Bodybuilding Research Paper

The Bodybuilding Diet

Bodybuilding has since the 50’s expanded to become a subculture including numerous women. With this growth, amateur and professional bodybuilders share their methods of training as well as their dietary plans. There is therefore no concrete, single diet plan for bodybuilders, but slight variations that differ between users. These plans focus mainly on the three macronutrients: protein, carbohydrates and fats. Another main aspect of focus is to consume a sufficient amount of nutrients to sustain excessive workouts. These food diets are generally medically considered safe and effective in their goal to increase muscle mass and reduce fat. At the end of the day, the aim of the bodybuilding diet is essentially to aid the workout

Sufficient consumption of protein helps preserve muscle tissue and augments recovery after workouts. When there is a lack of protein, muscle mass and metabolism will decline. Mostly, 1–1.5 grams of protein per day for each pound of lean body mass is recommended (Wells). Lastly, fats are needed in the bodybuilding diet to ensure healthy metabolism, as in any other diet, though mainly good fats. Saturated and trans fats are known as ‘bad’ fats, as they increase chances of heart disease, high cholesterol and more, coming from fried foods, whole milk products, etc. Monounsaturated and polyunsaturated fats are ‘good’ fats and instead lower the chances of getting the above mentioned diseases and com from fish, nuts, corn, etc. In addition to these, bodybuilders suggest a lot of water (it controls appetite) and are strict about the number and timings of their meals. The balance of everything is important so as to not gain fat while working out, and simultaneously gain muscle mass. There are multiple ways to increase metabolic rates, such as the three/one carb rotation, which is when on cuts back on carbs for three days, and increases their usual amount on the fourth, to coax ‘your body to rely on bodyfat as fuel’ (Flex Staff). Jay Cutler, a renowned bodybuilder, eats every 3 hours during competition seasons, meaning his diet is more strict, as he eats out less, weighs all of his food and pays more attention to how much of and

The realization from this wish comes with acceptance into the bodybuilding community, admiration from others and a likeness to many ‘heroes’ or celebrity athletes. This desire to fit in and to be looked up to is what drives this trend to be so popular. Men and women develop fit, healthy lifestyles of building up muscle and losing fat. Yet, at the same time, as popularity grows, people look for easy, low-budget ways to achieve the look and turn to supplements that are not always regulated. The supplements or steroids in turn lead to poor health; the opposite of what the consumer hoped to achieve. There have also been negative associations with bodybuilding. To the question ‘is the bodybuilding subculture bad?’ an answer from an expert from virtualmuscle.com was ‘…recreational drugs, body image/eating disorders, dishonesty and sexual perversions of all kinds have tainted the sport.’ (Berardi). So, this subculture has not only inspired good health, but also brought negative lights onto the desire to appeal in most societies