How to Diet for Bodybuilding

Having a good diet is important for anyone, but bodybuilders need to keep an eye on what they put in their bodies. Dieting is not simply eating less, however. For maximum growth of muscles and fat burn, a mix of protein, carbohydrates and liquids is required.

Instructions

1

Eat plenty of protein. The number one need for any bodybuilder is protein. Protein is what muscles use to rebuild and grow. Much of food that is high in protein is also high in fat. Foods with a lot of protein but little fat include chicken, eggs whites and soy products. The average person needs about 70 grams of protein a day. Bodybuilders need about twice that to promote muscle growth.

2

Consume plenty of carbohydrates. Carbs have gotten a bad wrap with fad diets basically cutting out all carb intake altogether. But carbs are important for bodybuilders. Carbs fuel the body, and without carbs, the you can become fatigued a lot quicker during your high-demand workout. Whole wheat pasta and breads are healthy ways to get carbohydrates. The amount of carbohydrate intake is dependent on body weight, but a general rule of thumb is 3 to 5 g per pound of body weight.

3

Drink water and sports drinks. Water is the best liquid a bodybuilder can drink to replenish muscles. Muscles need water to rebuild along with protein. Generally, 8 to 10 glasses of water day are recommended for the average person. Bodybuilders can increase this a bit but not too much to avoid overhydration. Sports drinks can also be beneficial, but be aware that many can contain sugar. A good sports drink that is low in sugar is Propel by Gatorade. It also has just 10 calories per 8 oz. bottle, according to its website.

4

Set up a schedule of meals. Diets are usually blown because of poor time management and the easy availability of fast foods. By planning out meals in advance, you can make sure you get the needed proteins and carbs without the added fat found at most fast-food joints. Some bodybuilders eat several meals a day, and others eat the standard three meals. It is really based on personal preference. The important thing to remember is to eat a healthy, hearty breakfast for fuel throughout the day.

5

Keep track of food intake in a journal. Writing down what you eat and how it made you feel can help you keep on track. Certain foods may be more beneficial for different people. You need to determine which foods work for your body. To find out which foods are good for building muscle, visit Bodybuilder.com, which has a list of healthy, muscle-building foods (see Resources).