A bodybuilder's diet is designed to produce a physique that has large, prominent muscles that are clearly defined. Your diet should be similar to that of a football lineman or any other athlete who trains to become exceptionally strong. A mix of 45 percent carbohydrates, 35 percent protein and 20 percent fats, along with a number of small meals spread throughout the day, is ideal for a bodybuilder. Proper fueling before and after workouts is also important to derive the full benefits of your workouts.
Sample Diet No. 1
Bodybuilding.com offers a meal-by-meal weekly diet plan that gives you 2,300 to 2,400 calories per day of high-quality nutrition. Six meals are spaced throughout the day. The first morning meal consists of oat bran, frozen blueberries, flaxseed, walnuts and protein powder. The second meal is made up of nonfat yogurt, hard boiled egg whites, dried cranberries and flaxseed. The lunchtime meal includes whole wheat pita bread, chicken, lettuce, tomato, almonds, grainy mustard and an orange. Your mid-afternoon repast consists of tuna, egg, a clove of garlic, grainy mustard, quinoa and another orange. Your initial nighttime meal is a protein-rich salad with chicken, turkey bacon, mushrooms, black beans, carrots and a balsamic vinegar dressing. Round out your day with egg whites, Canadian bacon, low-fat cheese, and an apple and a pear.
Sample Diet No. 2
Another example of a detailed seven-day diet is offered by Bodybuilding Applied.com. It also recommends six meals per day. While the meals are more stark than the Bodybuilding.com plan, they are easier to prepare. The two morning meals consist of a whole wheat bagel, egg whites, skim milk and an orange for the first repast and whey protein and Quaker oats for the second feeding. Midday meals consist of tuna, yams and green salad with olive oil for the early meal and chicken breast and brown rice for the second meal. Dinners include sirloin steak, baked potato and green salad followed later by whey protein and natural peanut butter.
Pre-Workout and Post-Workout
Prior to every workout, you need a mix of carbs and proteins, along with a small amount of fat. A main meal should be eaten three to four hours before your workout, so it can be adequately digested. A smaller meal can be consumed one to two hours before exercise. You need proteins and carbs after a workout, and you should eat some of each as soon as you conclude your session in order to speed recovery time. The proteins rebuild muscle tears and damage and the carbs supply energy to the muscles. However, an excess amount of protein is counterproductive because it will be stored as fat.
Considerations
Proper hydration is essential for bodybuilders and all other athletes. It is easy to become dehydrated, so drink plenty of water before and during exercise regardless of whether you feel thirsty. Afterward, water or sports drinks are good choices. Sports drinks will supply some of the carbs you need for recovery. Although it can be time-consuming to shop for and prepare six meals per day, it is the best way to ensure that you are getting a constant amount of energy throughout the day.
Member Comments