Bodybuilding involves the modification of the body. This involves intensive muscle hypertrophy. The bodybuilders often involve in bodybuilding competition where they display their body to a panel of judges who then assess their physique. The bodybuilder reveals the muscles though a combination of fat loss, and tanning with oils to make the muscles prominent for purpose of the display. One of the ways of bodybuilding is to undergo weight training. This is also called as microtrauma. The weight training leads to micro-tears in the muscle the repair of which results in muscle growth. Initially there is soreness, but with regular workouts the soreness decreases if not disappears. Bodybuilders need more protein and energy to support their training and to increase the muscle mass. They need more calories. This is for repair and growth of muscles. The nutrition is provided by specialized diets. This food energy is supplied by a diet of carbohydrates, protein and fats depending upon the needs of the bodybuilder.
Carbohydrates play a vital role by providing the energy for carrying out the painstaking exercises and for its later recovery. The slow digesting carbohydrates are preferred by the bodybuilder as they steadily and slowly release the energy. The low-glycemic polysaccharides are suited for this as the high-glycemic sugars as well as starches actually waste the energy that could have been used for muscle growth, and instead stores the food energy as fat. Quick digesting sugars should be taken by bodybuilders after each workout so that muscle protein synthesis is stimulated and glycogen stores in the muscle are restocked.
Protein is the most important component in the diet of the bodybuilders. This is to be consumed during and after the workout, and throughout the day. The extent of protein intake is said to be 1 gram to 2 or more. Proteins are high in chicken, beef, pork, fish, eggs, dairy foods, some nuts, seeds, beans and lentils. A common protein supplement is protein milkshake consisting of protein powder and milk. Whey protein is popularly used in protein supplements. This is often preferred by bodybuilders as they are easily absorbed and have a high Biological Value. Soy, another source of protein, is often avoided because of its estrogenic properties though this is weak. There are meal replacement drinks such as Ny-Tro Pro-40, BSN Cell Mass, BSN No-Xplode, Purple Wraath and BSN Syntha-6.
Bodybuilders consume food at closer intervals of 2 or 3 hours with 5 to 7 meals per day. This increases the basal metabolic rate and also limits overindulgence in food.
If you want to be a bodybuilder, then brace yourself to get enough protein for your body. So, eat the protein-giving foods and take protein supplements as well.