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Healthy fats are an important aspect of a bodybuilder's nutritional picture. Fats should account for less than 25 percent of your caloric intake during the day.
Nuts like pecans, cashews, almonds and peanuts are rich with healthy fats. Monounsaturated fats can also be found in vegetable-based oils like olive and corn oils. -
Your daily diet as a bodybuilder will consist of nearly 50 percent protein. Since muscle building is a priority, high amounts of protein in a bodybuilding nutritional scheme is essential. Protein is the building block of muscle and is used for all around maintenance and growth. Protein-rich foods like soy beans, nuts and legumes are meatless and often high in fiber as well.
Chicken, pork and beef are rich in protein. Look for beef and pork options that end in the suffix "loin" to get the leanest cuts. Skinless poultry such as turkey and chicken is an optimal protein source, as is fish. Eggs are another important source of protein. You can reduce the cholesterol in eggs by removing the yolks and eating only the egg whites. Each egg provides your body with 6 grams of protein. -
Control of carbohydrates is an important part of preparing for tournaments and competitions. Two major types of carbohydrates exist. Simple carbs are primarily simple sugars and are used or stored quickly by the body. Complex carbohydrates are burned more slowly and offer longer lasting energy.
After exercising, your body's storage of simple carbohydrates is often depleted. This process forces your body to burn fat instead of carbohydrates. It is important not to feed your body with too many simple carbs at this time, especially when bodybuilding. Focus on complex carbs found in sweet potatoes, wild rice, wheat, oats and noodles. Carbohydrate consumption should make up 25 to 30 percent of your diet as a bodybuilder. -
Water is the single most important fluid to give your body. Your body is made up of over 70 percent water. Water is critical to facilitating physical change in your body. Throughout the day, drink at least 8 oz. of water for each 10 lbs. of body weight.
Supplementation is another common aspect of a bodybuilder's diet. Consider finding a good gender-specific vitamin to supplement your diet. You can also utilize highly potent protein drinks to replace natural sources in your diet. Another commonly used supplement is creatine, which allows you to work your muscles for a longer time before tiring. As with any supplement, weigh the pros and cons of using it before consumption.
