Bodybuilders engage in regular weightlifting and other training activities that help to build muscle and endurance. Just as bodybuilders maximize their workout sessions to get results, they must also maximize their nutrition intake to allow for muscle recovery and repair after a tough training session. That's where protein comes in -- the nutrient helps to rebuild muscle after a bodybuilding session.
Significance
Protein does not make your muscles grow when you are bodybuilding, but instead helps to repair them. When you lift weights, you are creating tiny tears in your muscle. Your body repairs these muscle fibers to make your muscles grow larger. The body uses proteins to repair these fibers, which is why you will need more protein in your diet when you are bodybuilding.
Daily Protein Needs
While the typical recommended protein intake is 0.8 g of protein per kilogram of body weight, this may not be enough for bodybuilders, according to Go Ask Alice!, a health and wellness resource from Columbia University. This is because bodybuilders need enough protein and calories to build and/or maintain muscle. While your needs may vary based on your weight and how often you lift weights, bodybuilders may need anywhere from 1.5 to 2.0 g of protein per kilogram of weight.
Timing
In addition to eating the correct amount of protein, timing of these protein servings also is important to bodybuilders, according to Melina Jampolis, M.D., a CNN expert. Jampolis recommends eating a lean protein source 15 to 20 minutes before your exercise session, during your exercise session and within at least 1 hour after you work out. This gives you the amount of protein you need to repair muscle fibers after your exercise session. While lean protein sources such as chicken, steak or egg whites are good choices, bodybuilders often rely on protein shakes or supplements to get enough protein in their daily diets.
Warning
As a bodybuilder, consuming more protein than the average person is needed to achieve the muscle gains you want to achieve. However, extra protein can be hard on your liver and kidneys because these organs are responsible for breaking down the wastes associated with absorbing these nutrients in your body. Also, consuming protein in excess of your daily needs is unnecessary because your body eliminates it via your urine. Consult a physician to determine the appropriate protein needs for you based on your current training regimen.
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