Bodybuilders require a highly specialized diet to achieve maximum muscle. Bodybuilders need many more calories to sustain their levels of energy throughout their workouts. The content, timing, and number of meals they eat each day are essential for muscle growth and repair. Adequate hydration is also essential for developing lean muscle mass.
Carbohydrates
Carbohydrates are vital sources of energy during training and recovery. Carbohydrates provide energy for high-intensity workouts more efficiently than any other source of energy. When you do not have enough carbohydrates in your system before or following an intense workout, the body tends to break down muscle protein for fuel. Sugars and starches are broken down into glucose, which is directly consumed as energy by your body's cells or stored as glycogen for later use.
Protein
The body is largely made up of protein. Necessary to build, repair and maintain muscle tissue, a bodybuilder's diet should be rich in lean proteins like chicken, lean beef, fish, egg whites, nuts, seeds and beans. Consume a sufficient amount of protein every 3 to hours to support muscle growth and development. Healthy fats such as olive oil, peanut butter and nuts are also necessary components to a well-balanced, bodybuilding diet.
Timing and Number of Meals
Bodybuilders eat around 5 to 7 times each day, every 2 to 3 hours. Consume a pre- and postactivity meal with fluids. Highly portable protein drinks and bars help to make sure you are adequately nourished while on the go and throughout the day. The size of the meal should be adjusted for the duration and intensity of physical activity.
Dietary Supplementation
Many bodybuilders supplement their diets with various vitamins, minerals, fiber, fatty acids or amino acids to help promote muscle growth, burn fat, improve joint health and enhance overall performance. Protein supplements such as whey and soy powder may be effective for keeping protein intake at proper levels. Whey is particularly effective, as its high-quality protein has longer lasting effects in the body.
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