Modification of the body is called bodybuilding. Bodybuilding requires intensive muscle hypertrophy. The bodybuilders usually take part in bodybuilding competition. A panel of judges assesses and judges the physique of the competitors when they display their body. The bodybuilder prepares the body and the muscles by losing fat, and tanning their body with oils to make the muscles stand out for the purpose of display. Weight training is one of the ways to build up muscles. Weight training is also known as microtrauma. When the bodybuilder does weight training, it leads to micro-tears of the muscle. Muscle growth then takes place when the muscle repair takes place. In the beginning there will be soreness, but then with regular workouts this soreness disappears or decreases. Protein as well as energy is required by the bodybuilders to assist in their training and also to make sure that there is an increase in the muscle mass. Bodybuilders need to consume more calories to repair and grow the muscles. Specialized diet is consumed to provide the required nutrition. A diet consisting of protein, carbohydrates and fats supplies the food energy according to what the bodybuilder needs.

Carbohydrates have an important role as it provides the energy to carry out the rigorous exercises and subsequent recovery. The carbohydrates preferred by the bodybuilder are the slow digesting carbohydrates which release the energy steadily and in a more stable fashion. These are the low-glycemic polysaccharides. The high-glycemic sugars and starches actually store the food energy as fat rather than muscle wasting the energy that could have been channeled to the growth of the muscle. After a workout, bodybuilders should take quickly digesting sugars to stimulate muscle protein synthesis and to restock glycogen stores in the muscle.

The vital constituent in the diet for bodybuilders is protein. The intake of protein should be during and after each workout, and also throughout the day. 1 gram to 2 gram or more protein is advised to be consumed. Proteins content is higher in beef, chicken, fish, pork, dairy foods, eggs, seeds, some nuts, lentils and beans. A milkshake containing milk and powder protein is a frequently consumed protein supplement. Protein supplements usually contain whey protein. This is absorbed easily and also has a high Biological Value. Bodybuilders most often prefer this. another common source of protein is the Soy. But this is not preferred because of its estrogenic properties even though this is weak. There are meal replacement drink such as BSN Cell Mass, Ny-Tro Pro-40, Purple Wraath, BSN No-Xplode and BSN Syntha-6.

Food intake by bodybuilders is at shorter intervals of about 2 or 3 hours. The number of meals taken ever day is between 5 to 7. This is also to make sure that the basal metabolic rate increases and also to limit excessive consumption of food.

Before and after working out, bodybuilders need to ensure that they always have adequate protein supply in the body. Eating protein-rich foods and regular consumption of protein supplements can truly help bodybuilders, like you.

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