When you think of a bodybuilding diet, you probably think of protein. It's true that many bodybuilders seem to subsist entirely on chicken breast and tuna because adequate protein intake helps ensure sufficient muscle repair and growth. But protein is not the whole picture -- carbohydrates are just as important for bodybuilders who want to get the most from both their diet and gym time.
Carb Needs
The American Dietetic Association recommends that bodybuilders eat 2.3 to 3.6 g of carbs per pound of body weight per day -- this translates to about 460 to 720 g per day for a 200 lb. person. Stick to the lower end of the range during your cutting phase, but you might find it helpful to move toward the higher end of the range, or even slightly beyond during your bulking phase. Carbs are basically just multiple sugar molecules linked together, and can easily be stored as fat if you go overboard, so either reduce your carb intake slightly or increase your cardio workouts if you notice unwanted fat gain.
Purpose
Carbs are not just bulking agents -- they're your body's primary fuel source. If you have adequate carb stores, called glycogen, your body will resist turning to protein for energy. If protein isn't burned as fuel, it means it can stick around and perform the muscle repair and growth for which it is famous in the bodybuilder world. On the other hand, protein that gets burned off can't perform repairs, so neglecting your carbs might hinder muscle gain.
After Workout
Right after your workout, your body is depleted. Muscles are damaged, and glycogen stores are wiped out. Your body cries out for the raw materials it needs to restock and rebuild. Many bodybuilders drink a protein shake as soon as the last weight hits the floor, but not just any protein shake will do -- it must contain carbs, or the nourishment is incomplete. Nutritionist John Berardi recommends 0.4 g of carbs and 0.2 g of protein per pound of body weight for your post-workout feeding. Including the carbs promotes an insulin response strong enough to speed the nutrients into the muscle tissue, where the carbs will be stored as glycogen and the protein will work on muscle repair. Whether you choose a shake or whole food, this feeding should not contain any fat, which slows digestion and can delay nutrient absorption.
Choices
Choose high-fiber carbs such as whole grains and vegetables whenever possible. Oatmeal is a classic bodybuilder breakfast, and whole grain bread can help add variety to your daily tuna consumption. Avoid refined carbs, such as white flour and table sugar, because they really don't offer much more than calories nutritionally. The added bonus of whole grains is that they also contain a small amount of protein. Dairy products also contain both carbs and protein, but choose only low-fat or fat-free versions -- most of the fat in dairy is saturated fat, which is bad for your heart.
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