While everybody requires a nutritionally balanced diet to function properly, bodybuilders must be be especially focused on the type and amount of food they consume. According to Top End Sports, the two most critical nutrients for bodybuilders are carbohydrates and proteins. Fats are another important component. Bodybuilders must also pay attention to when they eat.
Carbohydrates
Carbohydrates (starches and sugars), including breads, cereals, pasta, fruit and dairy products, provide the energy you need for effective bodybuilding. Experts at the Mayo Clinic say that carbohydrates are your body's main energy source. The exact amount you require will vary depending on the intensity of your training. In general, the Mayo Clinic recommends getting an average of 50 percent of your daily calories from complex carbohydrates which include oatmeal, brown rice and sweet potatoes. A bodybuilder can determine how many calories should be consumed from carbohydrates simply by multiplying his weight by three (women multiple by two).
Protein
Protein is vital to your organ tissue, skin, bones and muscles. Good sources of protein for bodybuilding include both animal (meat, seafood, poultry and dairy) and plant (beans, nuts and seed) food items. The amount of protein you require will depend on your body weight. Ordinarily, 10 to 35 percent of your daily calories should consist of protein-rich foods. According to Vanderbilt University, the average person consumes a 12 percent protein diet compared to 25 to 30 percent for most bodybuilders.
Fats
Fats, when consumed in moderation, help your body work in a more effective manner. Fats help you absorb vitamins and keep your immune system operating at its optimum capacity. Keep in mind that saturated fats and trans fats (whole-milk dairy products, fatty meats) can cause your blood cholesterol levels to rise and raise your risk of heart disease. That is why it is important to obtain most fats from healthy sources like nuts and olive and canola oils. On the whole, your total fat intake should not exceed 35 percent of your daily calories.
Suggestions
Eating five to six smaller meals each day can help you maintain energy for effective bodybuilding. You can make sure that you are getting an adequate mixture of protein, carbs and fats by 'value adding' to your food. For example, add sugar or honey to cereals and breads. You might also consider adding an energy drink and or fruit juice to your bodybuilding nutrition plan.
Outlook
Creating a meal plan that works around your training schedule can help you stay on track with your nutritional goals. Eating a healthy snack within one hour after a workout will help your body recuperate and refuel. You may not be hungry immediately following a bodybuilding session. In that case you may choose a rejuvenating energy drink. Bodybuilding requires commitment both in the training room and in the kitchen.
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