bodybuilder diet

Bodybuilder Diet

Planning what to eat on a daily basis, even when you’re not on a diet, can be overwhelming. That is how we know that you may struggle from time to time about what to eat on your bodybuilder diet. 

And as you may already know, what you eat is the single most important part of you overall bodybuilding program. When you eat the right thing, and stay consistent with your routine, you’ll see results irrespective of your body type as a hardgainer of a softgainer. First, we will address how protein is a diet essential for muscle builders, what to eat what not to eat, and a one-day menu sample.

Diet Essential for Muscle Builders

The very first thing you need to take note of in this case is that simply eating more protein will not get you that muscle mass you’re looking for. You have to combine it with weight lifting and other relevant workouts; that is why it is called a bodybuilder diet plan. On the other hand, if you have the best exercises for muscle growth, and you don’t have a matching diet to go with it, let’s just say you’ll have a tough time seeing results, that is if you’re patient enough to see any.

How exactly does protein help one build muscle? When you lift heavy weights, and your muscles get sore, it’s as a result of the tears you inflict on your muscles in the process. These tears are internal, very tiny, and can heal easily.

When you have a consistent supply of protein in your body, your body will break it down to the amino acid levels. At this point, they can easily react and ensure your muscles are healthy. For a worn-out muscle with micro-tears, the amino acid fills up the tears to make it bigger and stronger. That is how protein plays an essential role in every bodybuilders diet plan.

What to Eat and What Not to Eat?

Before we go ahead to list what should be included in this nutritional plan, let’s take the time to address how much protein you really need in your diet. Too little of it and your body would take a long time to build muscles, too much of it and you’ll be at risk of kidney stone. So, what is the right amount of protein?

For a person who works out on a regular, 8 grams of protein per 1 kg of body weight. Do that math and find out what quantity is right for you. Aside from your body weight, your gender, height, and workout routine are other things that determine how much you really need in your bodybuilders diet. If you want to get it right, you should seek the counsel of an expert dietician or nutritionist.

What to eat:

  • Meats, poultry and fish: Sirloin steak, ground beef, pork tenderloin, venison, chicken breast, salmon, tilapia and cod.
  • Dairy: Yogurt, cottage cheese, low-fat milk and cheese.
  • Grains: Bread, cereal, crackers, oatmeal, quinoa, popcorn and rice.
  • Fruits: Oranges, apples, bananas, grapes, pears, peaches, watermelon and berries.
  • Starchy vegetables: Potatoes, corn, green peas, green lima beans and cassava.
  • Vegetables: Broccoli, spinach, leafy salad greens, tomatoes, green beans, cucumber, zucchini, asparagus, peppers and mushrooms.
  • Seeds and nuts: Almonds, walnuts, sunflower seeds, chia seeds and flax seeds.
  • Beans and legumes: Chickpeas, lentils, kidney beans, black beans and pinto beans.
  • Oils: Olive oil, flaxseed oil and avocado oil.

What not to eat:

  • Do not take alcohol in excess, or it can adversely hinder your ability to burn fats and build some muscles. Diet for bodybuilders works better when you cut out alcoholic drinks completely.
  • Added sugars would increase your calorie count but do not offer much nutrients.
  • Deep-fried food should not be consumed in excess to avoid the promotion of inflammation and other diseases. Just like alcoholic drinks, cutting out fried foods totally would facilitate and boost your results. Examples include fried fish, french fries, onion rings, chicken strips and cheese curds (9Trusted Source).

Supplements are not bad at all. You can take them in combination with your male and female bodybuilder diet for better effects.  Some recommended ones are as follows.

  • Caffeine

A cup of coffee before working out can help decrease fatigue and boosts your energy to work harder for longer. Invest in pre-workout supplements that have caffeine in them.

  • Creatine

This is another form of supplement that keeps you active and strong enough to go through tough routines. The creatine monohydrate form is more effective, so keep an eye out for that when shopping.

  • Whey protein

This is one of the most common supplements out there. It is an easy and convenient way to increase your protein intake.

A Sample Menu for Vegan Bodybuilders

Now we will talk more about vegan bodybuilder diet. If you’re not a vegan, all you have to do is include your meat and other foodstuffs you like, so long as they do not belong to the group of what not to eat.

Breakfast: 264 calories

  • Non-fat plain Greek yoghurt – 1 cup
  • Muesli – 1/4 cup
  • Blueberries – 1/4 cup

Mid-day Snack: 70 calories

  • 2 clementines

Lunch: 315 calories

  • Tomato-Cheddar Cheese Toasts – 2
  • Mixed greens – 2 cups
  • Cucumber (sliced) – 1/2 cup
  • Carrot (grated) – 1/4 cup
  • Walnuts (chopped) – 1 Tbsp.

Use half tbsp. olive oil and balsamic vinegar for dressing.

Evening Snack: About 78 calories

  • Walnut (halved) – 6

Dinner: 422 calories

  • Butternut Squash & Black Bean Tostadas – 2
  • Chocolate chips (go for dark chocolate) – 1 Tbsp.

Total nutrients and calories received: 1,199 calories, 56 g protein, 139 g carbohydrates, 25 g fibre, 56 g fat, 1,085 mg sodium. This is a perfect vegetarian diets for bodybuilders. It has the right quantity of protein as well as other nutrients to make a balanced meal.