Perhaps more than any other sport, bodybuilding requires much forethought, planning and strategy when it comes to diet. Eating in bodybuilding is not merely consuming food, it is taking in fuel and natural resources. Fuel that keeps the body working through difficult workouts and resources that go to building muscle mass.
Diet
Most bodybuilders follow a diet that requires them to eat six or more small meals every day. The idea is to spread out the consumption of carbohydrate, protein and fat in a way that keeps the fuel flow consistent throughout the day. Eating fewer, larger meals can cause spikes and drops of blood sugar, energy and motivation over the course of a day.
Before the Workout
Most bodybuilders are exceedingly careful about the amount of total fat and carbohydrates they take in. The majority of complex carbohydrates they do take in, like bananas, brown rice, potatoes and whole grain cereal, are usually consumed between 2 and 4 hours before the major workout of the day. These carbohydrates are most easily burned as fuel and so are best eaten prior to a workout.
Other Substances
Avoiding heavily processed food and foods high in sugar like soda or deep-fried food is highly advisable. While an overly sweet snack food may claim to be low fat, the sugar in it gets converted to fat if it is not burned off as fuel.
Hydration
The importance of hydration cannot be emphasized enough. While some bodybuilders will look to lose water weight leading up to competitions to gain that "cut" look, it is extremely important to drink enough water during a training cycle to keep yourself healthy. Ten glasses of water a day is traditionally recommended.
Timing
It is important to take in the right foods before your workout, but it is equally important to take them in at the right time. Taking in food before your workout can help fuel your exercise, but taking it in too close to your scheduled workout time can interfere with your exercise, causing a bloated feeling, cramps, stitches or simply inefficient workouts. Make sure you eat 2 hours or more before you work out.
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