No matter how hard you train in the gym there are certain bodybuilding diet basics that you need to adhere to. First of all let's take a look at our food requirements. Food is consumed to provide energy to support life and provide us with vital nutrients. To maintain body weight there is a base level of calories that we need to consume and this can be simply calculated by multiplying your bodyweight in pounds by 15. When undertaking a bodybuilding routine the bodies metabolic rate is increased and there is a need to increase the amount of calories consumed to feed the muscles.

 

   The most important nutrient in your bodybuilding diet is protein. Protein is the building block muscle consisting of a full range of essential and non-essential amino acids. Amino acids are the muscle repair agents, which are vitally important after your workouts. When undertaking weight training it is important to increase your protein intake to make muscle. Scientific research suggests that your protein intake should be in the region of 1 gram for every 1 lb of bodyweight, when consumed at these levels you will ensure adequate supply of amino acids to support muscle repair.

 

 The next most important nutrient in your bodybuilding diet is carbohydrate, which should form up to 50 to 55% of your muscle diet. There are two main forms of carbohydrates simple and complex basically bad and good. Forget and avoid simple carbohydrates they are worthless and are in abundance in sweets, cakes, sugar coated cereals and biscuits. Always opt for complex slow release carbohydrates as found in brown rice, brown pasta, wholemeal bread, fruit and vegetables like broccoli.

 

  The third most important supplement in your bodybuilding diet is fat. There is a old myth that you should eradicate fat from your diet. Well let me tell you fat is an essential part of the bodybuilding diet but there are good sources of fats and bad fats. Through scientific research it as been found that good fats from sources like almonds, mackerel, salmon and virgin olive oil actually increase testosterone production which is essential for building quality muscle. Fat should form. Bear in mind that in ratio terms you should be looking at no more than 15% fat in your bodybuilding diet.

 

In conclusion your bodybuilding diet should include high amounts of good quality whey protein, complex carbohydrates and good sources of fat.

 

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