Protein is a macronutrient that is necessary for muscle growth and repair. Therefore, bodybuilders usually eat high-protein diets so that they can build muscle. According to the American Heart Association, long-term use of high-protein diets may have some health risks, such as coronary heart disease, stroke, kidney problems and osteoporosis. A high-protein diet for bodybuilding can be healthy when done under medical supervision and done with proper attention to all health-related issues.
Step 1
Make an appointment with your doctor or a registered dietitian to discuss your current health status and the high-protein bodybuilding diet that you would like to go on. Make sure they are aware of the amount of exercise you are doing and how much weight you are looking to gain. Ascertain their opinion regarding how much protein would be a healthy intake for you each day.
Step 2
Purchase high-protein foods to fill your fridge and cupboard with. According to the St. John Health System, bodybuilders should get 20 percent of their daily calories from protein. Meats such as beef, chicken, turkey and fish, along with dairy products like milk, are complete proteins, meaning they have all the essential amino acids your body requires. Have enough meats and dairy available in your fridge and freezer. Canned tuna, canned salmon and beef jerky are all high-protein foods to keep in your pantry.
Step 3
Eat nonmeat foods that are rich in individual amino acids, too. Foods such as whole grains, beans, lentils and nuts are not complete proteins, but they have important amino acids and when eaten with other foods over the course of the day, they can make up a complete protein while providing your body with other important nutrients that animal products don't have. These foods with individual amino acids are carbohydrates, which should make up 50 percent of the calories in your diet. Other examples of healthy carbohydrates include fruits and vegetables.
Step 4
Consider purchasing a vitamin A supplement over-the-counter from any drugstore. The Weston A. Price Foundation states that vitamin A is needed in higher amounts by people on high-protein diets because it is depleted in the tissues by an excess intake of protein. Vitamin A is also necessary in the process of the body synthesizing new protein, which means creating more muscle tissue. Talk to your doctor about what dose of vitamin A supplement she recommends. Vitamin A is a fat-soluble vitamin so it is important not to cut fat too low in your diet or else your absorption of vitamin A can be hindered. About 30 percent of your daily calories should come from fats such as avocados and olive oil, to help aid the absorption of vitamin A.
Step 5
Exercise your muscles at least three times per week. To gain muscle with a high-protein diet for bodybuilders, you have to do strength training. You can do strength training on machines at the gym or by using free weights or resistance bands at home. Weight training creates very small tears in the muscle, and at night when you sleep your body repairs the small tears and actually builds even more muscle.
Things You'll Need
- Vitamin A supplement
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