Many fitness enthusiasts look at bodybuilders and wonder what it would take to reach the same levels of leanness and muscle tone. While many people can follow a bodybuilder's training regimen, few have the knowledge and the determination to implement the necessary diet. For most bodybuilders, diet is the make-or-break element of their contest preparation.
Significance
Most, if not all, bodybuilders would agree that diet is the most essential component for competitive success. While training is important, the ability to maintain a strict, clean diet week in and week out is what will ultimately allow an athlete to achieve the look he needs. Unlike training, which requires little consideration outside the gym, diet is a constant test of willpower and determination.
Elements
The bodybuilder's diet is typically limited to lean proteins, complex carbohydrates and some healthy fats. The immense muscles of the bodybuilder require massive amounts of protein, sometimes up to 300 g per day. Low-fat sources such as tuna, chicken breast and lean beef make up the majority of protein intake. Energy to fuel the grueling workouts is supplied by complex carbohydrates in the form of brown rice, sweet potatoes, whole wheat pasta and vegetables. Healthy fats such as avocado, olive oil and nuts are included for taste, satiety and additional energy. Total calories can be as high as 7,000 per day.
Supplementation
Due to their enormous nutritional requirements, most bodybuilders rely on nutritional supplements to enhance muscle growth. Protein powders made from whey and casein help to boost protein intake in between meals. The athlete may ingest creatine, a compound often taken to improve short-term muscle endurance and strength. Bodybuilders will also take amino acids, which help replace muscle proteins broken down during training.
Time Span
The right combination of nutrition and training will produce dramatic, sometimes startling results. Muscle gains of 20 to 30 pounds the first year are not uncommon. As the athlete progresses, her progress will stagnate unless changes are constantly made to her training and diet. While novice bodybuilders may be able to lose fat and gain muscle simultaneously, more experienced athletes will cycle between low-calorie fat-loss phases and high-calorie bulking phases.
Warning
Bodybuilding is a tremendously demanding sport, with some extreme training and diet practices. Do not attempt competitive bodybuilding without at least a year of weight-training experience. Consult a physician to ensure that your body will tolerate the abundance of food required.
References
- "The New Encyclopedia of Modern Bodybuilding"; Arnold Schwarzenegger and Bill Dobbins; 1999
- ACE Fit Facts
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