Proper nutrition is essential for successful bodybuilding. This entails eating enough calories from the three macronutrients: protein, carbohydrates and fats. Protein and carbohydrates work in synergy to ensure you derive the maximum benefit from your bodybuilding efforts and build solid muscle mass.
Protein Requirement
Protein builds, maintains and repairs muscle tissue. A study in the "Journal of the International Society of Sports Nutrition " confirms the U.S recommended daily allowance, or USRDA, of protein for adults is 0.8 g of protein per 2.2 lbs. of body weight per day. However, strength athletes and bodybuilders have a higher requirement at 1.2 g to 2.2 g of protein per 2.2 lb of body weight, according to a 2006 article in the "Journal of the International Society of Sports Nutrition."
Protein Sources
To build muscle, bodybuilders should eat complete proteins. These are proteins that contain the 10 essential amino acids, or the building blocks of protein. Animal sources of protein, including meat, poultry, fish, eggs, milk and cheese, contain the essential amino acids.If you prefer not to eat animal proteins, eat a variety of beans, lentils, nuts and legumes. Individual types have varying amino acid profiles. Combine different varieties to improve your chances of getting the essential amino acids in your diet. Other sources of protein include whey, egg whites, soy and hemp protein supplements
Carbohydrates
Complex carbohydrates such as oatmeal, whole-grain rice, bread and pasta, sweet potatoes, potatoes, yams and quinoa provide sustained energy to power your bodybuilding workouts. Limit the amount of simple and refined carbohydrates you eat. Carbs such as white rice, French fries, white bread, doughnuts, candy and cakes provide quick energy that will add to your fat stores.
Meal Frequency
Eat every three to four hours to ensure your body has a steady supply of muscle-building nutrients. Each meal should contain protein and complex carbohydrates. If you are concerned about your levels of body fat, limit complex carbohydrates to two or three meals on non-workout days. Replace them with a variety of fruits and vegetables.
Post-Workout
Intense bodybuilding workouts deplete valuable nutrients from your body. An ideal post-workout meal within an hour of working out would be a protein shake blended with a couple of bananas, a handful of blueberries and 1 tbsp. of honey. The protein prevents muscle breakdown and encourages muscle growth. Your body's uptake of protein is enhanced after a workout, according to the "Journal of the International Society of Sports Nutrition." The fruits and honey provide quick energy to replenish muscle glycogen or carbohydrates. Eat a meal with protein, complex carbohydrates and fats within three hours.
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