If you are training to be a bodybuilder, your body will require a large number of calories to help you put on mass. According to the American College of Sports Medicine, bodybuilders will require up to three times the normal calories of most individuals. Most of these calories will be used to fuel long and intense weightlifting sessions. The rest are for maintaining lean muscle mass and other regular bodily functions. You should plan on eating five to six times a day and consuming large amounts of protein. Most body building plans stick to the same general rules regarding calories, food quality and timing. Try to work these rules to fit your specific goals and unique needs.
Quality of Foods
The type of foods a good body builder diet plan should consist of includes lean protein, complex carbohydrates and healthy fats. Protein will help you build bigger muscles. Carbohydrates will provide glycogen -- a form of energy -- to working muscles as well as essential vitamins and minerals. Healthy fats will help your body produce muscle building hormones and is important for absorbing fat soluble vitamins. Some bodybuilders tend to eat everything in sight regardless of nutritional content in order to get the most calories they can. It's better to stick to foods that are "clean" or have little saturated fat, sodium and added sugar.
Caloric Considerations
Your actual caloric amounts will vary depending on your body type, height, age and gender. A general rule is to give your body time to adjust to higher levels of caloric consumption. For example, if you currently eat a 2,000-calorie diet, try increasing your intake by 500 calories for one week. Add another 500 calories for the second week. Do this until you are content with your results. Adding calories gradually makes it less likely you'll pack on body fat while bulking up. This makes it easier for you to cut body fat for competition.
Protein Sources
Your plan should include protein from sources like fish, chicken, lean beef, eggs and protein shakes. According to the National Strength and Conditioning Association, you should aim to get around 40 to 50 percent of your daily calories as protein. Bodybuilding diets require you to keep your internal nitrogen levels in a positive state as this promotes muscle growth. Have one serving of protein at every meal and try to spread each meal evenly throughout the day to maximize protein absorption. To help your body process the heavy load of protein, you should drink eight to 10 8-oz. glasses of water daily -- more on training days if needed.
Carbohydrates and Healthy Fats
Try to eat around 30 to 40 percent of your daily total calories from carbohydrates and the rest from healthy fats. Good choices to include at every meal include pasta, sweet potatoes, all vegetables and fruits. Healthy fats sources should be from nut butters, olive oil and oil from fish. Avocados are also great sources of healthy fats. Carbohydrates provide fiber which helps with the digestion of extra protein. If you are sensitive to high glycemic foods like white rice, pasta and baked potatoes, stick to whole grains and vegetables to make it less likely you'll store fat while bulking up. Simple carbs can be eaten immediately before and after your weightlifting session to replenish glycogen stores and speed up muscle repair.
References
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2010
- "NSCA's Guide to Sport and Exercise Nutrition"; National Strength and Conditioning Association; 2011
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