In bodybuilding nutrition is considered to be essential as it is the most dominant strength sport. Usually after training, there is a rise in glycogen synthesis, which allows for a greater amount of glycogen synthesis for a period. To compensate for this glycogen depletion, bodybuilders often take in a large amount of nutrients like carbohydrates immediately after exercise.
After the training a nutrient source of fast carbohydrates and protein in ratio 4:1 are generally recommended for optimal recovery.
Some of the main goals of bodybuilding nutrition are to:
- Prepare bodybuilder for performance or training (before)
- Maintain the level of performance or training (during)
- Help recovery from performance or training (after)
Bodybuilders often take a powdered form of nutrient or protein, the essential building blocks for muscle. Having sufficient protein nutrient allows for efficient growth and repair of muscle tissue.
- Protein is the most commonly used type of nutrient. It contains high levels of all the essential amino acids not produced by the human body, and is absorbed by the body very quickly.
- Casein protein (or Milk protein) is the richest in glutamine, an amino acid that aids in recovery, and has casomorphin which helps the body to absorb the amino acids over a long time.
- Soy protein contains all essential amino acids, and is an alternative nutrient for vegetarians. Soybeans also contain isoflavones, a type of phytoestrogen, which have a weak estrogenic activity.
- Egg white protein is a lactose- and dairy-free nutrient.