5 July 2009
Nutrition for the Bodybuilder
The proper diet for a Bodybuilder is a scientific approach that requires careful planning to render the best results.
The use of phasing is important for muscles to develop and respond adequately to different types of stress. Aside from
knowing which foods and supplements to take, proper timing and amounts are equally vital to gain the most benefits and
achieve size and shape.
The Phases
Bodybuilders usually go through 2 to 3 phases in their training program to gain quality mass, strength and definition.
The phases are usually divided over 3, 6 or 12 months depending on each individuals goals. The first phase generally focuses
on strength, the second on building muscle mass and the third on losing fat and achieving definition or cuts. Other Bodybuilders
use only 2 phases namely the bulking and cutting phase.
The nutritional needs for each phase differs. During the bulking, mass building or strength gaining phase, individuals need as
many calories, protein and carbohydrates as possible to build quality muscle.
Food choices during these initial stages usually include a lot of red meat, chicken breast, oats, rice and supplements to reach
the prescribed calorie count. As for macronutrients, Bodybuilders meals should comprise of 15-25% protein, 15-25% fat and 50-60%
carbohydrates.
During the cutting or definition phase, individuals need to watch their food sources and reduce their daily caloric intake of fat.
Meals usually are comprised of 20-30% protein, 10-15% fat and 40-55% carbohydrates. Fat sources should include more of the
monounsaturated or polyunsaturated types.
Diet and Training
1. Before working out. Meals before workout should contain enough carbohydrates to fuel all activities. Bodybuilders usually need
around 1.5 to 3 grams of carbohydrates per pound of bodyweight per day. It is recommended to take carbohydrates 1 to 2 hours
before exercise for it to be digested in a timely manner, thus leading to more productive and intense energy during workouts.
During most meals eating more complex carbohydrates are needed because they are absorbed more slowly and storing energy in the
muscles. Examples are oats, whole wheat and brown rice. You may eat starchy carbs just before hitting the gym to provide instant
energy. Examples are potatoes and pasta.
2. During the workout. You will need to provide enough building blocks for muscles while exercising by consuming protein. You can
do this by consuming protein supplements in the form of protein drinks or bar. Take sips or bites in between sets until you complete
the entire routine. 20 to 30 grams would be enough for each session.
3. After working out. You need to refuel immediately post-workout by consuming adequate amounts of protein and carbohydrates. You can
eat a meal about 30 minutes after hitting the gym. This is also the time some Bodybuilders take a multivitamin, fish oil or BCAAs.
Tips from the Pros
Learn how to cycle calories and carbohydrates for faster fat loss. There is a hormone called leptin which signals the body to start
hoarding fat once it goes into suboptimal levels. Leptin usually drops when you start to lower your caloric and carbohydrate intake
when moving from the bulking into the cutting phase.
Cycling calories and carbohydrates will maintain normal leptin levels, thus allowing your body to get rid of fat more readily. When
dropping calories or carbohydrates, it is recommended that you reduce only about 200 to 300 calories at most from your base caloric
intake. You may increase the calories slightly by 150 to 250 on certain days to maintain the cycle.
Attain your macronutrient requirements from whole foods like lean meat cuts, chicken breasts, turkey, skim milk, soy and nuts. Never
starve yourself when attempting to lose weight since your leptin level can drop leading to muscle cannibalism and fat hoarding.
Drink plenty of water to replace lost fluid. Control your intake of sugars and sweets but reward yourself occasionally with moderate
treats to prevent craving and hunger pangs. A recommendation is to not to eat any carbohydrates during your last meal or before going
to bed to prevent fat storage. Limit intake of caffeinated products that can lead to dehydration.
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