Nutrition is just as important for bodybuilding as strength training or cardio. Some bodybuilders place all of their focus and attention within the four walls of their local weight room and leave nutrition as an afterthought. Understanding fundamental bodybuilding diet guidelines can help you lift more weight and boost muscle growth.
Dietary Protein
Working muscles require extra protein to recover from hard training sessions. However, many aspiring bodybuilders eat too much protein. Consuming more protein than your body needs can cause calcium loss and dehydration, sports nutritionist Sharon Howard states. Aim for approximately 1.4 g of dietary protein for every kg of body weight. For an 80 kg bodybuilder, this equals 112 g of dietary protein per day. Healthy sources of protein include egg whites, lean chicken, tofu and nuts.
Fats
Some bodybuilders avoid fat because they think that dietary fat will contribute to body fat. As long as dietary fat is consumed in moderation, fat gain shouldn't be a problem. The University of Colorado Extension recommends that you not consume fewer than 15 percent of your calories from fats. Healthy sources of dietary fat include olive oil, fatty fish and flaxseeds.
Carbohydrates
Carbohydrates are the primary fuel for working muscles. Getting enough carbohydrates in your diet can help you improve your performance in the gym. Carbohydrates are stored as glycogen in muscles, giving them energy to lift. Slow-digesting carbohydrates are ideal choices for bodybuilders as they are more likely to become stored as muscle glycogen and not body fat. "Slow carb" choices include legumes, whole grains, fresh fruits and green leafy vegetables.
Recovery
The time period immediately following your workout is an important part of the day for a bodybuilder. Your muscles are especially hungry for protein for repair and carbohydrates to replenish glycogen stores in the 30-minute window following your strength training bout. Combining protein with carbohydrates stimulates muscle growth and reduces the time it takes to recover between workouts, the February 2009 issue of Strength & Conditioning Journal reports. A turkey sandwich, whey protein and fruit or tofu with brown rice are great choices for post-workout recovery meals.
References
- Colorado State University: Nutrition for the Athlete
- ESPN Training Room: Protein Nutrition for Athletes
- Strength & Conditioning Journal; The Post-Workout Protein Puzzle: Which Protein Packs the Most Punch?; G Wells; February 2009
- Strength & Conditioning Journal; Optimizing Resistance Exercise Adaptations Through the Timing of Post-Exercise Carbohydrate-Protein Supplementation; J Ivy, et al.; Feburary 2010
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