Bodybuilders are well admired for their best formed bodies that abound muscles shaping every contours of their physique. Bodybuilders work hard to achieve such shape. It does not happen over night but rather takes a lot of discipline to achieve and maintain such a physique. They actually use three main strategies to maximize muscle hypertrophy namely strength training through weights or elastic/hydraulic resistance, and adequate rest, including sleep and recuperation between workouts. A specialized nutrition, incorporating extra protein and supplements where necessary is also a key to having the figure they maintain. Let us take a closer look unto bodybuilding diet since eating is one activity where most people find so hard to employ discipline.
Bodybuilders are required with a specialized bodybuilding diet to attain high level of muscle growth and repair. Generally, bodybuilders should consume more calories than an average person having the same weight. This is to provide the protein and energy requirements needed to support their training and promote maximum increase muscle mass. In order to have more muscles and fewer fats, sub-maintenance level of food energy is combined with cardiovascular exercise . Although bodybuilders are to follow diet recommendations, the exact amount as well the ratio of carbohydrates, proteins, and fats vary depending on their goals.
Specific attention to bodybuilding diet focuses on carbohydrate intake. Carbohydrates give the body energy to deal with the stress of training and recovery. It also promotes release of insulin, a hormone which plays a vital role in muscle growth. Insulin enables glucose to enter and be consumed by the cells. Insulin also promotes protein synthesis inside the cells by carrying amino acids into it. Insulin has steroid-like effects in terms of muscle gains. To draw a clear pathway to the role of carbohydrates to increase muscle mass, understand this simple cascade. Carbohydrates promote release of insulin. Insulin is the key for cells to use up energy from glucose and enhance cell protein synthesis that leads to muscle growth.
Bodybuilding diet comprises 25-30% of protein per total calorie intake to achieve their goal of maintaining and improving their body composition. It is known that protein needs to be incorporated in the meal frequently throughout the day, especially during and after a workout, and before sleep. High protein sources are chicken, turkey, beef, pork, fish, eggs and dairy and some nuts, seeds, beans and lentils.
Bodybuilding diet requires total meals in a day to be given into 5 to 7 divided meals of roughly equal nutritional content eaten in regular intervals. This method is said to limit overindulging as well as increasing basal metabolic rate.
