More Muscle, Less Fat! Bodybuilding Diet Tips

by Kyle Johnson, Personal Trainer

Are you looking to achieve greater muscle mass? If you want bigger muscles, then it’s vital to learn the basics of a bodybuilding diet. Just what exactly is a bodybuilder’s diet? Generally speaking, it’s a specially-designed meal plan to help you to put on muscle while losing fat simultaneously.

There are a variety of approaches to achieving your desired body shape. But it all starts with a properly-designed meal plan to support your muscle-building efforts. Certain foods are inherently good for building muscle, while other foods may have the opposite effect and hinder muscle growth. It’s important to distinguish between the two food groups.

A good menu for body builders is one that is high in protein. This includes foods such as chicken and lean meats, along with nuts and eggs. Generally speaking, try to eat foods that are high in protein and low in carbohydrates and fat.

Another crucial thing to keep in mind about any such muscle-building diet is that you will need to eat several times a day. Consuming frequent meals throughout the day will increase your chances of developing bigger and stronger muscles.

It is also very important to take the necessary time to learn more about the nutrition value of the foods you eat. For example, understanding which foods are high in protein and low in fat is a basic step for all successful body builders.

Diet Tips for Bodybuilding

A body builder is reliant on nutrients from foods and supplements he or she takes in to achieve huge gains in muscle mass. Here is a list of the most important foods for a bodybuilding diet:

• Chicken or Turkey: In order to add serious muscle, lean meats such as turkey or chicken should be staple foods of every body builder’s diet. Besides being an excellent source of high quality protein, these foods are also very low in saturated and trans fats. Due to this low fat ratio, chicken and turkey can be eaten throughout the day as an excellent source of protein. Chicken and turkey can be prepared in a variety of ways, which means they almost always taste good.

• Fish: While people who are body building should do their best to avoid saturated and trans fats, the truth is that the body still needs essential fatty acids such as omega-3 to help support the process of muscle-building. Fish raised in cold water like tuna, trout, salmon and sardines are all excellent sources of protein and healthy fats. Whether fresh or canned in water, fish provides a quick source of protein to support muscle growth.

• Lean Red Meat: Lean cuts of red meat and ground beef are excellent food sources that are rich in protein, iron, B vitamins and zinc. Generally speaking, red meat has a high calorie per serving ratio, making it an excellent choice for people looking to add serious muscle mass. However, because red meats is high in saturated fat, it is better consumed a few times a week, rather than every day. Lean red meats should be part of a weekly diet that includes a variety of protein sources like fish, turkey, chicken, legumes and egg whites.

• Egg Whites: The simple fact is that every successful bodybuilder includes egg whites in his or her diet. With a protein to fat ratio of sixty to one, egg whites are without doubt one of the purest forms of protein in existence.
   
  This fantastic muscle-building food contains very few carbohydrates and is also a good source of vitamins and minerals. Best of all, a large percentage of the protein absorbed from egg whites is available immediately to your body for protein synthesis.

• Beans and Legumes: If you are serious about muscle building, then don’t forget about beans and legumes. Many people searching for the best bodybuilding diet fail to realize that the beans are a delicious and highly nutritious source of both protein and fiber. Fiber is vital to maintaining normal and healthy bowel movements as well as proper insulin response. In particular, kidney beans are a very good choice because they provide almost 14 grams of protein and fiber per cup.

• Low Glycemic or Slow-Burning Carbohydrates: Protein alone won’t build muscles. You also need slow-burning carbohydrates to sustain and fuel your muscles. Slow-burning carbs found in foods like sweet potatoes and oatmeal are ideal pre-workout snacks. This is because When you exercise, muscle glycogen becomes the main source of fuel. In order to build muscle efficiently, you need a consistent source of fuel coming from slow-acting carbs that provide you with energy throughout your workout.

• Whey Protein Supplement: One very important supplement for body builders is whey protein. Remember that for muscle-building, your protein intake should be around 1.0 to 1.2 grams of protein per pound of body weight. However, it’s difficult to consume that much protein from food sources alone. That’s why additional protein in the form of a supplement is needed.
   
  A whey protein supplement is a great way to increase your body’s protein intake, and whey protein is also simple to prepare and consume. By drinking several whey protein shakes throughout the day, you will help your body makes substantial gains in muscle mass. Whey protein powder should be a part of every bodybuilder’s diet plan.

• Pure Water: Don’t forget to drink water! Keep in mind that 70 percent of your body is made up of water. That means that your muscles, tissues and ligaments are all filled with water. Drinking water keeps your muscles looking fuller and more hydrated. Some bodybuilders recommend drinking as much as two gallons of water per day. But be careful – drinking too much water can be dangerous to your health.

Diet and Exercise to Build Muscle

You should also try to add cardiovascular and specific muscle group routines to your body builder’s training regimen. While it is vital to eat foods that promote lean muscle growth, you won’t succeed unless you are committed to an almost-daily regimen of muscle training. Remember that diet and training go hand-in-hand and complement each other.

The importance of a healthy diet for body builders is something that cannot be repeated enough. You will constantly need to monitor and record the foods you eat and the exercises you perform. This attention to detail is a body builder’s best friend and a sure key to success. The best bodybuilding diet is one that helps you reach your training goals. If you don’t eat the right foods you won’t be able to achieve the desired results.

When it comes to adding pure muscle, diet is the single most important aspect of your bodybuilding regimen. You can spend countless hours in the gym, but if your diet isn’t right you will never achieve the chiseled physique you are seeking.

(published February 26, 2012)

Summary

Reviewer

Wellness Team

Review Date

2012-02-26

Reviewed Item

Bodybuilding Diet Tips

Author Rating

5