You need to maintain a decent intake of calories if you're bodybuilding or weightlifting. You must take in protein, fat and carbohydrate -- and each has its uses. Proteins help build your muscle mass; carbohydrates make your muscles stronger. Fats are often thought of negatively, but they provide energy. Because they break down slower than other foods, they keep you feeling full for longer and help you avoid snacking.
Protein
As a bodybuilder, aim to take in about 1g to 2g protein per pound of body weight per day, says Bodybuilding.com. Proteins break down into the amino acids, which build all of our muscle fibers. They also burn fat and are needed to make repairs to damaged muscles. When you exercise, proteins turn that effort into muscle and help you use more of the oxygen you breathe.
Carbohydrates
There are two types of carbohydrate: simple and complex. The simple variety are burned up quickly; complex ones break up more slowly. Aim to match the 40 percent protein intake in your diet with the same proportion of carbs. Complex carbohydrates include potatoes, pasta and rice. Simple examples are honey, fruit and yogurt. When you mix the two types together, it's called "stacking."' This guarantees a long energy boost because the simple carbs burn quickly before the energy "after-burn" of the complex carbohydrates kicks in.
Fat
Don't make the mistake of avoiding fats, but be aware of how much you're eating. Fats are a slow-release energy; remember that oils are all fats. Personal trainer Dave Draper advocates cutting out fats as much as possible. Oils are healthier, particularly canola or olive oil. Fish contains omega-3 fatty acids -- another great way to take in fat.
Portion Control
Bodybuilders generally eschew the three-meals-a-day pattern and aim for smaller, more regular meals. Each serving should have at least a protein and a carb: potatoes with meat, for example, or rice and tuna. Even yogurt with some nuts makes a balanced meal, says Dave Draper. Don't neglect your water intake, which keeps you hydrated and reduces your hunger. A steady supply of meals means a steady supply of energy for your workouts.
When to Eat
Three or four small meals during the day help the bodybuilder keep working. Eat about a half-hour to an hour before you train, Draper says. This allows you to work out for a longer time and with the best results. Allow up to four hours between eating so that you're properly digesting the food and burning up the energy you take in while you train.
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