Bodybuilders strive to create lean, taut physiques with well-defined muscles and very little body fat. In the last six to 12 weeks prior to competition, bodybuilders follow low-calorie diets to reduce any excess body fat. These diets must also be high in protein to discourage the loss of lean muscle along with fat.
Amount of Protein
Strength-training athletes need as much as 2 g of protein per kilogram of body weight per day, advises the International Society for Sports Nutrition. Protein provides amino acids that help muscles repair and grow, especially post-exercise. When reducing energy or calorie intake, you need about 30 percent of your calories to come from protein to reduce lean muscle mass loss, notes a review of literature published in "Sports and Medicine" in 2004.
Calories
What constitutes a low-calorie diet for a bodybuilder depends on size, gender and training intensity level. While the average person may eat just 1,200 to 1,500 calories on a low-calorie plan, a bodybuilder's low-calorie diet might contain between 1,800 and 2,800 calories. You do not want to drop your calorie intake too low or you might end up cannibalizing too much lean muscle mass and losing size prior to competition. Dropping your calorie intake by 250 to 500 calories per day from your maintenance level should be sufficient to drop fat without sacrificing muscle.
Additional Nutrients
Even though you are reducing calories and increasing protein, you still need some carbohydrates and fat to support important body functions. Carbohydrates are a source of energy that should comprise about 55 to 60 percent of total calories so that you can keep training at an intense level. You need fat in your diet to support hormones that contribute to muscle development, as well as for vitamin absorption and the integrity of cell structures. Aim for about 15 to 20 percent of your low-calorie, high-protein diet to come from fats.
Food Choices
When selecting protein for your plan, stick to lean sources such as water-packed tuna, poultry breast, extra-lean ground beef and shellfish. Eat fat from unsaturated sources such as nuts, avocados, fatty fish and olive oil. Too much saturated fat can contribute to your risk of developing heart disease. Carbohydrate sources that are low in calories but provide optimal nutrition and energy include whole grains -- oatmeal, brown rice and quinoa -- leafy green vegetables and fresh fruits.
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