Table of Contents
Bodybuilding is a sport that requires you to have strength and stamina which is not possible in the case of an average person. These sports require extreme dedication and mental focus which can be done only when bodybuilding and diets for bodybuilding are followed closely.1 The work and diets for bodybuilding should be chosen with care so that the results are not only natural and seen in a positive way but also long-lasting. You may want to gain muscle and lose fat at the same time, in this case, you should opt for a diet that works as muscle-building food and a weight loss diet.
A diet that contains high protein content will help the bodybuilder to put on mass and burn fat more efficiently. These diets should be followed with caution to prevent health problems. To achieve maximum results you will have to work hard and stick to a diet and fitness regime which helps you lose fat and builds muscles at the same time. Bodybuilding diets that consist of protein-rich foods such as eggs, meat, fish, pulses, vegetables, and fruits will give perfect results for a bodybuilder.2
Diets for bodybuilding consist of a mix of proteins, fats, and carbohydrates which should be mixed accordingly so that the bodybuilder does not face any problem with his or her diet plan. Bodybuilding diets should also contain sufficient amounts of vitamins and minerals for the overall fitness and nutrition needs of the bodybuilder. Bodybuilding diets work by burning fat and building muscles, there are many bodybuilding books available that can guide the bodybuilder with easy-to-understand guidelines.3 You can also find various bodybuilding supplements available in the market which help you to achieve your fitness goals.4
What’s the best bodybuilding diet available today? There are literally hundreds of different bodybuilding diet plans for bodybuilders, but what if you want to lose weight AND gain muscle? If you’re looking for the best diet plan for bodybuilding, then you’ve come to the right place.5
Using Low Carb Diets For Bodybuilding
Bodybuilding or weightlifting is one of the most strenuous sports out there, and people who perform this sport are always on the lookout for ways to improve their level of performance and gain more mass and muscles, not to mention a better physique. As such, low-carb diets for bodybuilding seem to be in high demand among the bodybuilding community. This resulted in a lot of misconceptions and of course, many useless diets that catch the attention of the average trainee. But what stays unchanged is the body’s response to specific kinds of circumstances.6
What bodybuilding athletes do is use a combination of both proteins and fats in equal proportions, thereby providing the body with an adequate supply of fuel and the energy required for muscle mass building.
Of course, this doesn’t mean that you can eat as much of these two primary food groups as you want. What you need to do instead is follow a low-carb diet for bodybuilding which consists of eating a lot of protein and carbs, but only in small quantities. This way, your body will be able to absorb them quickly, which means that you won’t experience the ” Atkins effect” (wherein your body starts to use up sugars for energy), nor will you feel bloated because you’re consuming a lot of carbs.7 In fact, you’ll actually feel quite light and liberated after consuming these types of diets.
3 Bodybuilding Benefits of a Low Carb Diet For Bodybuilding
Many people are now becoming aware of the many benefits of a low-carb diet for bodybuilding. Before jumping on the low-carb train, you should take some time to consider whether or not this is the right diet choice for you. While low-carb diets for bodybuilding do offer many benefits, there are also some common diet pitfalls that you should keep in mind before getting started.
One of the main benefits of a low-carb diet for bodybuilding is the fact that it allows you to lose weight much faster than a standard low-carb diet would.8 Bodybuilding is a sport that requires the body to adapt quickly to changes in diet and exercise routine. As a result, you will want to make sure that you are eating enough protein and calories so that you are burning up calories as opposed to using them as energy.9
Another one of the bodybuilding benefits of low-carb diet plans is the increased stamina that is achieved as well. As your body is burning calories at a rapid pace, you will find that you have more energy and can exercise longer before your body begins to burn muscle tissue. For bodybuilding, the last thing that you want is to start out exhausted and your muscles need that extra boost to get going. With a low-carb diet plan, this is exactly what happens because you are giving your body what it needs in order to build more muscle tissue. This extra boost also helps to speed up your recovery from workouts as well.
Many people have also reported that they have more stamina while working out when they follow a low-carb diet for bodybuilding. This is most likely due to the fact that your body is using every bit of muscle tissue as it has been working hard to repair and grow muscles during your workouts. Because of this, your body begins to naturally fill up with lactic acid as it is rebuilding muscles. When you eat a low-carb diet for bodybuilding, this process is slowed down, giving you more time to work out before your body experiences an acid build-up and gives you a lactic acid overload which lessens your ability to train as well as decrease your results overall.
Another one of the bodybuilding benefits of low-carb diets is better body tone. There is a greater emphasis on building mass when you are following a low-carb diet for bodybuilding. The problem with many low-carb diet plans is that they force bodybuilders to eat large amounts of food in order to bulk up. When this occurs, many of them are left with a feeling of being fat and that is never a good thing when bodybuilding.10 By eating smaller meals more often throughout the day, you will be able to feel fuller longer and keep your body metabolism operating at a constant rate, leaving you with the energy to perform your daily activities for longer periods of time.
The third benefit of a low-carb diet for bodybuilding is more strength and endurance in your body. Since you have to burn so many calories to maintain your current body weight, when you cut the number of carbs in your diet, you will notice that you can now lift more weight than before because your body isn’t working so hard to maintain your current size. By keeping your body in peak performance condition, you will find that you can continue to work out hard without getting tired and you will continue to get results in terms of muscle mass.
High Protein Diet For Bodybuilding
To start with, let’s take a look at what protein actually is, and how it can be beneficial for bodybuilders and people trying to achieve bodybuilding fitness goals. Protein is a building block of all living things and is necessary for the growth and repair of all tissues in the body. In fact, without protein, all living tissue will become brittle and easily damaged.11
Bodybuilding nutrition is often centered around the idea of consuming a high protein diet for bodybuilding. This is because when bodybuilding nutrition is focused around a low-calorie, high carbohydrate diet, a number of critical body processes are almost hindered from functioning properly. The major problem with this approach is the calorie deficit caused by the body’s consumption of relatively low amounts of food compared to the high amount of calories consumed. Without an appropriate bodybuilding nutrition plan, bodybuilders can quickly find that their progress stalls, and the excess weight they’ve lost is simply regained when they eat even less at the start of the diet. High protein diets for bodybuilding may very well be necessary if you want to keep your bodybuilding nutrition plan on track, but they should only be used as a temporary strategy for bodybuilding nutrition, as they do not provide long-term nutrition solutions.
There are two very important components of a high protein diet for bodybuilding: protein itself, and the source of protein. When choosing a good bodybuilding nutrition plan, make sure to stay away from extremely low or high protein diets as these diets can cause serious negative consequences for your body.12 It is important to remember that your body requires a certain amount of protein each day in order for it to build and repair your muscles. The most important thing is to choose a high protein diet for bodybuilding that provides all the nutrients you require for a healthy lifestyle.
Benefits of a High Protein Diet for Bodybuilding
It is no secret that bodybuilding incorporates a high level of stress on the body, as bodybuilding requires you to perform many intense exercises with high intensity which require an extreme amount of energy expenditure from the body. Bodybuilding nutrition is important because this process of intense exercise and intense bodybuilding nutrition demands certain foods and supplements that are easier to digest than others. The importance of a high protein diet for bodybuilding can hardly be overstressed considering the fact that bodybuilding nutrition is one of the most important aspects of bodybuilding; more so if you are a bodybuilder and aiming to improve your physique.13 As such, we would now like to look at some benefits of a high protein diet for bodybuilding.
- First, it is worth noting that it is not, actually, stored in your body like carbohydrates or fat; instead, it is consumed and used as fuel. Hence, focusing solely on lean proteins as a source of fuel does not account for the full picture: protein has many functions in the body aside from helping to maintain muscle mass (i.e. maintaining and repairing connective tissue), and thus, it is important to eat many other types of carbohydrates and fats. This is because, aside from promoting lean muscle mass, it also helps to control weight gain; because the body uses up carbohydrates and fats very quickly when it needs energy (i.e. during weight training), this is why it is important to eat many lean proteins during and after bodybuilding.14
- Second, as part of the benefits of a high-protein diet for bodybuilding, it helps to control blood sugar levels. Insulin plays an important role in regulating glucose, and many bodybuilders (especially novice bodybuilders) find it difficult to control their blood sugar levels throughout the day. As a result, they generally feel lethargic, even when well-rested. Indeed, the consumption of a high-protein diet can be a good thing if one has been chronically insulin resistant; the excess sugars can be flushed out of the body with regular physical activity. But for the average person, who may not know when and how to adjust their blood sugar level, a high protein diet can help to overcome this problem by allowing the body to burn its existing reserves of glucose for energy.
- Third, in terms of losing weight, the benefits of a high protein diet for bodybuilding are directly related to reducing body fat. In most cases, muscle tissue burns more calories than fat tissue, leading to weight loss, especially in the legs, arms, and stomach. Because most people consume a lot of fats and calories (in the form of junk food and fatty foods), especially when exercising, they are at high risk for developing high cholesterol and high blood pressure. By eating more high protein foods, the body can effectively use its existing fat stores for energy, resulting in less fat accumulation and a slimmer, fitter body.
Bodybuilders should eat a large number of high-quality proteins, but in moderation, as high protein diets are typically associated with high carbohydrate intakes.15 To assist in cutting down on calories, bodybuilding athletes should increase their daily carbohydrate intake by approximately 10%. A well-balanced, high-quality diet consisting of vegetables, whole grains, and low-fat dairy products will satisfy the needs of bodybuilding athletes. If you are an active bodybuilder that is preparing to compete, consult a nutritionist or a trainer before beginning any diet plan.
Keto Diet For Bodybuilding
The first thing that people ask when they are looking into what is the keto diet for bodybuilding is what exactly is the Ketosis Diet. Well, the Ketosis Diet is basically the same as any other type of diet that you might be accustomed to in that it entails low levels of carbohydrates consumed throughout the day.16 However, instead of consuming those carbohydrate-rich foods, your body will burn fat for energy. So, how exactly is the Ketosis Diet supposed to help a person build muscle?
In terms of being able to burn fat for energy, the keto diet is supposed to assist a person in turning fat into glucose.17 To do this, the keto diet consists of eating large amounts of lean protein, very low amounts of carbohydrates, and very small amounts of glucose or “sugar.” In other words, to break down the fat into glucose, your body needs to release insulin (which is secreted from the pancreas) in order to “turn” the glucose into glycogen, which is stored glucose that the body can use for energy.18 So, since the main purpose of the Atkins Diet is to reduce the number of carbohydrates consumed, there is a great deal of reliance on the Atkins Diet as far as turning fat into glucose is concerned.
As far as the Ketosis Diet for Bodybuilding is supposed to do for you, it’s very effective in burning fat because it supplies the body with fuel (namely ketones), enabling the body to begin producing ketones in excess to meet the energy demands of the day.19
The Benefits Of The Keto Diet For Bodybuilding
One of the benefits of the keto diet for bodybuilding is the decrease in carbohydrate intake. Bodybuilders especially lose weight and build lean muscle tissue through increased consumption of fats, proteins, and carbs. Since carbohydrates are the main source of energy for the human body, a decreased intake of these carbohydrates translates to an increase in fat-burning efficiency, enabling the bodybuilder to use more fat for energy and fewer carbohydrates to simply provide the body with energy. It has been found that bodybuilding diets using ketosis as their metabolic outlet have enabled many athletes and bodybuilders to reach their fitness goals by fueling them through the use of fat instead of carbohydrates.
Bodybuilding ketosis diets are based on the principle that fats can be used as the source of energy for the human body when carbohydrates are scarce or present in sufficient amounts. A number of experts believe that it is the best method of dieting for those who are committed to achieving the ideal physique.20
Athletes and bodybuilders who are engaged in extreme sports may find the benefits of the keto diet for bodybuilding particularly useful. These diets enable them to have a diet rich in proteins and carbohydrates while at the same time fueling them with up to 40% fewer calories than what they normally consume. Although this diet should not be used by novice bodybuilders, professional athletes may take advantage of the diet if they need to reduce their daily caloric consumption.21
You will reduce the amount of fat that your body stores, however, you need to keep in mind that there are other dietary supplements that may interfere with the benefits of the keto diet for bodybuilding if you take them without consulting your personal physician first. Some products have been found to cause severe health problems, so you need to ask your doctor if you plan on using some of these products.
Another important consideration when adopting the benefits of the keto diet for bodybuilding is your nutrition. If you intend to pursue this diet as a long-term weight-loss strategy, you need to make sure that you get the right amount of protein and carbohydrates. Carbohydrates can come in the form of pasta, rice, cereals, and bread. Proteins can come from fish, meats and eggs. In order to get all the vitamins and minerals that you need, you should have a well-balanced diet that contains lots of vegetables and fruits.
Of course, when you want to enjoy the benefits of the keto diet for bodybuilding, it is also essential to ensure that you avoid eating fatty and oily foods. These types of foods can clog the arteries, which can lead to high blood pressure and other cardiovascular diseases. To keep your arteries clean, you should also make sure to get plenty of exercise on a regular basis. The benefits of the keto diet for bodybuilding mean that you don’t have to starve yourself to achieve weight loss. You can eat whatever you want when you want – just make sure that you’re taking in the right nutrients to maintain good health.
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