Low-carb diets can be beneficial for bodybuilding. Cutting your carbohydrate consumption helps to control your calorie intake, and can help you burn more fat. According to the Mayo Clinic, many people think of a low carb diet containing no carbohydrates whatsoever, such as Atkins or the South Beach Diet. However, a typical low-carb diet will contain between 50 and 150 g of carbs per day. If you're not used to a low carb diet, decrease your carbohydrate intake gradually. While you may have concerns regarding a higher protein intake on a low carb diet, according to sports nutritionist and bodybuilder Layne Norton, provided you don't have a pre-existing kidney or liver problem, and consume plenty of nutrient-dense fruits and vegetables, high protein, low carb diets are generally safe. Do not start a diet without checking with your doctor.
Breakfast
According to Charles Poliquin, owner of the Poliquin Performance Center, the high-carb bodybuilding staple breakfast of oats and egg whites is a poor choice if you're trying to gain muscle or lose fat. Poliquin instead recommends a fat burning low-carb breakfast consisting of meat and nuts. Good meat choices would include chicken, turkey, beef, venison and buffalo. Consider salmon and tuna if you don't eat meat. Choose pistachios, walnuts, almonds, macademias, hazelnuts, Brazil nuts or cashews. The amount you eat depends on your goals and calorie needs. Bodybuilding diet coach Tom Venuto recommends using an on-line calorie calculator to find your optimal calorie intake.
Lunch
Avoid high-carb sandwich and wrap lunches; choose salads instead. Choose a protein source such as meat, fish, eggs or cottage cheese. Your protein source should fill about one third of your plate. Add as many dark green and brightly colored vegetables as you like. Vegetables are high in vitamins, minerals and fiber. Finsih your salad off with a little fat from an oil such as olive oil, coconut oil, nut oil or avocado oil, and a handful of grated hard cheese.
Dinner
Your dinner should comprise mainly meat and vegetables. If you had meat at lunch, then choose an oily fish, such as salmon, trout or mackerel for dinner, and vice versa. Protein should fill a third of your plate. Add as many vegetables as you like--preferably from fibrous sources, such as broccoli, spinach, zucchini, peppers, kale, cauliflower, lettuce and onion, rather than starchy begetables like potatoes and yams. Add a small amount of fat--a tablespoon of olive oil, coconut oil or half an avocado is ideal. If you want dessert, choose sugar free gelatin, low-sugar yogurt or low-carb fruits, such as strawberries, blackberries and blueberries.
Post-workout and snacks
After a weights workout, carbohydrates are used to replenish muscle glycogen levels, shuttle nutrients to the muscle cells and begin the recovery process. Poliquin advises loading up on carbs in the first 10 minutes following your workout. Choose high glycaemic-index carbs such as fruit juice, cereals, white rice and sports drinks, but aim to stay within your 150 g limit. If you wish to have snacks during the day, choose low carb choices like nuts, deli meat, cottage cheese, protein supplements and beef jerky.
References
- Mayo Clinic: Low-carb diet
- Poliquin; The Meat and Nut Breakfast; Charles Poliquin; March 2010
- Burn the Fat; 7 Secrets To Gain Lean Muscle Without Getting Fat; Tom Venuto
- Poliquin; Poliquin's Top 10 Carb Intake Rules for Optimal Body Composition; Charles Poliquin; August 2009
- Bodybuilding.com; Are High Protein Diets Safe? Dispelling the Myths; Layne Norton
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