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Balanced Diet Tips for Body Building

A balanced diet for bodybuilders should include a large variety of healthy food. According to Body Building Muscles, "A balanced diet for body builders can be described as consuming enough nutrients to maintain healthy bodily functions." Bodybuilders need to eat plenty of nutrients, as they burn a lot of calories when they follow a muscle-building routine.

  1. Consume Protein

    • Protein is great for building muscles, so foods that are high in protein should be consumed regularly. Protein provides the body with amino acids, which are necessary to build and repair muscles. Lean meat, fish, and protein shakes can help bodybuilders get enough protein in their diet. These foods should be eaten at each meal while weight training. In addition, eat snacks that are high in protein, like nuts and protein bars.

    Consume Carbohydrates

    • Complex carbohydrates are good for bodybuilders because they help create muscle glycogen in the body. Complex carbohydrates also provide bodybuilders with energy and keep insulin levels low. Examples of complex carbohydrates include whole grain cereal, whole wheat breads, brown rice and sweet potatoes. These should be eaten after a workout---restoring blood sugar levels which can drop during a weightlifting session---and in small amounts throughout the day. In addition, complex carbohydrates provide bodybuilders with fiber, which is good for the bowels and keeps you feeling full for longer periods of time.

    Consume Fruits and Vegetables

    • Fruits and vegetables contain essential vitamins and nutrients. They are important for health and weight management. They should be part of a balanced diet for body builders. It is recommended that bodybuilders eat at least five servings of fruit and vegetables a day. Fruit juice should be avoided, since it does not contain fiber and can be high in sugar and calories.

    Limit Sugar and Alcohol

    • Sugar and alcohol should be limited in a body builder's diet. Sugar increases food cravings and can make individuals hungry more quickly. Sugary foods are often higher in calories, as well, which can be stored as fat. Alcohol has a high sugar content and is burned off in the body before fat. This can make it hard to tone fat deposits and build muscle.

    Consume Good Fats

    • Monounsaturated fats---olive oil, salmon, walnuts, almonds, olives, canola and vegetable oils---are a critical part of a bodybuilder's diet. Monounsaturated fats lower the risk of cardiovascular disease, and lower overall cholesterol levels. These types of fats help bodybuilders lose body fat, as well. Polyunsaturated fats---those found in salmon, fish oil and sunflower oil---are also important in a bodybuilder's balanced diet because these fats lower cholesterol. Saturated fats--- those in dairy and red meat---raise cholesterol and should be restricted. Bodybuilders can substitute dairy and meat with lower fat versions.

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