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When it comes to diets for bodybuilders there are so many different options out there, it can be quite confusing to keep track of which ones are the best for you. One of the biggest levels to contend with is dietary intake as the saying goes: what you consume, you get out. That is, what you eat can either help you develop muscle or hinder it. In other words, depending on the diet that you follow, you either need to eat more or less to see the desired results.
There are several different types of bodybuilding diets that bodybuilders can follow, and each one works in a slightly different way.1 For example, one diet might require you to ingest more protein than others would, while others might recommend that you eat a lot less protein. Another type of diet calls for a much lower intake of carbohydrates than another bodybuilding diet. However, these diets for bodybuilders work in different ways, and it’s important that you understand them before you go ahead and start following them.
Studies show that bodybuilders on a high-protein diet have increased muscle mass and strength, and decreased levels of fat. Does your current food intake include enough protein for your needs? If not, try adding more high-quality meat sources to your diet or take supplements such as whey powder to help increase your intake!
What is a High Protein Diet?
A high protein diet is a high protein diet, where more than 20% of the daily caloric intake comes from protein, with the remainder coming from carbohydrates.2 Generally speaking, most high-protein diets are low in carbohydrates and high in saturated fats. The most popular type of high protein diet is the vegetarian high protein diet. Many people believe that a high protein diet should be avoided by diabetics as it can cause the body to become dependent on protein for its glucose needs. However, research has shown that people who are on a vegetarian high protein diet don’t have a lower incidence of diabetes than those who eat meat.3
A high protein diet can provide many health benefits. It may help to control weight gain due to a change in food intake and can help to control cholesterol levels.4 When calories are added, the body burns off some of them to make up for the shortfall from the carbohydrates and fats, leaving the higher-calorie sources of energy available for use by the muscles. The body also requires proteins, which are made up of amino acids, to repair tissue and build new cells.
Benefits of High Protein Diets
There are numerous benefits of high protein diets. If you want to lose weight, one of these benefits of high protein diets should be motivating you to stick to your weight loss plan. This benefit is that high protein diets help you reduce your fat and cholesterol levels and increase your muscle mass. Another one of these benefits of high protein diets should be motivating you to stick with your weight loss plan. That benefit is that eating high protein foods helps keep your metabolism up which means it will keep you burning fat all day long and not rely on the carbohydrates found in junk food for energy.
One of the final benefits of high protein diets should be motivation enough to keep you on a liquid diet. One of the benefits of high-protein diets is they reduce your risk of developing metabolic syndrome, which includes high blood pressure, diabetes, heart disease, and stroke. When you regularly eat high-protein meals, your system will burn fat for fuel rather than relying on the carbohydrates found in carbohydrate-filled food.
As you probably already know, many people have to severely limit their caloric intake in order to stay healthy. While high protein diets help people lose weight, they also limit the number of calories that you consume overall. However, there are many people who consume too many calories and would benefit from changing their diet to lower protein levels.5 In fact, many people get sick and unhealthy because they consume too many calories. This is why nutrition experts advocate including lean meats and lean proteins in your diet, even if you’re a vegetarian.
Some foods are naturally high in calories, while others are not. Lean meats such as chicken, turkey, and fish contain good sources of protein but don’t have a lot of calories. This is one reason many people choose to eat high protein diet benefits of low-carb diets. These foods provide good sources of protein without having to increase the number of calories they consume. Some foods that are naturally low in calories include beans, peas, nuts, eggs, cheese, cottage cheese, skim milk, yogurt, and vegetables.6
Many different kinds of foods can provide the benefits of high amounts of protein for building muscle mass. Many people like to experiment with different kinds of meals to see which ones provide the most benefits.
High Protein Diets For Bodybuilders
Proteins can come from animal or plant sources, so it’s important to know what type you should be eating. Animal-based proteins like meat, fish, eggs, and chicken have one big advantage: they contain all nine essential amino acids (the building blocks of protein). Plant-based proteins like beans, lentils, vegetables, and whole grains don’t offer all nine essential amino acids but do provide other beneficial nutrients such as fiber.7
Many of the best sources of protein that should be consumed by bodybuilding athletes include eggs, fish, chicken, turkey, lean cuts of pork, and cheese.8 Some foods such as tofu and tempeh are also good options because they contain less fat and cholesterol than other forms of meats and are rich in protein. Some of the best protein sources can be found in almost any kind of meat; this means that if you’re going to be eating ground beef and eggs on a daily basis, you can be sure to get all of the necessary amino acids you need for your bodybuilding routine.
Bodybuilders need a lot of protein in their diets to help them build muscle quickly. Protein is one of the building blocks for muscles, and they can’t be built without it. If you’re trying to gain weight or lean out your body, then high-protein foods should be included in your diet plan.
What Are the Best High Protein Foods For Bodybuilders?
The best high-protein foods for bodybuilders are ones that will provide the necessary nutrients for building muscle. It is best to avoid simple carbohydrates because they break down into sugar very quickly, especially in cases of protein shakes. Instead, consider getting these foods from plant sources like beans and nuts. Some good choices are tofu, which is rich in protein and low in carbohydrates; beans such as black beans; and nuts, including almonds and peanuts. Nuts are an excellent source of protein and are also high in healthy fats.
One of the best high-protein foods for bodybuilders to eat is whey protein. Whey protein provides many health benefits. For one, it contains BCAAs or branched-chain amino acids which are known to help increase muscle mass.9 Another is the fact that whey protein is also a source of good fats that are needed by the body. If you have a hard time digesting meats, you can always take a protein shake with whey instead.10
The important thing is that you know your limit. Don’t ever go above and beyond what you’re capable of because doing so will ultimately put you on the wrong side of the fitness fence.
Diet Doctor / July 12, 2021
Bodybuilding Warehouse / October 4, 2015
Iranvajahan.net / April 21, 2018
1 “Meal Plan For Every Guy From Bodybuilding to Beginner.” https://www.bodybuilding.com/content/meal-plan-for-every-guy.html Accessed 20 Jul. 2021.
2 “High-Protein Diet: Benefits & Risks – WebMD.” https://www.webmd.com/diet/ss/slideshow-high-protein-diet Accessed 20 Jul. 2021.
3 “High-Protein Diet for Weight Loss, Foods With Protein – WebMD.” 16 Nov. 2020, https://www.webmd.com/diet/guide/high-protein-diet-weight-loss Accessed 20 Jul. 2021.
4 “A High-Protein Diet Plan to Lose Weight and Improve Health.” 23 May. 2017, https://www.healthline.com/nutrition/high-protein-diet-plan Accessed 20 Jul. 2021.
5 “High-protein diets: Are they safe? – Mayo Clinic.” https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/high-protein-diets/faq-20058207 Accessed 20 Jul. 2021.
6 “High-Protein Diet to Help Lose Belly Fat | EatingWell.” 15 Dec. 2020, https://www.eatingwell.com/article/2053490/high-protein-flat-belly-diet-meal-plan/ Accessed 20 Jul. 2021.
7 “10 Best Sources of Plant-Based Protein by Whitney E. RD | House ….” https://www.house-foods.com/eat-happy/10-best-sources-of-plant-based-protein-by-whitney-e.-rd Accessed 20 Jul. 2021.
8 “Choosing Healthy Protein – HelpGuide.org.” https://www.helpguide.org/articles/healthy-eating/choosing-healthy-protein.htm Accessed 20 Jul. 2021.
9 “What Are BCAAs And How Do They Work? | GNC.” https://www.gnc.com/fitness/what-are-bcaas.html Accessed 20 Jul. 2021.
10 “Whey protein – Mayo Clinic.” https://www.mayoclinic.org/drugs-supplements-whey-protein/art-20363344 Accessed 20 Jul. 2021.