The Dos and Don'ts of a Bodybuilding Diet
Fats
'''Do... Limit Your Fats'''
Bodybuilders are notorious for having
low body fat, favoring lean muscle instead. You will want to make sure that you limit your intake of trans and saturated fats.
'''Don't... Banish All Fats'''
Not all fats are bad for you, especially when eaten in moderation: monounsaturated and polyunsaturated fats include essential fatty acids and provide a number of health benefits.
Protein
'''Do... Eat Plenty of Protein'''
Protein is one of the most important components of a bodybuilding diet; after all, muscle is made up of protein and water! Bodybuilders will need to take in more protein than the average person. It is recommended that a person looking to bulk up consume 1 to 1.5 grams of protein per pound of body weight a day.
'''Don't... Overdo It'''
Like most things, too much protein can cause serious harm to your body.
Eating
'''Do... Eat More'''
Because you'll be bulking up and exercising quite a bit, you'll need to make sure that your body can handle it. That means consuming more calories than the normal person.
'''Don't... Eat Everything in Sight '''
The key to eating more and gaining muscle, as opposed to just getting fat, is to make sure you eat reasonably. The body is resilient and treating yourself to a slice of cake on your birthday isn't going to ruin months of eating right. However, excess sugars and bad foods will stall your hopes of getting a rock-hard body.
Carbohydrates
'''Do... Eat Your Carbs'''
We've all heard about programs like the Atkins Diet and The Zone that tell you to cut carbs to see rapid weight loss results. Well, that doesn't work.
Your body needs carbs. End of story. They are used by the body for fuel and proper organ function, and they provide essential nutrients, including
fiber,
minerals, and
vitamins. The key is to eat the right amounts: it's often recommended to eat approximately 2.5 grams per pound of body weight.
'''Don't... Eat Refined Carbs'''
While some carbohydrates are beneficial for your body, on the other end of the spectrum are the refined ones. You'll want to make sure you limit your intake of simple carbs.
Vitamins, Minerals, and Supplements
'''Do... Make Sure You're Getting All Your Vitamins and Minerals'''
They don't call them essential
vitamins and
minerals for nothing!
'''Don't... Rely on Supplements'''
The best place to get vitamins and minerals is from food, not supplements.
'''Where to Find Them: '''
Here are a list of popular vitamins, minerals and
multivitamins that you can find.
Related Guides
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Fitness
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Exercise and Fitness
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Getting In Shape
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Healthy Lifestyle
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Sports Nutrition
