Because a layer of body fat covers skeletal muscles, it may hide muscle growth and definition. Therefore, bodybuilders want to eliminate as much body fat as possible. The fastest route to losing this fat is through a diet containing fewer carbohydrates, more protein and a proportionate amount of fat. The exact ratio of carbs, protein and fat will differ for each individual. However, there are certain common features of low-carb diets for bodybuilders.
Fewer Carbohydrates
The body burns recently consumed carbohydrates for energy before it burns stored fat. If no carbs are available, it burns fat instead. According to Build-Muscle-Gain-Weight.com, about 30 to 60 percent of a bodybuilder's calories should come from carbs each day, depending on weight, body type and activity level. Consuming less than this may cause loss of lean muscle. The type of carbs consumed is also important. Avoid processed carbs such as bread or pasta, and eat unprocessed carbs such as brown rice, potatoes or yams. Spread out carb intake throughout the entire day and let it taper off around bedtime. Offset hunger and provide vitamins, minerals and fiber by incorporating raw, green vegetables into your diet.
Higher Protein
Coupled with low carbs, a bodybuilder's diet should be relatively high in protein to help raise metabolism. A calorie of protein does not provide the body with the same amount of energy as a calorie of carbohydrate. The body must work harder to extract the energy from protein, and this burns more calories. Protein also helps muscles recover after workouts. Consume between 1.6 and 3 grams of protein each day for each kilogram of body weight, according to BodyBuilding.com. Good sources of protein for bodybuilders include chicken, egg whites, fish and beans.
Balanced Fat
Dietary fat is important to a bodybuilder's low-carb diet because the body will use recently consumed fat as energy before it begins breaking down muscle. Balance fat with carbohydrates and protein. A low-carb diet should have around 10 percent of its calories from fat, according to BodyBuilding.com. It is important to keep the fat content restricted to this level because too much can be counterproductive to fat loss. To help limit fat, use cooking spray instead of oil, omit butter from recipes, and eat only low-fat dairy products.
Sufficient Water
A low-carb diet should include plenty of water during the training phase. It will help flush out the fat that is leaving your body. In addition, it will help you feel as good as possible while training and dieting in preparation for competition. Reduce water intake only prior to a competition. Dehydration can cause many health problems in the long term.
Time Frame
According to BodyBuilding.com, the recommended time frame for implementing a low-carb diet is anywhere from 12 to 16 weeks before a bodybuilding competition. Many bodybuilders taper off their carbohydrate consumption significantly a few days before the show and force dehydration a couple of days before to enhance muscle definition. Neither of these practices is healthy and should be discontinued immediately after the competition.
Member Comments