Sports Nutrition

(Body Building)

Supervision
Prof. Dr/ Faten Yousef Ebrahim
Prof of food industries
Faculty of Agriculture (Dietetic Program)
Mansoura University

Head of department Vice dean of education Dean of Faculty

Prof. Dr./ Prof. Dr./ Prof. Dr./
Gehan A. Ghoneim Saleh Sayed Seada Mohamed A. Shehata

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 Graduation project submitted by

Student Name University code

Mahmoud Ayman Abo yousef

Rokia Gamil Ebrahim

Esraa Moustafa Mohamed

Taher Mohamed Ebrahim

Omnia Fathy Ahmed Abdallah

Mahmoud Abdelhamed Elmogieny

Abdulrhman Mohamed Soliman

Ahmed Islam Elsayed Mohamed

Elham Elsherbiny

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 Introduction

Sports nutrition is a specialized field that focuses on the

unique nutritional needs of athletes to optimize their
performance, enhance recovery, and support overall
health. The primary goals of sports nutrition include
providing the right balance of nutrients, fluids, and
energy to meet the demands of training, competition,
and recovery.

Key Components of Sports Nutrition:

Macronutrients:
Carbohydrates: The body's primary source of energy,
especially during intense exercise. Sources include
whole grains, fruits, and vegetables.

Proteins: Essential for muscle repair and growth.

Common sources include lean meats, poultry, fish, dairy,
eggs, and plant-based proteins.
Fats: Provide a concentrated source of energy and
support overall health. Healthy fat sources include
avocados, nuts, seeds, and olive oil.

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Micronutrients:
Vitamins and Minerals: Play crucial roles in various
physiological processes, including energy production,
bone health, and immune function. A well-balanced
diet with a variety of fruits, vegetables, and whole foods
helps ensure an adequate intake.
(ACSM)

Bodybuilding is a highly demanding and competitive

sport that requires athletes to focus
on not only their training regimen but also their nutrition.
Adequate nutrition plays an
essential role in supporting muscle growth, enhancing
performance, promoting recovery,
and maintaining overall well-being. This graduation
project aims to explore the various
aspects of nutrition specific to bodybuilding athletes,
providing valuable insights and
practical recommendations to optimize their dietary
strategies.
I. Understanding Muscle Growth and Performance:
To fully comprehend the impact of nutrition on
bodybuilding, it is crucial to understand the
underlying mechanisms of muscle growth and athletic
performance. This section will
delve into topics such as muscle protein synthesis, the
role of energy availability, and the
importance of macronutrients and micronutrients.

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II. Macronutrients for Muscle Growth and Performance:
This section will focus on the three macronutrients
crucial for bodybuilding athletes:
protein, carbohydrates, and fats. It will discuss their
individual roles, recommended intake,
and sources that provide superior quality nutrition.
Additionally, the timing and distribution
of macronutrients throughout the day will be explored to
maximize muscle recovery and
promote optimal performance during training sessions.
III. Micronutrients and Antioxidants:
While macronutrients are vital, ensuring adequate
intake of micronutrients is equally
important for bodybuilding athletes. This section will
highlight the significance of
vitamins, minerals, and antioxidants in supporting
overall health, muscle function, and
recovery. Emphasis will be placed on nutrient-dense
foods and potential supplementation
strategies.
IV. Hydration and Performance:
Proper hydration is often overlooked but holds great
importance in bodybuilding. This
section will examine the impact of dehydration on
exercise performance, muscle function,
and overall health. Additionally, practical hydration
strategies, including fluid intake

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recommendations, electrolyte balance, and pre- and
intra-workout hydration
considerations will be discussed.
V. Nutritional Strategies to Enhance Muscle Recovery:
Recovery is a crucial aspect of any athletic endeavor, as
it allows the body to repair and
adapt to the demands of training. This section will
explore various nutritional strategies to
optimize recovery, including post-workout nutrition,
supporting sleep quality, and exploring
the potential benefits of specific dietary supplements.
VI. Personalized Nutrition Approaches:
Recognizing that individual needs and goals may vary,
this section will address the
importance of personalized nutrition plans for
bodybuilding athletes. Factors such as
body composition, training volume, and specific dietary
preferences will be considered
when designing tailored nutrition strategies.
VII. Monitoring and Measuring Progress:
Finally, this section will discuss tools and methods for
monitoring and measuring
progress in bodybuilding athletes. It will explore effective
ways to track body composition
changes, strength gains, and overall well-being,
enabling athletes to evaluate the
effectiveness of their nutrition and training protocols.
(ISSA)

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 References:

1.The American College of Sports Medicine (ACSM),

founded in 1954 is the largest sports medicine and
exercise science organization in the world.
2. The Information Systems Security Association (ISSA)®
is a not-for-profit, international organization of
information security professionals and practitioners. It
provides educational forums, publications, and peer
interaction opportunities that enhance the knowledge,
skill, and professional growth of its members.

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 The aim of the project

1- Qualifying the athlete to obtain a harmonious body

and good muscular appearance.
2- Reduce fat percentage and increase muscle
percentage through a balanced diet.

3- learning when and how to use nutritional

supplements in the correct doses.

4- Achieving a balance between nutritional elements

based on the type of player’s gym and his changing
daily needs during exercise.
5- Create a diet that aims to build, strengthen, and
increase muscle size, in addition to exercise, to obtain a
healthy and harmonious appearance for the body.

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 1-Macronutrients

1.1-Carbohydrate

Carbohydrates are found in a wide array of both healthy

and unhealthy foods—bread, beans, milk, popcorn,
potatoes, cookies, spaghetti, soft drinks, corn, and cherry
pie. They also come in a variety of forms. The most
common and abundant forms are sugars, fibers, and
starches.

Foods high in carbohydrates are an important part of a

healthy diet. Carbohydrates provide the body with
glucose, which is converted to energy used to support
bodily functions and physical activity. But carbohydrate
quality is important; some types of carbohydrate-rich
foods are better than others:

• The healthiest sources of carbohydrates—

unprocessed or minimally processed whole grains,
vegetables, fruits and beans—promote good health
by delivering vitamins, minerals, fiber, and a host of
important phytonutrients.
• Unhealthier sources of carbohydrates include white
bread, pastries, sodas, and other highly processed
or refined foods. These items contain easily
digested carbohydrates that may contribute to
weight gain, interfere with weight loss, and promote
diabetes and heart disease.

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The Healthy Eating Plate recommends filling most of
your plate with healthy carbohydrates – with
vegetables (except potatoes) and fruits taking up about
half of your plate, and whole grains filling up about one
fourth of your plate.

Here are some key points about carbohydrates for

bodybuilding:

Energy Source: Carbohydrates are the body's preferred

source of energy. When you engage in strength training
or high-intensity workouts, your body relies on glycogen,
which is stored in the muscles and liver. Consuming
carbohydrates before and after workouts helps
maintain energy levels.

Glycogen Replenishment: Intense exercise can deplete

glycogen stores in your muscles. Consuming
carbohydrates post-workout helps replenish glycogen
levels, aiding in muscle recovery.

Insulin Release: Carbohydrates stimulate insulin release,

which is an anabolic hormone. Insulin helps shuttle
nutrients, including amino acids, into muscle cells,
promoting muscle protein synthesis and growth.

Timing and Types: The timing and types of

carbohydrates you consume matter. Before a workout,
opt for easily digestible sources to provide quick energy.
Post-workout, include a mix of fast-digesting and
slower-digesting carbohydrates for sustained energy
and glycogen replenishment.
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Carb Cycling: Some bodybuilders use carb cycling,
where they alternate between higher and lower
carbohydrate intake on different days. This approach
may be used to optimize energy levels, support muscle
growth, and manage body fat.

Whole Foods vs. Supplements: While carbohydrate

supplements can be convenient, whole food sources
such as fruits, vegetables, whole grains, and legumes
provide additional vitamins, minerals, and fiber,
contributing to overall health

Individual Variation: The ideal carbohydrate intake can

vary among individuals based on factors like body
weight, training intensity, metabolism, and goals. It's
essential to monitor your body's response and adjust
your carbohydrate intake accordingly.

Examples of good carbohydrate sources for

bodybuilders include:

Complex Carbohydrates: Brown rice, quinoa, oats, sweet

potatoes, whole wheat products, and other whole
grains.
Simple Carbohydrates (around workouts): Fruits
(bananas, berries), dextrose, maltodextrin for quick
energy.

Vegetables: Broccoli, spinach, kale, and other nutrient-

dense vegetables provide carbohydrates along with
essential vitamins and minerals.

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 Recommended Daily Intake

The recommended daily intake of carbohydrates for

bodybuilding can vary based on individual factors such
as body weight, activity level, training intensity, and
specific fitness goals. However, general guidelines can
be provided.
The Dietary Guidelines for Americans recommend that
carbohydrates make up 45-65% of total daily caloric
intake for adults. For those involved in intense physical
activity, such as bodybuilders, the higher end of this
range is often recommended.

Here's a general guideline for carbohydrate intake for

bodybuilders:

Moderate Activity Level: If you engage in moderate-

intensity exercise or have a sedentary lifestyle, you
might aim for the lower end of the range (45-55% of
total daily calories).

High Activity Level (including bodybuilding): For

individuals with high activity levels, especially those
involved in bodybuilding or intense training, a higher
carbohydrate intake (around 55-65% of total daily
calories) may be more suitable. This increased intake
helps support energy levels, replenish glycogen stores,
and facilitate muscle recovery.

Timing Around Workouts: It can be beneficial to

consume a higher proportion of carbohydrates around

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your workout times. This includes having a pre-workout
meal with easily digestible carbohydrates and a post-
workout meal to replenish glycogen stores.

Individual Variation: It's important to note that individual

responses to macronutrient intake can vary. Factors
such as metabolism, body weight, training volume, and
personal goals play a role. Some individuals may find
success with slightly higher or lower carbohydrate
intake within the recommended range.

Adjust Based on Goals: If your primary goal is muscle

gain, you might lean towards the higher end of the
carbohydrate range to provide the energy needed for
intense workouts. If your goal is fat loss, you might
adjust your carbohydrate intake while ensuring an
adequate intake to support training intensity and
recovery.

References
1. Mozaffarian D, Hao T, Rimm EB, Willett WC, Hu FB.
Changes in diet and lifestyle and long-term weight gain
in women and men. N Engl J Med. 2011;364:2392-404.

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 1.2-Protein

Proteins are large, complex molecules that play many

critical roles in the body. They do most of the work in
cells and are required for the structure, function, and
regulation of the body’s tissues and organs.
Proteins are made up of hundreds or thousands of
smaller units called amino acids, which are attached to
one another in long chains. There are 20 different types
of amino acids that can be combined to make a
protein. The sequence of amino acids determines each
protein’s unique 3-dimensional structure and its specific
function. Amino acids are coded by combinations of
three DNA building blocks (nucleotides), determined by
the sequence of genes.
Proteins can be described according to their large
range of functions in the body, listed in alphabetical
order:

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 Function Description Example

Antibody Antibodies bind to specific foreign particles, such Immunoglobulin

as viruses and bacteria, to help protect the body. G (IgG)

Enzyme Enzymes carry out almost all of the thousands of Phenylalanine

chemical reactions that take place in cells. They hydroxylase
also assist with the formation of new molecules
by reading the genetic information stored in DNA.

Messenger Messenger proteins, such as some types of Growth hormone

hormones, transmit signals to coordinate
biological processes between different cells,
tissues, and organs.

Structural These proteins provide structure and support for Actin

component cells. On a larger scale, they also allow the body
to move.

Transport/storage These proteins bind and carry atoms and small Ferritin
molecules within cells and throughout the body.

Recommended Daily Intake

The recommended daily intake of protein for

bodybuilding depends on various factors, including your
body weight, training intensity, fitness goals, and
individual response to protein intake. Protein is crucial
for muscle repair, recovery, and growth, making it a key
nutrient for individuals engaged in bodybuilding or
strength training.

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 Here are general guidelines:

General Recommendations: The Dietary Reference

Intake (DRI) for protein is 0.8 grams per kilogram of
body weight for sedentary adults. However, individuals
involved in regular intense physical activity, such as
bodybuilders, often require higher protein intake.

Protein for Athletes: Athletes engaged in strength

training or bodybuilding may benefit from a protein
intake ranging from 1.2 to 2.2 grams of protein per
kilogram of body weight. The specific amount within this
range can depend on factors such as training volume,
goals, and individual responses.

Muscle Building: If your primary goal is muscle building,

you might aim for the higher end of the protein range to
provide the necessary amino acids for muscle protein
synthesis and repair.

Distribution Throughout the Day: It's often

recommended to distribute protein intake throughout
the day, including having protein with each meal and
incorporating protein-rich snacks. This approach helps
maintain a constant supply of amino acids for muscle
protein synthesis.

Post-Workout Protein: Consuming protein after a

workout is important for muscle recovery. Many athletes

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aim to consume a protein-rich meal or shake within the
first hour after exercise to optimize muscle protein
synthesis.

Individual Variation: Individual protein needs can vary

based on factors such as metabolism, age, and overall
health. Some people may find they perform well and
achieve their goals with slightly lower protein intake,
while others may benefit from higher levels.

Adjust Based on Goals: If your goal is to lose weight

while preserving muscle mass, a higher protein intake
can be beneficial. If your goal is muscle gain, you might
adjust your protein intake accordingly.

References

National Library of Medicine

The United States National Library of Medicine, operated
by the United States federal government, is the world's
largest medical library. Located in Bethesda, Maryland,
the NLM is an institute within the National Institutes of
Health.

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 1.3-Fats

Fats are a type of nutrient that you get from your diet. It
is essential to eat some fats, though it is also harmful to
eat too much.

The fats you eat give your body energy that it needs to
work properly. During exercise, your body uses calories
from carbohydrates you have eaten. But after 20
minutes, exercise depends partially on calories from fat
to keep you going.

You also need fat to keep your skin and hair healthy and
help you absorb vitamins A, D, E, and K, which are called
fat-soluble vitamins. Fat also fills your fat cells and
insulates your body to help keep you warm.

The fats your body gets from your food give your body
essential fatty acids called linoleic and linolenic acid.
They are called "essential" because your body cannot
make them itself, or work without them. Your body
needs them for brain development, controlling
inflammation, and blood clotting.

Fat has 9 calories per gram, more than 2 times the

number of calories in carbohydrates and protein, which
each have 4 calories per gram.

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All fats are made up of saturated and unsaturated fatty
acids. Fats are called saturated or unsaturated
depending on how much of each type of fatty acid they
contain.

Types of fats

1.Saturated fats:
Saturated fats raise your LDL (bad) cholesterol level. A
high LDL cholesterol level puts you at risk for heart
attack, stroke, and other major health problems. You
should avoid or limit foods that are high in saturated
fats.
Keep saturated fats to less than 6% of your total daily
calories.
Foods with a lot of saturated fats are animal products,
such as butter, cheese, whole milk, ice cream, cream,
and fatty meats.
Some vegetable oils, such as coconut, palm, and palm
kernel oil, also contain saturated fats. These fats are
solid at room temperature.
A diet high in saturated fat increases cholesterol
buildup in your arteries (blood vessels). Cholesterol is a
soft, waxy substance that can cause clogged, or
blocked, arteries.

2.Unsaturated fats:

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Eating unsaturated fats instead of saturated fats can
help lower your LDL cholesterol. Most vegetable oils that
are liquid at room temperature have unsaturated fats.

There are two kinds of unsaturated fats:

Monounsaturated fats, which include olive and canola
oil.
Polyunsaturated fats, which include safflower, sunflower,
corn, and soy oil.

Recommended Daily Intake

Dietary fat is an essential nutrient that plays a critical

role in overall health, including hormonal regulation,
nutrient absorption, and energy storage. For
bodybuilders, determining the appropriate daily intake
of fats depends on factors such as individual needs,
energy requirements, and overall dietary goals.
Here are some general recommendations:

Percentage of Total Calories: Dietary guidelines often

suggest that fat should constitute about 20-35% of total
daily caloric intake. This is a wide range, and the specific
percentage within this range can vary based on
individual preferences, energy needs, and overall
dietary composition.

Essential Fatty Acids: Within the total fat intake, it's

important to include sources of essential fatty acids,

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such as omega-3 and omega-6 fatty acids. These are
crucial for various physiological functions, including
inflammation regulation and brain health. Sources
include fatty fish (salmon, mackerel), flaxseeds, chia
seeds, walnuts, and vegetable oils.

Saturated and Unsaturated Fats: While saturated fats

should be consumed in moderation, they are not to be
completely avoided. Healthy sources of saturated fats
include coconut oil, dairy, and lean cuts of meat.
Emphasizing unsaturated fats, found in sources like olive
oil, avocados, nuts, and seeds, is generally
recommended.

Caloric Density: Fat is more calorie-dense than

carbohydrates and proteins, providing 9 calories per
gram compared to 4 calories per gram for the other two
macronutrients. Therefore, even a small amount of fat
can contribute significantly to your daily calorie intake.

Individual Variation: Individual needs for dietary fat can

vary based on factors such as metabolism, body
weight, and specific health considerations. Some people
may find success with a slightly higher or lower fat
intake based on their unique circumstances.

Adjust Based on Goals: If your goal is to gain muscle

mass and you have higher caloric needs, you may have

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more flexibility in incorporating higher fat sources into
your diet. If you're aiming for fat loss, you might adjust
your fat intake while ensuring an adequate intake to
support overall health.

Quality Matters: Focus on the quality of dietary fats by

choosing sources that provide additional nutrients and
health benefits. Include a variety of sources from both
plant and animal origins for a well-rounded nutrient
profile.

References

Despres J-P, Larose E, Poirier P. Obesity: medical and

surgical management. In: Libby P, Bonow RO, Mann DL,
Tomaselli GF, Bhatt DL, Solomon SD, eds. Braunwald's
Heart Disease: A Textbook of Cardiovascular Medicine.
12th ed. Philadelphia, PA: Elsevier; 2022:chap 30.

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 2-Micronutrients

Micronutrients are nutrients that are required by the

body in lesser amounts for its growth and development.
They play a major role in the metabolic activities of the
body. These include vitamins and minerals.

Since our body cannot produce vitamins and minerals,

they are taken externally from different food products.
The micronutrient content for every food is different;
therefore, it is advisable to eat varieties of food for
enough vitamin and mineral consumption.

These micronutrients help in preventing and fighting

certain diseases. However, they should be taken in
adequate quantities: excess intake or inadequate intake
results in several disorders such as visual impairment,
mental retardation, etc.

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Types of Micronutrients

1.Water-Soluble Vitamins
Most of the vitamins can be dissolved in water. They are
difficult to store in the body and get flushed out in urine
when consumed in large quantities. They play an
important role in producing energy. Since they are not
stored in the body, it is important to take them enough
from different food sources.
• Vitamin C (Ascorbic Acid):
Role: Supports the immune system, aids in collagen
synthesis, and acts as an antioxidant.
Relevance to Bodybuilding: Helps with recovery and
reducing oxidative stress associated with intense
exercise.
• B Vitamins:
B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5
(Pantothenic Acid), B6 (Pyridoxine), B7 (Biotin), B9
(Folate), B12 (Cobalamin):
Role: Various roles including energy metabolism, red
blood cell formation, and nervous system function.
Relevance to Bodybuilding: Important for energy
production and overall metabolism, which are crucial
for sustained workouts and recovery.

2.Fat-Soluble Vitamins

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These vitamins do not dissolve in water. These are
stored in the liver and fatty tissues for future use.
Vitamins A, D, E, and K are important fat-soluble
vitamins. They play a major role in the proper
functioning of the immune system, proper bone
development, proper vision, and protection of cells from
damage.
• Vitamin A:
Role: Essential for vision, immune function, skin health,
and cell differentiation.
Relevance to Bodybuilding: Supports overall immune
function and helps maintain healthy skin.
• Vitamin D:
Role: Facilitates calcium absorption, promotes bone
health, and supports immune function.
Relevance to Bodybuilding: Crucial for bone health and
may have indirect benefits on muscle function.
• Vitamin E:
Role: Acts as an antioxidant, protecting cells from
damage; supports immune function.
Relevance to Bodybuilding: Helps mitigate oxidative
stress, which can occur during intense exercise.
• Vitamin K:
Role: Essential for blood clotting and bone health.
Relevance to Bodybuilding: Supports bone health, which
is important for overall strength.

3.Macrominerals

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These are required in higher amounts as compared to
the trace minerals. The important macrominerals and
their functions include:
• Calcium:
Role: Essential for bone and teeth health, muscle
contraction, and nerve function.
Relevance to Bodybuilding: Supports bone density,
muscle contractions, and overall strength.
• Phosphorus:
Role: Plays a key role in the formation of bones and
teeth, as well as in energy metabolism.
Relevance to Bodybuilding: Supports bone health and
energy production during workouts.
• Magnesium:
Role: Involved in muscle and nerve function, energy
production, and bone health.
Relevance to Bodybuilding: Important for muscle
contraction, energy production, and overall recovery.
• Sodium:
Role: Essential for fluid balance, nerve function, and
muscle contraction.
Relevance to Bodybuilding: Maintaining proper fluid
balance is crucial for performance and recovery.
• Potassium:
Role: Important for fluid balance, nerve function, and
muscle contractions.
Relevance to Bodybuilding: Helps prevent muscle
cramps and supports overall muscle function.

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 • Chloride:
Role: Works with sodium to maintain fluid balance;
important for digestion.
Relevance to Bodybuilding: Supports electrolyte balance
and proper digestion.
• Sulfur:
Role: A component of certain amino acids and vitamins;
important for protein structure.
Relevance to Bodybuilding: Involved in the structure of
amino acids, the building blocks of proteins.

4.Trace Minerals
These are required in very small amounts, but perform
various important functions in our body. Iron,
manganese, copper, zinc, iodine, fluoride, and selenium
are some of the important trace minerals required by
the body.
• Iron:
Role: Essential for the formation of hemoglobin, which
carries oxygen in the blood.
Relevance to Bodybuilding: Important for oxygen
transport to muscles during exercise and overall energy
production.
• Zinc:
Role: Involved in immune function, protein synthesis, and
wound healing.

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Relevance to Bodybuilding: Supports immune function
and protein synthesis, crucial for muscle repair and
growth.
• Copper:
Role: Plays a role in the formation of red blood cells,
collagen synthesis, and antioxidant defense.
Relevance to Bodybuilding: Supports overall health and
may help with recovery.
• Manganese:
Role: Participates in bone formation, blood clotting, and
reducing oxidative stress.
Relevance to Bodybuilding: Supports bone health and
helps mitigate oxidative stress during exercise.
• Selenium:
Role: Acts as an antioxidant, supports the immune
system, and is involved in thyroid function.
Relevance to Bodybuilding: Helps protect cells from
oxidative damage and supports overall immune
function.
• Chromium:
Role: Involved in insulin sensitivity and glucose
metabolism.
Relevance to Bodybuilding: May help regulate blood
sugar levels, which is important for energy metabolism.
• Molybdenum:
Role: Acts as a cofactor for enzymes involved in the
metabolism of certain amino acids.

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Relevance to Bodybuilding: Supports amino acid
metabolism, which is crucial for protein synthesis.
• Iodine:
Role: Essential for the production of thyroid hormones,
which regulate metabolism.
Relevance to Bodybuilding: Supports overall metabolism
and energy production.

References

Lizzie Streit, MS, RDN, LD, is a registered dietitian with a

master’s degree in human nutrition. She is an expert in
nutrition communications and culinary nutrition.

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