Food requirements for bodybuilders or weight trainers are obviously different from those who are not weight training and focusing on muscle building. And it differs as well depending on what stage in weight training a bodybuilder is at and how old a bodybuilder is.

However, a basic diet that everyone should follow includes a variety of foods. A bodybuilder will require more energy and protein sources, and should put a lot of care and thought into their menu, especially if training for a competition.

Start with carbohydrates, proteins, and fats. Every athlete needs a lot of good sources of carbs, the more basic the better. Carbohydrate-containing foods are foods such as breads, rice, potatoes, pasta, and fruits.

Different carbs release energy in different ways – some carbs release energy quickly for more of a jolt, while other carb sources, such as bananas and potatoes, release energy (sugar) into your blood stream more slowly, allowing for increased stamina. Avoid junk food which will give you that jolt of energy, followed by a slump. For a snack craving, try dried fruits or some pasta.

Another way your diet can help increase your stamina is by eating meals more often throughout the day. Four or five small meals each day will keep your energy use more efficient than three large meals.

As your weight training increases, you may need more protein. This can be acquired through nutritional supplements, or by increasing the amount of protein sources in your diet. You might eat more: lean meat, eggs (egg whites), fish, beans, or poultry. Certain vegetables, such as corn, also contain some, but not all, of the essential amino acids. You should have a good protein source in each meal.

Everyone needs a small amount of fat in his diet. While it is tempting for those trying to eat a healthy diet to cut out fats, in truth, a small amount of certain fats is a necessary component to a meal. Unsaturated fats and fats containing omega-3 should be added. Avoid foods such as margarine, butter, and fatty meats.

Food should be cooked, not processed. Any person trying to follow a healthy diet should avoid precooked or processed foods. Fresh vegetables, meats, and homemade sauces are healthier because they will contain less salt and fewer preservatives. Choose multigrain bread rather than white bread, olive oil rather than butter, and fish rather than steak to keep your diet healthy and prevent weight gain from fat.

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