Bodybuilders who want to build muscle mass and prevent injury should eat several small meals throughout the day and stay away from fad diets that eliminate entire food groups, such as carbohydrates, or consist mainly of protein. Instead, take a smart approach by following the sensible dietary guidelines in My Food Pyramid, designed by the U.S. Deptartment of Agriculture (USDA).
For competitors, work to peak the day of competition by reducing carbohydrates, sugars, salt and water intake two or three days prior.
Step 1
Streamline your diet so that you eliminate any empty calories from junk food such as candy, foods made from white flour, refined sugar and sodas. Instead, eat a primarily whole foods diet of lean proteins, legumes, vegetables, fruits, whole grains (such as brown rice, millet, oats and quinoa) and non-saturated fats, which include olive, flax seed, hemp seed, canola and fish oils. Consume low- to non-fat dairy foods such as 2-percent fat milk and low- or non-fat yogurt. Eating less saturated fat will help you "cut" and reduce risk for heart disease or diabetes.
Step 2
Distribute your calories throughout the day. Eat several smaller meals and very small snacks that are nutrient-dense. This delivers calories all day so that your blood sugar is level. For example, a pre-workout mini-meal might be half a cup of non-fat Greek yogurt (120 calories, 23 g of protein, 0 g fat), a small banana (50 calories, potassium), and two slices of sprouted, nine-grain toast (140 calories total, 8 g protein). This smaller meal packs a lot of protein at 31 g for only 310 calories, very low salt and no refined sugars.
Step 3
Eat different kinds of proteins, vegetables and carbs daily. Rather than get into a rut, mix it up. Always eat high quality, lean proteins to fuel your workouts. For example, four ounces of wild-caught salmon provides 22 g of protein for only 190 calories. A cup of mixed vegetables such as steamed broccoli, cauliflower, carrots and snow peas is under 100 calories and provides valuable fiber. Whole grain pasta, bread and cereals are best: they have the outer bran germ that contains complex B vitamins.
Step 4
Consume about 0.73 to 0.77 grams of protein per pound of body weight, as recommended by the U.S. RDA. That is based on a formula of 1.6 to 1. 7 g of protein per kg of body weight for endurance athletes such as bodybuilders.
To shed body fat, eat no more than the USDA-recommended 30 percent of daily calories from fat. Of that percentage, consume no more than 10 percent from saturated fat. Saturated fats are solid at room temperature: butter, pork, poultry, beef fat, coconut and palm oil.
Tips and Warnings
- Eat within an hour after training to replenish glycogen stores. The liver releases glycogen whenever you workout. To keep your lean muscle mass, bring a protein powder drink (or make your own from milk, soy milk, almond milk or hemp seed milk and blend with bananas, agave and superfoods like spirulina or bee pollen). In a pinch, eat a small container of non-fat yogurt with fresh fruit or unsalted nuts.
Things You'll Need
- Vegetables
- Fruits
- Whole grains: brown rice, millet, quinoa, oats
- Non-saturated fats: olive, flax seed, hemp seed, canola, fish oils
- Low- to non-fat dairy foods: milk, yogurt
- Legumes
- Lean proteins
- Non-dairy alternatives to cow's milk: soy, almond, hemp seed milk
- Spirulina
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