Fit and Healthy

Bodybuilders - nutrition to develop lean muscle mass

Fit and Healthy
Fit and Healthy   | Healthy Recipes   | Weight Loss Resources   | Healthy Diet Guide   | Body Building   | Get Fit   | Foods Links

Bodybuilders seek to gain lean muscle mass and lose body fat as efficiently as possible. Therefore they require a specialised healthy diet. This is also due to the high levels of muscle growth and repair achieved by bodybuilders.

A bodybuilder will control their portions and make sure they get the correct ratio of carbohydrates, proteins and fats and overall nutrition. Their portions are generally smaller but more frequent. They have to make specific healthy choices. They usually split their food intake for the day into 4-7 meals (depending on gender and goals) and eat roughly every 3 hours. This is thought to allow greater availability of nutrients, rather than allowing the body to switch to a catabolic state. This is a state where your body believes it is starving and starts feeding itself on lean muscle tissue and prepares to store calories as fat – so you lose muscle and gain fat, something which every bodybuilder dreads!

Generally speaking bodybuilders require between 500 and 1000 calories above their maintenance level of food energy. Some bodybuilders believe in caloric cycling, as this will not allow the metabolism to get used to a certain caloric level – something which could have negative effects.

The ratios of food energy from carbohydrates, protein and fats vary depending on the goals of the bodybuilder. You will not achieve the desired results if your meals are not balanced without the correction nutrition. For example, if you were to only eat carbohydrates in one meal without anything else, your energy levels will drop considerably (in about 30mins) and your body will be storing any unused carbs as fat. On the other hand, if you eat a meal consisting only of protein you will lack energy and your body will be unable to convert the protein to muscle. It is difficult for the body to absorb protein if there are no carbohydrates present.

Generally the ratio should look as follows:
• 40% Carbs
• 40% Protein
• 20% Fats

Remember, ratio depends on gender and goals. Also, the ratio for each particular macronutrient has to be in the correct order to achieve desired results. So for every serving of carbs you have a serving of protein. This keeps the body builder fit and healthy.

The myth of eating more to increase ones basal metabolic rate has been debunked by research, but is has been shown that frequent feeding is an effective method of controlling blood sugar levels, which may have an (positive) affect on hunger, energy levels and muscle growth which bodybuilders are looking for.