Taking on a bodybuilder's diet program means you will be on one the strictest types of diets around. Bodybuilding diets are typically extreme to produce the results desired to be successful. Your use of this type of diet means you will have to practice consistency and self-control.
Incorporating Protein
When on a bodybuilding dietary program, protein -- especially from lean sources -- will likely account for nearly half of your dietary intake in calories. Protein will help support muscle growth, repair and maintenance critical when you are bodybuilding.
Lean sources of protein can come from various meats. Fish is a great source of protein and also provides high amounts of Omega-3 fatty acids in cold-water varieties like cod, herring, and tuna. Skinless chicken and turkey provide high protein yields with relatively low amounts of fat. Lean cuts of pork and beef can also provide you with great protein.
Also get protein from non-meat sources like nuts and legumes. Legumes include beans, lentils, and peas, and these can double as great sources of dietary fiber. Eggs are nearly the perfect source of protein when you are following a bodybuilder's diet. Many supplements are based around egg protein, which can provide 6 g of protein per egg.
Complex Carbohydrates
Shy away from consuming simple carbohydrates high in sugar. These foods can cause rapid fatty weight gain. Simple carbs found in foods like cake, candy, and even sugary fruits are quickly absorbed and stored as fat by your body.
Opt for complex carbs found in whole-grain foods like oatmeal, wheat pasta and wheat bread. Brown rice, sweet potatoes, potatoes, grits and most vegetables will also provide a good source of complex carbs. These carbohydrates burn slower in your body, raising your metabolism.
Since simple carbs are necessary, energy depletion that happens directly after you exercise should be replaced quickly with healthier options such as apples, berries, bananas, and grapefruit.
Healthy Fat
You may not take to the term of fat being "healthy" on a bodybuilding diet, but some fats are more desirable than others. Monounsaturated fats can be found in vegetable oil such as olive, canola, and other vegetable-based oils. Ensure that you get the trans-fat-free versions of these when possible to take advantage of their good monounsaturated benefits.
Nuts and fish also are good sources of fat. Low-fat dairy can be a great source of healthy fat, as well as support for healthy bones. Vitamin-D fortified low-fat milk is a good way to reap the benefits of dairy fats and combine an essential vitamin in your diet.
Supplements
Most bodybuilders rely on some type of supplement at one point or another. While it is recommended that you eat at least five smaller-portioned meals throughout the day, supplementing your diet can be highly beneficial. Creatine, whey protein, and multivitamins are some of the most popular and widely used supplements in bodybuilding diets. Finding a brand you're comfortable with may take some experimentation and research. Make your decision on how your choice reacts in your body and the gains you see from it.
Water is also an important part of every diet and you should drink an average of 8 oz. of water daily for every 11 pounds of body weight you possess. Spread this amount out through the day so that you can hydrate yourself evenly.
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