Bodybuilders eat in a very specific way to trigger muscle growth without accumulating too much body fat. Adjusting such variables as meal frequency, food choices and macro-nutrient percentages can drastically change the way your body uses the nutrients you ingest. Proteins, carbohydrates and fats are all essential to the bodybuilding diet. The art and science of eating like a bodybuilder involves adjusting the portions and dietary variables to achieve your personal peak conditioning.
Eating Clean
Bodybuilders eat clean to optimize muscle growth and minimize fat storage. For example, clean healthy fats help to lower cholesterol and maintain healthy body weight. Clean carbohydrates include oatmeal, brown rice, quinoa, whole-grain bread and pasta and sweet potatoes. Healthy fats include olive, flaxseed and fish oil, as well as avocados, natural peanut butter and nuts and seeds. Eating clean means making the best choices to encourage muscle growth and overall health, while preventing the accumulation of excess body fat.
Meal Frequency
Meal frequency is important for bodybuilders because muscle growth requires a steady flow of nutrients. Bodybuilders eat five to eight small meals throughout the day, two or three hours apart. Missing meals causes production of the stress hormone cortisol, leading to muscle-wasting and fat storage. Eating more frequently, rather than the traditional three meals a day, helps to prevent large spikes in the hormone insulin, which triggers fat storage in the body. Frequent meals elevate metabolism, allowing more nutrients for muscle building, with decreased risk of fat storage.
Protein
Bodybuilders eat 1 to 2 g of protein per pound of lean body weight. Amino acids from protein are the raw materials for rebuilding muscles. Whey protein is a fast-digesting protein that triggers muscle protein synthesis. Optimal times to take whey are before and after training, for a ready supply of amino acids. Casein, on the other hand, digests slowly and inhibits muscle breakdown. Cottage cheese or casein protein powder is a natural pre-bedtime snack because the amino acids prevent muscle breakdown during sleep. Whey/casein blends, eggs, fish and animal proteins are useful for other meals during the day.
Carbohydrates
Used by the body as fuel, carbohydrates' role in muscle growth is replacing muscle glycogen lost during training. The amount of carbs taken in by a bodybuilder depends upon his/her current fitness goals and unique metabolism. For example, for cutting phases bodybuilders cut carbohydrates to lose body fat. During muscle-gaining phases, they eat more carbs to fuel intense workouts and support fast muscle recovery. The faster the individual's metabolism, the more carbs he/she will need to gain muscle. The slower the metabolic rate, the more carbs a bodybuilder will need to cut to reach peak conditioning.
Fats
Often overlooked by fitness enthusiasts, fats are not only essential, they dramatically improve muscle gains and fat loss. Cutting fat below 25 to 30 percent of total caloric intake can be detrimental to optimal levels of muscle building and fat-burning hormones. Polyunsaturated omega fats (omega-3, 6 and 9) can improve joint, skin, brain and heart health. Monounsaturated fats are potent testosterone boosters, including olive oil, avocados, egg yolks and peanut butter. Despite their bad press, not all saturated fats are created equally. In general, saturated animal fats should be eaten sparingly. However, MCTs or medium-chain triglycerides, from coconuts, are utilized for energy in the body and can boost fat burning.
References
- "Advanced Mass Building Secrets"; Jeff Anderson, CQC LLC
- "Natural Anabolics"; Jerry Brainum; Ironman Publishing, 2007
- "Optimum Anabolics"; Jeff Anderson; CQC LLC, 2004
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