A Comparison of Bodybuilding Diets Vs. Aerobic Athlete Diets

 

Athletes have nutrition needs that are sport specific. They consume the same macronutrients, just in different ratios. Athletes competing in different sports are asking their bodies to do specific things, which require certain amounts of nutrients in order to perform well. This article will compare bodybuilding diets to aerobic sport diets.

Brandan Fokken is a bodybuilder that competes in Men’s Physique competitions. Unlike some bodybuilders, Fokken needs to stay lean year round so his diet is mostly consistent. He has an off season that will last anywhere from 4-8 months, but he doesn’t get too carried away with anything.1 He will increase the amount of calories he consumes, but just enough to gain mass and still be able to get in shape in 30 days.1 During his season, he cuts back on the calories and leans out for competitions and photoshoots. He stresses “frequent protein, quality calories, and ample carbs”.1

 

 

Jay Cutler, on the other hand, eats to gain as much mass as he can. He consumes about 4700 calories a day.2 About 40% of his food consists of protein, 40% carbohydrates, and 20% fats.2 He stresses eating every three hours, so much that he even eats at midnight and 3am!2 Eating “clean” is not a big concern of his. He needs simple carbs that will help keep his size.2 Both of these bodybuilders eat roughly the same ratios of macronutrients, but their caloric intake slightly differs due to their physique goals. Both athletes also use supplementation regularly. They both emphasize protein as their leading source of calories, with carbs in close second.

 

 

 

 

 

When it comes to aerobic athletes, Ryan Hall and Michael Phelps are among the most elite. Ryan Hall’s diet consists of 65% Carbohydrates, 25% fats, and 20% proteins.3 He doesn’t count the calories he intakes, he just makes sure they are quality calories. He eats three meals a day with three snacks, one after each meal. He says it is important for him to have a simple carb snack paired with a protein for his post run meal.3 The only supplements he uses are protein powders that can be added into his food or made into a shake.3

 

 

 

 

 

Michael Phelps, on the other hand, has a more lenient diet. He consumes around 10,000 calories a day in order to sustain energy for his vigorous workouts.4 It is likely  that ~6000 of his calories comes from food and the other 4000 from supplements.4 It is nearly impossible to eat 10,000 calories in one day. His diet consists of ~50% carbs, ~35% fats, and ~15% protein.4 Based off of the kinds of food he eats, the fats and carbs may or may not be good versions of those nutrients. However, since he is so active in intense training, he can burn all those calories and still perform. He really is eating for fuel, but it is not necessarily healthy fuel all of the time. Both Hall and Phelps eat diets high in carbs and fats and lower in protein. Since aerobic athletes use carbs and fats as fuel sources, this makes since. Bodybuilders, however, have higher protein diets to aid in recovery and growth of their muscle.

References

1Living Large: Jay Cutler's 8-Week Mass-Building Trainer - Eat Large. (2016, May 25). Retrieved June 06, 2016, from http://www.bodybuilding.com/fun/living-large-jay-cutlers-8-week-trainer-nutrition-overview.html

2Fokken, B. (2016, May 25). Eat Like A Beast! Brandan Fokken's Bulking Meal Plan. Retrieved June 06, 2016, from http://www.bodybuilding.com/fun/eat-like-a-beast-brandan-fokkens-bulking-meal-plan.html

3Eat for Endurance [PDF]. (n.d.).http://resoluterunning.com/uploads/3/0/3/0/303017/ryan_hall_nutrition_guide.pdf

4Zelman, K. M., MPH RD LD. (2008, August 13). The Olympic Diet of Michael Phelps. Retrieved June 06, 2016, from http://www.webmd.com/diet/20080813/the-olympic-diet-of-michael-phelps