Bodybuilders need a tremendous number of calories to help maintain large muscular frames. Typically, bodybuilders will use a low-carb diet to cut down body fat for competition. According to the American Council on Exercise, lowering your carbohydrate intake can help reduce body fat by forcing your body to use protein and fat as energy. Some bodybuilders take this type of diet to the extreme by cutting lower than what is considered to be healthy. Fortunately, with a little patience, you can lower your carbs enough to lose fat without putting your body at risk.
Protein
The major part of any bodybuilding program should include ample amounts of protein. You should aim to get roughly 1 to 1.5 g of protein per pound of desired lean body weight. For example, if you have 200 lbs. of lean mass, you'll want to consume 200 g of protein. This helps you maintain muscle mass during your low-carb dieting phase. Sources of protein to include in your diet are lean ground beef, chicken, fish, whey protein and eggs. You should limit ground beef to two or three times a week to prevent ingesting too much saturated fat and cholesterol.
Carbohydrates
When planning a low-carb diet during a bodybuilding program, you should get about 40 percent of your total daily calories as carbs. This means for a 3,000-calorie diet, roughly 1200 calories should be carbohydrates. This comes out to 300 g. You should also try to consume high-fiber carbohydrates. Fiber helps keep you regular and aids in digestion. When you consume high amounts of protein, fiber can help soften your stools. Sources of complex carbohydrates include oatmeal, vegetables, fruits and whole grains. You should try to get 25 to 35 g of fiber daily.
Healthy Fats
When you lower your carbohydrate intake, you'll need to make up lost calories by eating more healthy fats and protein. Healthy fats include olive oil, fish and peanut oil, almond butter and avocados. According to the American College of Sports Medicine, healthy fats aid bodybuilders through the promotion of hormone growth and development -- mainly the muscle-building hormone testosterone. Try to get 20 to 25 percent of your total calories as healthy fats.
Considerations
Sustained low-carb diets can be dangerous and cause serious nutritional deficiencies if carried out for long periods. Carbohydrates contain essential vitamins and minerals necessary for proper health and body functions. Cutting too low can also leave you feeling tired and may impede your ability to effectively execute a bodybuilding workout. Always consult your physician prior to beginning any serious low-carb program to ensure that you get the proper nutrients during your diet.
References
- "American Council on Exercise Personal Trainers Manual"; Cedric X. Bryant; 2003
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2010
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