Diet plans for bodybuilders are generally high in protein, vitamins and nutrients, low in saturated fats and include supplements and plenty of water throughout the day. Most bodybuilders will tell you that when it comes to bulking up and crafting well-defined muscle tissue, diet is every bit as important as weightlifting and exercising. Since the exact type and amount of foods you consume every day will depend on factors specific to you---gender, height, weight, activity level, workout goals---you'll want to cobble together elements of different bodybuilding diet plans to create one that's right for you.
Considerations
Your fitness goal is the biggest consideration in constructing a diet plan. If you're starting out with a goal of gaining muscle mass, and therefore gaining weight, you'll want to increase your daily calorie intake. Multiply your weight by 18, or use an online calorie calculator to determine how many calories you should be ingesting daily. If your goal is, first and foremost, to lose weight, then you'll need to burn off more calories than you consume each day.
Features
Protein is an important element in a bodybuilder's diet plan. Protein is made up of amino acids, which are the building blocks of muscle tissue and play an important role in helping your muscles recover after workouts. Essential amino acids are those that are not produced naturally by your body and, therefore, must be provided through your diet. Animal-based protein sources contain essential amino acids, which is why many bodybuilding diet plans call for protein-rich foods, such as lean cuts of red meat, egg whites, low-fat dairy products, poultry and fish.
Benefits
Consuming ample amounts of protein, dietary fiber, essential fatty acids, vitamins and nutrients can help you reach your bodybuilding goals. Protein will help your muscles recover and rebuild after intense workouts, which can increase the frequency and intensity of your lifting schedule. Consuming healthy sources of energy, including complex carbohydrates immediately before workouts, ensures that your body has plenty of calories to burn into energy throughout your exercise routine. Slow-burning carbs, such as whole wheat and oats, contain fiber that can provide you with prolonged energy and help reduce cravings, since you'll feel fuller longer.
Beverages
A bodybuilder's beverage of choice is usually water, of which you should drink eight to 10 glasses a day to help keep your muscles hydrated and prepared for strenuous exercise. Low-fat milk is also frequently part of a bodybuilder's diet plan, as the essential amino acids help build muscle tissue. Milk can be mixed with protein powder to provide a between-meal or after-workout snack that can boost your muscle-building potential. In general, avoid sugary beverages, such as juice and soda, since your body stores extra sugar as glycogen, or fat.
Time Frame
Bodybuilders should eat more frequently than the traditional three square meals a day, opting instead for five to seven smaller meals, including snacks. Eating smaller meals more often allows your body to process and use all the muscle-building components you're consuming. Breakfast generally includes high-protein foods, such as egg whites, and foods rich in fiber, such as oatmeal. Eat snacks containing complex carbohydrates before working out, such as peanut butter on whole-wheat toast, banana slices or nuts, and consume protein-rich foods and snacks after workouts, including protein shakes and grilled meats.
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