glass of wine. So, have one once in a while. Denying yourself the foods you enjoy can lead to unhealthy eating habits, such as overeating and yoyo-effect dieting. The idea is to develop eating habits that focus your training efforts, but do not keep you from enjoying life.