The three main components of a bodybuilding
diet are the three macronutrients: carbohydrates, protein,
and fat.
CARBOHYDRATES.
Carbohydrates are the main
source of energy for the body. They are especially
important in aerobic exercise and high-volume weight
training, including aiding in muscle recovery. Eating
carbohydrates causes the pancreas to release the hormone
insulin, which helps regulate blood glucose
(sugar) levels. Insulin takes carbohydrates and stores
them as fat, in muscle, or in the liver as glycogen.
Insulin also takes amino acids from protein and stores
them in muscle cells that aid in recovery and repair
following strength-building exercise. All carbohydrates
are broken down into glucose by the body and
released into the blood; the speed at which this process
occurs varies depending on the type of carbohydrate and the presence of fat and protein in the stomach.
This rate of absorption is a critical factor in maintaining
energy levels, reducing body fat, and maintaining
overall health.
PROTEIN.
Muscle is composed primarily of protein
and water. Protein builds muscle mass but not
all protein consumed in the diet goes directly to
muscle. Adequate consumption of protein helps preserve
muscle tissue and enhance recovery from strenuous
weight-bearing workouts. Since weight-bearing
exercises cause significant damage to muscle tissue, the
subsequent repair and growth of muscle requires a
recovery period of at least 24 hours. If an inadequate
amount of protein is consumed, muscle mass will suffer
along with a decrease in metabolism. Most bodybuilding
diets recommend 1–1.5 grams of protein per
day for each pound of lean body mass (body weight
minus body fat). Daily consumption of more than 3g
per kilogram body mass can lead to serious health problems,
especially kidney damage. Protein is found in lean
meat, poultry, and fish, eggs, tofu, and soy products.
FATS.
Fat in a diet is needed to maintain a healthy
metabolism. There are four types of fat: saturated,
trans, polyunsaturated, and monounsaturated. Saturated
and trans fats are limited because high consumption
is a risk factor for heart disease, obesity, high
cholesterol, diabetes, and some cancers. Sources of
saturated and trans fats are butter, whole milk products,
fried foods, shortening, and coconut, palm, and
other tropical oils. Meat with visible fat is also a source
of saturated fat. Monounsaturated and polyunsaturated
fats are good fats because they lower the risks of
heart disease, diabetes, high cholesterol, and obesity.
These fats are derived from avocados, most nuts, fish,
flax, and olive, canola, peanut, safflower, corn, sunflower,
soybean, and cottonseed oils.
Two other important factors in the bodybuilding
diet are water and the number and timing of meals.
Bodybuilding diets suggest drinking at least eight
eight-ounce glasses of water a day. In addition, bodybuilders
drink about a quarter cup of water every
fifteen minutes during their workout. Water helps
control appetite and drinking cold water increases
metabolism.
The number and content of meals is important as
is the timing and quality of foods, especially just
before and just after workouts. An efficient way to
burn fat is to elevate the body’s metabolism. The
process of digesting meals burns calories in itself, so
a concept of this diet is to eat more frequently to make
the process more efficient.
Most bodybuilding diets
recommend consuming six to eight smaller meals a
day, starting with breakfast. Carbohydrates are
important right after a workout because the body’s supply of glycogen (a compound easily converted to
glucose for energy) is depleted. Many bodybuilding
nutritionists recommend that the post-workout meal
contain twice the calories, protein, and carbohydrates
as the other meals of the day. The pre-workout meal
contains foods high in carbohydrates since they
improve exercise performance and enhance muscle
recovery.
