Unlike the majority of popular diets, a bodybuilder's diet does not promote calorie restriction, carbohydrate restriction or any other single strategy for burning fat and losing weight. In fact, a bodybuilder's daily diet will typically not promote weight loss at all; the objective of many bodybuilders is to increase muscle mass and size. There are, however, guidelines that can help bodybuilders receive proper nutrition and promote muscle growth.
Calories
Bodybuilders need to receive healthy quantities of calories, which are sources of energy for the body. For bodybuilders to strengthen and grow muscle, they must consume more calories than their body expends through exercise and bodily processes. These calories should come from three dietary nutrients: proteins, like fish and meat; carbohydrates, like bread and pasta; and fat, like cheese and oils.
Protein
Protein provides the body with amino acids, which are the building blocks of muscles. According to a 2004 article in "Sports Medicine," bodybuilders should obtain 30 percent of their daily caloric intake from protein-rich foods, including tuna, roasted chicken, steak, eggs and legumes. Bodybuilders can calculate their daily protein intake range by multiplying their body weight by 0.63 g and then by 0.77 g, as the American Dietetic Association notes. So a 200-lb. bodybuilder should consume between 126 and 154 g of protein per day.
Carbohydrates
Bodybuilders should obtain between 55 and 60 percent of their daily caloric intake from carbohydrate-rich foods, such as whole-grain and whole-wheat pastas and breads, brown rice, fruits, sports bars and sports drinks. Carbohydrates provide the body with glycogen, which is the body's most efficient fuel source. Bodybuilders should consume between 2.3 and 3.6 g of carbohydrates per pound of their body weight daily. So a 200-lb. bodybuilder would consume between 460 and 720 g each day.
Fats
Fats are also essential for a bodybuilder's diet, as they provide the body with immediate energy and can aid in metabolic processes. The authors of the "Sports Medicine" article recommend that bodybuilders obtain between 15 and 20 percent of their daily caloric intake from fatty foods, including fish, seeds, nuts and vegetable-based oils.
Meals
A typical breakfast for a bodybuilder can include scrambled eggs, non-instant oatmeal, apple juice and coffee. For lunch, a glass of water and a tuna fish sandwich with wheat breed, sweet relish and celery salt is a healthy option. For dinner, a bodybuilder can enjoy a glass of water; a baked, boneless chicken breast; brown rice and green beans.
Vitamins
Two of the most important vitamins for bodybuilding are vitamin C, which helps the body maintain connective tissues, and vitamin E, which helps stabilize cell membranes. Vitamin C is prevalent in citrus fruits and green vegetables, while you can find vitamin E in leafy vegetables, eggs and wheat germ.
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