Protein
A strength-training athlete, such as a bodybuilder, needs more protein than a person who does not exercise at all. While the Institute of Medicine recommends a minimum of .8 g of protein per kg of body weight for average people, you might need as much as 2 g of protein per kg of body weight as a bodybuilder says the International Society for Sports Nutrition. Protein supports the repair, synthesis and growth of muscles. For a 200 lb. person, this is about 182 g of protein per day -- the equivalent of 20 oz. of chicken breast. Another way to figure protein needs is as a percentage of calories. A review of bodybuilding studies and literature published in the journal "Sports Medicine" in 2004 recommends you aim for 25 to 30 percent of daily calories to come from protein during off-season and pre-contest times.
Carbohydrates
Carbohydrates are your body's primary source of energy. As a bodybuilder, you need carbohydrates to support training intensity. The body turns carbohydrates into glycogen, which is stored in the muscles. Muscle cells full of glycogen stay hydrated, which also helps with muscle growth. In muscle-building, or off season, eating carbohydrates also helps you add calories to your diet -- which helps you gain muscle weight. About 55 percent to 60 percent of calories should come from healthy carbohydrates such as brown rice, yams, green vegetables, oatmeal, quinoa and low-fat dairy -- even during a pre-contest phase of training.
Fats
Although bodybuilders seek to reduce body fat, particularly right before competition, you still need to consume healthy fats to support important body functions. Choose unsaturated types of fat found in fatty fish, nuts, avocados and plant oils. These fats support vitamin absorption and the production of hormones that help to stimulate muscle growth. Approximately 15 percent to 20 percent of your calories should be composed of healthy fats.
Ideal Meals
Mike Francois, a champion bodybuilder, described his perfect bodybuilding meal in an article on the Muscle and Fitness website. For a person weighing over 200 lbs. and training intensely, 6 oz to 8 oz. of chicken breast, 2 cups of brown rice, 1 cup of broccoli and 1 tbsp. of olive oil provide an optimal ratio of carbs, protein and fat. Oatmeal with egg whites at breakfast and a fruit smoothie made with whey protein powder and low-fat milk are other bodybuilding staple meals.
