Diet Information
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Healthy Diet For Bodybuilders/AthletesGuide to Bodybuilding DietThe basic dietary and nutritional needs for an athlete or bodybuilder are very similar to the diet requirements of non-athletes. Specific sports may require special diet plans to optimize physical power or endurance, and some sports nutritionists may recommend certain dietary or nutritional supplements for extra performance. But as a rough guide, athletes and bodybuilders should adhere to the basic Dietary Guidelines (2005) as issued by the USDA. Nutrient-Dense Food Vital For Bodybuilding and AthletesThe key to optimum nutrition for bodybuilders, is to eat quality foods. This means following a nutrient-dense eating plan and avoiding "empty-calorie" foods. In this case, "empty-calorie" food means food which is high in calories but low in vitamins and minerals. In addition, if you are interested in building muscle mass, you should eat only high quality protein from lower-fat animal sources, regular amounts of essential fatty acids, as well as nutritious whole grain carbohydrates. Refined or heavily processed fats or carbs do not help bodybuilding or athletic performance. Muscle Size Depends on Training Not DietProvided your diet contains sufficient calories, the amount of muscle tissue you have, as well as the size and strength of your muscles, is dependent on your training regimen, not your diet food. Eating huge amounts of dietary protein, or popping Andro or any other bodybuilding supplements won't increase muscle mass - only strength training or resistance exercise workouts can increase muscle size. The point of a healthy bodybuilding diet is to give your body the fuel and nutrition to be able to exercise at an optimum pace, while maintaining energy reserves and immunity in case of physical stress or sports injuries. Bodybuilding Diet PlanHere is a basic diet plan, calorie-controlled at about 2400 calories, with details of food servings and portion size. As a very rough guide, to estimate your approximate calorie needs, multiply your weight (in pounds) by 15. Thus, this diet plan suits a 160-pound bodybuilder or athlete. 2400 Calorie Diet For Athletes & Bodybuilders
Source: Adapted from USDA Food Guide (Dietary Guidelines 2005) |