Male Bodybuilding Diet

A bodybuilder should include lots of protein in his diet.

A male bodybuilder needs to follow the right diet to stay healthy and fit. Eating smaller meals with equal amounts of protein and carbohydrates and a smaller percentage of fat goes a long way to getting the nutrients he needs to build big, strong muscles.

Ratio

Stick to a diet with at least 40 percent protein to produce and repair tissue cells, 40 percent carbohydrates to boost glucose and energy levels, and 20 percent fat to preserve organ health and balance body temperature.

Meals

A bodybuilder should hydrate himself frequently by drinking fresh water.

Eat five or six small meals a day instead of packing it in with three big meals. A bodybuilder should also drink at least a gallon of water a day at frequent intervals to speed digestion, increase circulation and maintain bowel regularity.

Protein

Eggs are a good source of protein for bodybuilders.

Bodybuilders should consume at least 1g of animal or plant protein for every pound he weighs, and include protein in every meal. Eggs, chicken or turkey breasts, lean beef, fish, broccoli, cauliflower, mushrooms, onions or protein bars are wise choices.

Carbohydrates

Wheat bread is a good source of carbohydrates.

Include complex carbohydrates to raise energy levels, but they don't need to be included in every meal. Rice, beans, cold and hot cereals, bread, potatoes and pasta should top the list.

Fats

Avocados are a good choice for unsaturated fat.

A bodybuilder's diet should consist of at least 20 percent unsaturated fat. Good sources include cottage cheese, walnuts, avocados, as well as olive, flaxseed, peanut, sunflower and safflower oils.

References

• Male Body Builders.com: Male Bodybuilder Diet
• Body Building Applied.com: Eating to Gain Muscle Mass for Bodybuilding

Resources

• BodyBuilding.com: 5 Super Foods for the High Intensity Man