Body Building

Body builders have special dietary needs.  Because body builders partake in more strenuous activities they need more energy than is provided in a regular diet.  This energy is required to sustain physical activities as well as to build muscle.  A healthy and well-balanced diet is necessary to build muscles. 

Body builders should have an average daily caloric intake of between 3,000 and 5,000 calories.  In order to achieve this they will need to include at least three meals per day as well as three snacks.  Serious body builders and weight trainers should consult with a dietician who can help devise a special diet plan for the specific needs of the individual. 

The key to muscle growth is to eat a healthy diet that includes all the food groups in a balanced way. Since muscles need carbohydrates, protein and fat to perform properly the body builder should take care to ensure that they include foods high in these nutrients in their diets. 

• Eat Regular Meals - Regular meals are important in making sure that the body has a constant level of energy.  Try to eat three balanced meals per day and don't skip meals.
• Choose Healthy Snacks - Avoid junk food including snacks that are salty and sugary.  These contain empty calories and won't help you gain muscle.  Try eating vegetables and fruits that provide added nutrients.
• Eat High Energy Foods - Most athletes and body builders can increase their energy by eating foods from the vegetable and grains groups.  The grain group includes cereal, rice, bread and pasta.  Foods in these groups contain starch, which is a good source of energy.
• Keep Track of Your Diet - Try writing down your daily caloric intake to determine if you are getting enough calories.
• Eat Extra Meals - If you find your caloric intake is low add another balanced meal sometime throughout the day. This is a better option than eating more at each sitting and will help your body better use the calories.
• Choose Complex Carbs - Complex carbohydrates are the most important source of energy for athletes.  Complex carbs take longer to metabolize and therefore provide a steady fuel source for the body.  Complex carbohydrates include whole grains such as cereals as well as pasta and potatoes. 
• Drink Plenty Of Water - The body needs water to function properly.  Make sure that you drink enough water during exercise and that you start your program well hydrated.