supply of glycogen (a compound easily converted to
glucose for energy) is depleted. Many bodybuilding
nutritionists recommend that the post-workout meal
contain twice the calories, protein, and carbohydrates
as the other meals of the day. The pre-workout meal
contains foods high in carbohydrates since they
improve exercise performance and enhance muscle
recovery.
FunctionThe purpose of the bodybuilding diet is to gain
muscle mass and lose fat. It is not a weight loss diet
and most people will likely gain weight. Nutrition
provides the body, especially muscles, with the raw
materials needed for energy, recuperation, growth,
and strength.
BenefitsThe benefits of the bodybuilding diet are health
and appearance. The bodybuilding diet promotes
increased muscle mass, which increases metabolism.
PrecautionsWhen monitored by a health professional, the
bodybuilding diet can be healthy method for increas-
ing strength and body mass. Caution should be used in
regard to nutritional supplements, especially protein
powders. Excess protein intake is known to cause
serious health problems such as kidney damage and
dehydration. Bodybuilders should discuss any supple-
ments with their doctor, and steroids, such as human
growth hormone and testosterone, should only be
used for medical reasons and with a doctor’s prescrip-
tion. Since exercise is a main component of the diet,
people with arthritis or back, knee, or other joint
problems should discuss the fitness regimen with
their physicians before starting exercise. Making
major changes to a person’s diet should be done in
small incremental steps so the body can adapt to the
changes. A sudden reduction or increase in calories
can cause the body to store or hoard fat.
RisksThe rigorous and regular exercise component of
this diet is a risk to people with heart disease or certain
other health problems. Individuals with these condi-
tions should consult their physician before starting the
diet. A bodybuilding diet is not recommended for
women who are pregnant or nursing.
Research and general acceptanceThe bodybuilding diet is generally accepted by the
medical and bodybuilding communities as being safe
and effective in helping increase muscle mass and
decrease fat. There is no general acceptance on the
exact ratio of protein, carbohydrates, and fats.
Protein is considered the basic nutrient in repair-
ing muscle that is broken down during weightlifting
and for muscle maintenance and growth. The recom-
mended dietary allowance (RDA) per day for protein
is 0.8 g/kg. However, research shows that a greater
amount of protein is needed for weightlifters. Depend-
ing on a person’s level of activity, the amount of
protein needed for a bodybuilder is greater than the
RDA, but not more than 1.5-2 g/kg. Research indi-
cates that muscles double the rate of protein synthesis
following exercise and remains elevated for at least 24
hours.
The amount of carbohydrates in a bodybuilder’s
diet can range from 40–60 percent, but such levels are
not necessarily effective. An inadequate consumption
of carbohydrates can have a negative effect of exercise
performance and duration. Other studies have shown
that the dominant factor in weight loss is a reduction
of calorie intake. There has been a great deal of
research on bodybuilding nutrition from the 1980s
forward.Resources
BOOKS
Campbell, Adam, and Jeff Volek.The Men’s Health TNT
Diet: The Explosive New Plan to Blast Fat, Build
Muscle, and Get Healthy in 12 Weeks. Emmaus, PA:
Rodale Books, 2007.QUESTIONS TO ASK YOUR
DOCTOR What health factors should I be concerned about
if I were to increase my exercise regimen and
begin a bodybuilding diet?
Which dietary supplements should I consider if I
adopt the bodybuilding diet?
What are the health risks involved with this diet?
What other diets should I consider following to
accomplish my bodybuilding goals?
Have you treated other patients who are on a
bodybuilding diet? If so, what has their response
to the diet been?Bodybuilding diet