Normal bulk-up periods for bodybuilders and weightlifters require athletes to work just as hard at the dinner table as they do at the gym, loading up on protein to fuel workouts. While ice cream can offer bodybuilders a welcome change of pace from the tastes and textures of the lean, high-protein foods commonly used during bulk-up periods -- like chicken, steak, eggs or peanut butter -- it can also be a source of refined sugars and simple carbs, which are typically avoided during bulk-up cycles. However, with the right varieties of ice cream and a little creativity, ice cream can remain in a weightlifter's bulk-up diet.
Step 1
Know exactly how much protein and carbohydrates you need in your diet while bulking up. A typical athlete might seek a four-to-one ratio of carbohydrates to protein, with 1 g of carbohydrates per pound of body weight, but a bodybuilder or weightlifter has much higher protein needs in order to repair muscles and increase mass. Aim to consume about 1 g of protein per pound of body weight and between 2.5 and 3.5 g of carbohydrates per pound of body weight.
Step 2
Shop around for ice creams that meet your dietary needs. A 1/2-cup serving of typical vanilla ice cream contains 5 g of protein, but also 15 g of fat and 25 g of carbohydrates -- a ratio that does not fit a bodybuilder's needs. Look for brands that offer ice-cream lovers a low-carb and low-sugar solution to appease the sweet tooth, while also retaining useful protein.
Step 3
Combine ice cream with other healthy foods already included in your diet, satisfying your cravings without breaking your diet. Top ice cream with nutrient-rich berries to make a simple parfait; serve ice cream with a potassium-rich banana and antioxidant-rich cherries to create a banana split; or scoop a dollop of ice cream into a bowl of oatmeal with peanut butter to create a sundae that doubles as a power-packed snack.
Step 4
Mix ice-cream with ingredients already in your gym bag and pantry to create a milkshake that will break the monotony of routinely drinking boring protein shakes. Form the foundation of your ice-cream-and-protein shake with a scoop of ice cream, a scoop of protein powder and a scoop of ice cubes, and then add your favorite flavors into the mix. Use fresh or dried fruit to sweeten the shake, or use a spoonful of chocolate syrup, instant coffee or flavored coffee creamer to give the shake a richer taste. Add a spoonful of peanut butter to thicken the shake, or corn flakes or nuts to give the shake a crunchy topping.
Tips and Warnings
- When shopping for low-carb ice cream, check the nutritional facts for not only grams of protein and carbohydrates, but also for sugar content and sweeteners like high-fructose corn syrup. Ice creams whose main source of carbohydrates come from simple sugars or high-fructose corn syrup should be avoided, even if they are a low-carb or low-fat variety.
- Avoid going overboard with too much or too little "reward" foods like ice cream. Even during a bulk-up cycle, ice cream can be eaten in moderation, though it should not become a dietary staple. However, avoiding sweet treats like ice cream altogether makes them even more tempting, and makes an athlete more susceptible to overindulging a craving.
Things You'll Need
- Ice cream
- Protein powder
- Peanut butter
- Oatmeal
- Fresh fruit
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