The life of a bodybuilder revolves around two major things--eating and lifting weights. To gain size, build nice guns and shred the midsection, regular weight training is a must. This sometimes entails two workouts a day. For the body to properly respond to the stimuli placed upon it from this weight training, your diet needs to be clean and consist of nutrient-packed foods.
Building Blocks
Protein is one of the most important parts of a bodybuilder's diet. It is not uncommon for bodybuilders to consume 1 to 2 g per pound of body weight a day. The reason for the importance of this macronutrient is that protein helps rebuild broken-down muscle tissue. Without it in the diet, growth would cease to exist. Chicken breasts, turkey breasts, lean beef, eggs, cottage cheese, venison, bison and fish are all examples of protein sources. Vegetarian bodybuilders also include tofu products in their diet.
Energy Boosters
Carbohydrates are often reduced in favor of protein by people who are trying to lose weight. But when it comes to bodybuilding, this is not beneficial. Carbohydrates are stored in the liver and muscles as glycogen, and they are needed for energy. Severe restriction of them can lead to suboptimal workouts and fatigue. Bodybuilders eat low- and high-glycemic carbs throughout the day at varying times. The glycemic index is a rating of how fast or slow a carb spikes blood sugar levels. Low-glycemic carbs are preferred an hour before a workout and through the course of the day for lasting energy. High-glycemic carbs are preferred right after a hard workout to quickly replenish used-up glycogen stores. Oatmeal, whole-wheat bread, beans and all bran cereal are low-glycemic carbs, and white bread, mashed potatoes, grape juice, ripe bananas and white rice are high-glycemic carbs.
Healthy Fats
Fats come in at nine calories per gram, and they are only the enemy when saturated varieties are consumed. Essential fats can help boost immunity and promote weight gain if bulking is desired. Nuts, seeds, oils, olives, avocados and nut butters are all examples of essential fats used in a bodybuilder diet.
Hydration
Water is one of the most important nutrients in any diet, especially for a bodybuilder. Muscle is highly composed of water, and without it, muscles would have a flat look. Bodybuilders consume water in excess of a gallon a day.
Meals
Bodybuilder diets are set up differently than your average diet. Instead of eating three times a day, they consume six or more meals a day. This is called "grazing." The idea is to keep a steady supply of nutrients going to the muscles to keep them preserved and to fuel the body. These meals are consumed every two to three hours and contain a combination of protein, complex carbs and healthy fats. Baked salmon with steamed broccoli and a yam is a meal example.
Supplements
Creatine, NO2, L-glutamine and protein powder are common supplements that bodybuilders add to their diet plans. These are usually consumed in the form of a shake before and after workouts and sometimes throughout the day.
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