Bodybuilders spend many of their waking hours pressing weights, gaining size, burning fat and getting as ripped as they can. All of that hard work is made possible by following the right diet. Without the proper nutrients to fuel the body and build muscle, the workouts wouldn't be half as effective.
Protein
Protein is the building block of muscle and it is a necessary macronutrient in a bodybuilder's diet. The main thing it does is help with cell regeneration which promotes faster recoveries from workouts. The key thing to remember when you add protein to your diet, is to eat the right kind. You do not want to fill yourself up with protein sources that are high in saturated fats. Stick with chicken and turkey breasts, eggs, low-fat milk, cottage cheese, yogurt, venison, lean beef, fish and protein powders. A rule of thumb is to get 1 g of protein per pound of body weight a day.
Carbs
Carbohydrates are the macronutrients that give you energy. If you were to deprive yourself of them, you would "hit the wall" during your workouts. As with protein, you should avoid certain types of carbs that are processed, high in sugar and low in fiber. These are called "simple carbs." Complex carbs on the other hand are the ones that you want to eat. They give you lasting energy and they are high in fiber. Fruits, vegetables, beans, whole grains and products made from whole grains are all good choices. As a rule of thumb, you should aim for 40 percent of your daily calories to come from carbs.
Fat
When it comes to fat, you do not need to avoid it completely, but you should keep your intake around the 20 percent mark. The fats you eat should be from unsaturated sources like nuts, seeds, olives, olive oil, flaxseed oil and nut butters.
Meals
Bodybuilders do not follow the conventional three square meals a day plan. If you are serious about your body, you should eat a meal every two to three hours throughout the day. This will come out to five or six total meals. Eating like this will give you sustained energy levels and will also give your muscles a constant supply of nutrients. All of your meals should be a combination of protein and carbs. Oatmeal with low-fat milk and peanut butter is an early meal example, cottage cheese with chopped up fruit is an afternoon meal example, and salmon with steamed Brussels sprouts and black beans is an evening meal example.
Water
Muscle tissue is comprised of over 70 percent water. This makes it vitally important to stay hydrated when you are bodybuilding. As a rule of thumb, you should aim for 1 gallon of water a day.
Shakes
Protein shakes are a big component of a bodybuilder diet. They are used an hour before workouts, immediately after workouts and they are generally alternated in with whole food meals through the day. The pre-workout shake is used to give you energy and to give your muscles an adequate supply of protein. They generally consist of skim, whey protein powder and a piece of fruit. The post-workout shake is also made with whey, but they include a fast absorbing carbohydrate like grape juice or dextrin powder. Whey is the favored protein because of its high absorption rate.
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