Diets used by bodybuilders differ greatly from traditional eating recommendations. Like training strategies, the effectiveness of dieting strategies is subjective. What works well for one individual may be completely ineffective for another.
The Anabolic Diet
This involves carb-depleting during weekdays, then carb-loading on weekends. This diet contradicts much that we have been taught about nutrition. This diet was developed by Maruro Di Pasquale for bodybuilders, to gain muscle and drop body fat and is different from the Atkin's Diet, designed for weight loss. When combined with a training programme, the Anabolic diet optimises the anabolic hormones (testosterone, growth hormone, and insulin) in the body. The weekdays of this diet promote optimal testosterone and growth hormone levels, while carb-loaded weekends promote maximum insulin levels. When it comes to excess fat in the body, excess carb consumption is the enemy. Consistently consumed high levels of carbohydrates result in increased stores of body fat. Excessive carbohydrate consumption is commonplace. Carbs serve as the first source of fuel. When carbs are abundant fat is not burned for energy and body fat is preserved. Despite low fat foods being widely available, obesity is still at epidemic levels. Excess carbs are to blame here. Once the body makes the metabolic shift, i.e. when the body changes from being a carb-burning machine to being a fat burning machine stored body fat becomes the primary source of fuel. Energy levels then return to normal. This can take a few days to adapt to, however. This diet has been demonstrated as effective for losing body fat, and retaining muscle.
Multiple Carbohydrate Leverage Loading (MCCL)
MCCL was developed for the bodybuilder seeking maximum muscle mass and involves arranging carbs in your diet for achieve muscle gain. Meals are arranged so that two complex carbs, two simple carbs, and a metabolic optimiser drinks are consumed with each meal. Simple carbs permit an immediate energy release, while complex carbs ensure prolonged energy. The drink is by comparison a medium releaser. With this diet, a continued release of energy is achieved throughout the day, with 6 meals per day while on this diet. The benefits of this diet include improved energy, great pumps, mass gains, and an increase in BMR. The carbs cause your body to water load resulting in better leverage for the working muscle, with strength improving as a result. This diet doesn’t involve over eating. It involves increases in carbs which help spare protein. With glucose levels staying high a positive nitrogen balance is maintained, ideal for muscle building. To optimse its effectiveness, supplements such as a digestive enzyme can be taken with with every meal, 4-6 grams of vitamin C daily and daily B-complex vitamin. Amino Acids are recommended before and after your workout. This diet is ideal for those wanting to gain weight and strength quickly.
Which Bodybuilding Diet is For Me?
Like training programmes, there are seemingly infinite diet programmes available to help you achieve your aims. As individuals differ greatly, so can can responsiveness to each programme. The best solution is to try different programmes until you find what works best for you. The Anabolic Diet is effective for bodyfat loss, and sustaining muscle. The Multiple Carbohydrate Leverage Loading Diet is good for those wanting to gain weight and strength quickly. So depending on your goals the choice is yours.