A specialized diet that includes all the essential nutrients is a
must for any person who is trying to gain weight. For everyone who is
interested in putting on weight, you should consume more calories than
an ordinary person with the same physique to support the energy
requirements a human body needs. What types of foods or diet program a
person has to follow is totally dependent on the goals you wish to
Carbohydrates are an important component of bodybuilding nutrition as
they supply enough energy to deal with the rigors of intense weight
training and muscle recovery in the regular diet of a bodybuilder.
Bodybuilders normally prefer low-glycemic polysaccharides and other
slowly digestible carbohydrate varieties that release energy slowly in a
stable fashion. A sharp insulin response of high-glycemic carbohydrates
may cause a situation where the body tends to store additional food
energy in the form of fat rather than as muscle.
A bodybuilder can avoid this situation by including the right choice
of low-glycemic carbohydrate foods in his regular diet. But they may
require some quick digestible carbohydrates in the form of dextrose or
maltodextrin after his tiresome workout to help the body to replenish
glycogen stores within the muscle.
In bodybuilding nutrition, protein also plays an important role in
helping a person to increase lean muscle mass. As part of a weight gain
diet, bodybuilders have to include twenty five to thirty percent of
protein per the total calorie intake to get best out of the physical
activity that he undertakes. It will help him to improve his body
composition in a better way.
What should be the ideal amount of protein to be included in the diet
of a bodybuilder is still a debatable topic. While some argue that 1
gram of protein per pound of body weight is ideal, others are
recommending 1.5 to 2 grams of protein in bodybuilding nutrition. A
bodybuilder always require regular intake of protein during and after
working out. It should also be taken before he goes to bed. It can be
any thing that includes chicken, beef, pork, nuts, fish, eggs or diary
When on a mass gaining program, you normally are required to split
your main meals in to 5-7 meals a day with almost equal quantity of
nutritional value at regular intervals. Such a lifestyle will help you
to increase your caloric intake while making it possible to eat a higher
quantity of food due to the increase in the basal metabolic of the body
when compared to the three meals a day diet program that others follow.
At first this sounds like a lot of food, and it is if you are not used to eating this amount of food, but you don’t have to jump straight into eating up to 7 meals per day. You can gradually increase your meals and caloric intake and you will find that your body will get used to eating more food. In addition, supplements such as weight gainers and meal replacements can be a good way to consume more calories if you are struggling with a weak appetite.