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The bodybuilder's diet, or the art of nutrition for physical fitness athletes
Table of Contents
1. General outline of a bodybuilder's diet
The diet of a bodybuilder, similar to that of any other athlete, should be based on the most natural, unprocessed foods possible. They provide a range of micro- and macronutrients necessary for proper regeneration and proper functioning of the whole body. There are many different types of diets, from high-fat diets with very strict restrictions to high-carbohydrate diets with a reduced amount of fat. However, it should be remembered that any long-term dietary extreme can lead to numerous metabolic diseases or deficiencies in nutrients and minerals, which can ultimately negatively affect the whole body. Bodybuilding, similar to other professional sports, requires a lot of effort from the body, so it is important to provide it with suitable conditions for proper function and regeneration. To provide all necessary micro- and macronutrients, it is enough to choose from each of the following food groups: - meat and eggs; - cereal products and nuts; - vegetables and fruits; - dairy products; - legumes.2. Diet during muscle mass/strength fortification
Strengthening muscle mass and power requires an adequate supply of calories. To build the maximum amount of muscle, it is enough to add 300 to 500 calories to the daily calorie intake. Muscle building is a time-consuming and arduous process, so attempts to speed it up (e.g. a sudden increase in caloric intake of 1000 calories compared to the initial intake) can lead to a significant weight gain. We can gain a little more muscle, but later we will have to spend more time losing excess kilograms, which can lead to muscle tissue degradation. As a result, we may gain less muscle than we would like and also experience negative health and metabolic effects. Slow development of muscle mass allows maintaining an acceptable level of fat tissue throughout the year. Does it make sense to have a clear muscle outline for a few months a year if we can have visible muscles all year round? Remember that the more fat tissue there is, the greater the percentage of gained kilograms is made up of fat tissue compared to muscles. Bodybuilding, which aims to shape a symmetrical and proportionate figure, is a sport for patient and persistent people.3. How much protein should an athlete ingest during their muscle mass/strength building phase?
Through the trial-and-error method and observing their own body, each athlete should select an individual protein dosage. It is assumed that gym-goers should consume between 1.4 and 1.7 grams of protein per kilogram of body weight, depending on the frequency and intensity of their workouts. The maximum dosage is 2 grams per kilogram of body weight, but consuming more protein will not contribute to a faster increase in body weight, as the excess will be excreted in the urine. These values are general and protein requirements may vary for each athlete, due to a variety of factors such as age, gender, and type of training. Additionally, plant-based proteins should be included in the caloric intake, which can aid in providing a full range of amino acids.4. When increasing muscle mass?
Fat intake is highly individual and depends on both a person's genetic predisposition and metabolic health. The optimal range for fat intake is approximately 1-1.5 g of fat per kilogram of body weight. This allows the body to provide the concentrated energy necessary for building muscle mass (remember that 1 g provides up to 9 kcal, while e.g. 1 g of carbohydrates provides only about 4 kcal). Additionally, fats in the diet carry vitamins, build cell membranes in the body, ensure proper functioning of the circulatory system, and support the function of the nervous system. Athletes who care about their health use such fat sources as walnuts, hazelnuts, pumpkin seeds, cold-pressed unrefined oils such as flaxseed oil, rapeseed oil, and olive oil. Saturated fats, found in e.g. eggs, butter, and fatty meats, should also be included in the diet of people who want to increase their muscle mass, as the cholesterol contained in them supports the production of sex hormones. Fatty sea fish such as salmon should be consumed at least 2-3 times a week.5. How many carbohydrates should an athlete consume during the muscle mass building phase?
The remaining calorie requirement should consist of carbohydrates. They are a source of energy for the muscle-building process and cause the production of insulin, which aids in the rebuilding of damaged muscle fibers. The need for carbohydrates varies from person to person, but generally, their consumption during the muscle-building phase increases to around 57 g/kg of body weight (at moderate-intensity training) and 710 g/ kg of body mass (at high-intensity training). Let's not forget that high-quality sources of carbohydrates not only provide energy but also nourish the body due to their high content of vitamins and minerals, starting with B-group vitamins essential for the proper functioning of the nervous system, up to zinc, which promotes the correct production of sex hormones. Athletes most often prefer whole-grain products such as buckwheat, millet, brown rice, basmati rice, or whole-grain pasta, which provide a feeling of fullness and additionally support digestion.6. Diet amidst diminishing fat tissue
In order to initiate the process of gaining energy from fat tissue, a diet with a negative caloric balance is necessary. Caloric deficit can be achieved through additional physical activity and a slight reduction in fat or carbohydrate intake. Most strength athletes maintain protein at a high level during fat reduction to minimize muscle mass loss. Subsequently, depending on individual physiological characteristics, fat or carbohydrate intake or both macronutrients are reduced simultaneously. However, the majority of individuals respond best to a reduction in fat and a high carbohydrate intake. It is important to note, however, that completely eliminating fat from the diet can have negative health consequences. A high carbohydrate level positively affects the functioning of thyroid hormones and increases muscle mass. However, a high carbohydrate intake also leads to an elevated insulin level in the blood, which can make it more difficult to gain energy from stored fat tissue. In any case, it is important to gradually introduce a caloric deficit, which can be achieved through increased physical activity and reduction of carbohydrate and fat intake. If you are unsure which method is best for you, it is best to maintain moderation and gradually increase physical activity and reduce carbohydrates and fats.7. Diet immediately prior to start of competitions (BPS)
Some people use special diuretics to show off their fatty muscles, but this is not a safe method, and it can also cause water to penetrate from the subcutaneous tissues to the muscles. The silhouette then looks hard, the muscle shows up with visible stripes and the skin covers the veins.
