and Apollo, were often portrayed as quite muscular.
This influenced ancient Greek society to emulate the
concept of a perfect physique. The same desire for
physical perfection is found in ancient Rome and
Egypt. The modern era of bodybuilding began in the
late 1800s in England; German strongman Eugen
Sandow is credited with being the first professional
bodybuilder of the modern era. He was a featured
attraction at the 1893 World Columbian Exposition
in Chicago for his feats of strength. He opened a chain
of 20 weight training studios in England and published
a magazine that included tips on diet. Sandow’s own
diet was high in calories, protein, carbohydrates, and
fats.
Description
A bodybuilding diet generally contains 2,500–
5,500 calories per day for men and 1,500–3,000 calo-
ries daily for women, depending on the types and
levels of exercise. The diet’s ratio of protein, carbohy-
drates, and fat can differ. Some programs recommend
40% carbohydrates, 40% protein, and 20% fats.
Others suggest a ratio of 40% protein, 30% carbohy-
drates, and 30% fat. There are many variations of this
diet where the calorie intake and ratios are different.
Most bodybuilding diets include nutritional supple-
ments as well as protein powders. The focus of body-
building has shifted away from an emphasis on health
toward an emphasis on appearance at all costs. To
achieve a bigger, better body, many bodybuilders have
placed a huge emphasis on nutritional and other types
of supplements, including the illegal use of steroids.
All diets require an exercise routine of three to
seven days a week, usually with weightlifting and car-
diovascular exercises. The body burns up to 50 calo-
ries per day for every pound of muscle. So adding 10
pounds of muscle can burn up to 500 extra calories
each day. The exact diet and exercise routine can vary
greatly and can be confusing, especially to people new
to bodybuilding. When it comes to either diet or exer-
cise, no two people follow the same routine.
Basic nutrition of bodybuilding
The three main components of a bodybuilding
diet are the threemacronutrients: carbohydrates, pro-
tein, and fat.
CARBOHYDRATES.Carbohydrates are the main
source of energy for the body. They are especially
important in aerobic exercise and high-volume weight
training, including aiding in muscle recovery. Eating
carbohydrates causes the pancreas to release the hor-
mone insulin, which helps regulate blood glucose
(sugar) levels. Insulin takes carbohydrates and stores
them as fat, in muscle, or in the liver as glycogen.
Insulin also takes amino acids from protein and stores
them in muscle cells that aid in recovery and repair
following strength-building exercise. All carbohy-
drates are broken down into glucose by the body and
released into the blood; the speed at which this process
occurs varies depending on the type of carbohydrateKEY TERMS
Amino acids—A group of organic acids that are
constituents of protein.
Carbohydrates—An organic compound that is an
important source of food and energy.
Cardiovascular—Pertaining to the heart and blood
vessels.
Cholesterol—A solid compound found in blood
and a number of foods, including eggs and fats.
Epidemiologist—A scientist or medical specialist
who studies the origins and spread of diseases in
populations.
Glycemic index (GI)—A method of ranking of car-
bohydrates by the way they affect blood glucose
levels.
Glycemic load (GL)—A more practical ranking of
how an amount of a particular food will affect
blood glucose levels. The glycemic index (GI) is
part of the equation for determining ranking.
Glycogen—A compound stored in the liver and
muscles that is easily converted to glucose as an
energy source.
Insulin—A hormone that regulates the level of glu-
cose (sugar) in the blood.
Monounsaturated fat—A type of fat found in vege-
table oils such as olive, peanut, and canola.
Pancreas—A digestive gland of the endocrine sys-
tem that regulates several hormones, including
insulin.
Polyunsaturated fat—A type of fat found in some
vegetable oils, such as sunflower, safflower, and
corn.
Saturated fat—A type of fat generally found in meat
products with visible fat and dairy products.
Trans fat—A type of fat generally found in butter,
whole milk products, fried foods, shortening, and
coconut, palm, and other tropical oils.Bodybuilding diet