Bodybuilding refers to the sport that involves lifting weights for promoting muscle growth and symmetry. In addition to lifting weights, bodybuilders need to follow the right diet, which provides the body with the right amounts of proteins, carbohydrates and fats. Given below is an effective diet plan for bodybuilders.
Tips For Body Building Diet
Avoid Flavoured Oatmeal
Oatmeal is considered an excellent food for bodybuilders, as it contains high amounts of complex carbohydrates as well as fibre. However, flavoured varieties of this food contain high amounts of refined sugar as well as partially hydrogenated soybean oil. Although consuming flavoured oatmeal from time-to-time will not harm you, it is definitely not one of the best foods for bodybuilders and must be avoided as far as possible.
Avoid White Bread
Although white bread does not contain high amounts of saturated or trans fats, this food does contain refined carbohydrates, which are not good for bodybuilders. This is due to the fact that refined sugars are very quickly assimilated by the body, and are converted immediately to fat. Instead of white bread, it is advisable that you consume whole grain bread, as it contains complex carbohydrates.
Avoid Soy Protein
Soy protein is considered an excellent source of protein, providing you with around 55 grams of protein per 100 grams. However, it is not good for male bodybuilders as it decreases the production of testosterone.
Testosterone is known to play a crucial role in the process of building muscle; therefore, it is important that you avoid this food, as it will hamper your muscle growth.
Include Egg Whites And Dairy Products
Egg whites are considered an excellent source of protein, vitamins and minerals, which are crucial for building muscle and need to be a part of every bodybuilder’s diet. Egg whites are one of the best sources of lean protein as they contain minimal fat as well as carbohydrates.
The ratio of protein to fats in egg whites is 60:1. On certain occasions, adding one yolk, while cooking egg whites will increase the nutritive value as egg yolk also contains good amounts of several minerals.
Bodybuilders should try consuming around 3-4 egg whites along with one egg yolk, either boiled or in the form of omelettes for breakfast. Each egg white contains approximately 3.5 grams of complete protein. Most bodybuilders have a notion that consuming dairy products will lead to fat gain; however, this statement is true to an extent.
You should aim at consuming low fat dairy products, such as skimmed milk and low fat yogurt, to reap the benefits of protein as well as to avoid excess fat. Dairy products are made up of 80 per cent casein and 20 per cent whey protein. Casein protein is a slow-digesting protein that is digested around 4-5 hours after it is consumed. However, dairy products are an excellent source of complete protein i.e. they contain all the amino acids required for muscle growth. A single cup of milk or yogurt contains around 7-8 grams of complete protein.
Include Chicken And Fish
Chicken should be a staple food for every bodybuilder, as it contains high amounts of protein and less fat and cholesterol. However, it is important that you choose lean cuts, such as chicken breast as it contains minimal fat and high amount of protein.
A 100 grams serving of chicken breast provides you with approximately 32 grams of protein and 3-4 grams of fat. Do not use chicken skin while preparing chicken dishes, as it contains high amounts of fat. Fish is an excellent source of protein as well as essential fatty acids.
Salmon is one of the most widely eaten fish for bodybuilding as 100 grams of salmon contains around 20 grams of protein and 12 grams of unsaturated fats. Chicken and fish contain almost all the amino acids required for muscle building, and are generally consumed with rice to compensate for the amino acids that are missing.
Avoid Red Meat
Red meat such as beef and mutton are considered excellent sources of complete protein; however, they also contain high amounts of saturated fats as well as bad cholesterol. Consuming high amounts of red meat will eventually lead to high cholesterol levels as well as increase the risk of suffering from a stroke.
Include Beans And Legumes
Beans and legumes are considered excellent food choices for vegan bodybuilders. They are power-packed with protein; contain a minimal amount of fat, high amounts of fibre as well as complex carbohydrates.
However, the protein present in beans is not complete i.e. it does not contain all the amino acids that are required for building muscle. Its biological value is around 55 per cent, which means that it contains only 55 per cent of the amino acids required for building muscle mass.
However, beans can be combined with other foods such as rice to compensate for the missing amino acids, thereby making it a complete protein meal. All beans contain around 12-14 grams of protein per cup.
Avoid Fruit Juices
Bodybuilders should avoid consuming fruit juices, but aim to consume the whole fruit. This is due to the fact that most of the fibre is depleted on juicing the fruit. Fruit juices also contain high amounts of refined sugar, which causes insulin spikes that lead to unnecessary weight gain.
You should also avoid drinking sports drinks as they contain high amounts of sugar. Instead, you should drink a protein shake as it does not contain much sugar and provides you with protein required for muscle building.
Include Fruits And Vegetables
Fruits and vegetables should be a part of every bodybuilder’s diet, due to the fact that they contain high amounts of fibre, vitamins and mineral. Vitamin A is a fat-soluble vitamin that plays a major role in the synthesis of protein; whereas, vitamin C helps in the manufacturing of collagen, which reduces the risk of injuries when lifting weights.
Vitamin C also plays a crucial role in transporting oxygen to all the parts of the body, including muscle tissue, which is extremely important for muscle growth. Fruits and vegetables that contain high amounts of these vitamins include apples, oranges, bananas, kale, spinach, kiwifruit and carrots.