Leena Watts
Bodybuilding is a sport that focuses on muscularity and leanness, and achieving the desired look requires regular exercise and a strict diet. Bodybuilders spend hours in the gym building muscle mass, and they support this with a high-protein diet, regular feedings, and supplements. A bodybuilder's diet is typically high in protein and fibre, and low in carbohydrates and fat. It's important to incorporate variety into your diet to ensure your nutritional needs are met, and to eat the right amount of protein. Bodybuilders also need to watch their portion sizes and calorie intake, just like everyone else.
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What You'll Learn
- Eat lean animal protein, vegetables and starches like sweet potatoes or rice
- Consume 30g of protein per meal to build muscle and feel satisfied
- Plan your meals in advance to stay on track
- Eat 6 smaller meals a day to maintain consistent protein intake
- Drink plenty of fluids, especially water, to stay hydrated
Eat lean animal protein, vegetables and starches like sweet potatoes or rice
To diet like a bodybuilder, it's important to eat a wide variety of nutrient-rich foods across different food groups. Bodybuilders require a diet that is high in protein and fibre, and low in carbohydrates and fat. Lean animal protein, vegetables, and starches like sweet potatoes or rice are key components of a bodybuilder's diet.
Meats, poultry, and fish are excellent sources of lean animal protein. Chicken breast, salmon, tilapia, and cod are popular choices among bodybuilders due to their high protein and low-fat content. For those who want a break from chicken, pork tenderloin is a good alternative, as it has comparable protein levels and is considered "extra lean." Another option is shrimp, which provides over 20 grams of protein and less than a quarter-gram of fat per three-ounce serving. It's also a good source of omega-3 fatty acids, which are important for muscle growth.
When it comes to vegetables, bodybuilders should opt for nutrient-dense options like broccoli, leafy greens, tomatoes, green beans, cucumbers, zucchini, asparagus, peppers, and mushrooms. These vegetables are packed with essential vitamins, minerals, and fibre, which support overall health and promote proper digestion. Additionally, cruciferous vegetables like broccoli and cauliflower are especially beneficial due to their high fibre content, but they should be avoided before intense workouts as they can cause stomach upset.
Starches, such as sweet potatoes, play an important role in a bodybuilder's diet. Sweet potatoes are preferred over white potatoes due to their lower glycemic index (GI), which means they have a lesser impact on blood glucose levels. This helps prevent an excess production of insulin, which is a concern with high-GI foods. Rice is another good source of starch, providing complex carbohydrates that contribute to muscle gain and improved physical performance.
It's worth noting that bodybuilders go through bulking and cutting phases, during which their calorie intake fluctuates while their macronutrient ratio remains stable. In the bulking phase, they consume a high-calorie, protein-rich diet to build muscle mass, while the cutting phase focuses on losing fat while maintaining muscle. Therefore, the amount of food consumed may vary, but the priority should always be on nutrient-dense, high-protein foods like lean animal protein, vegetables, and starches.
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Consume 30g of protein per meal to build muscle and feel satisfied
Bodybuilding is about achieving a certain muscular and lean look through regular exercise and a special diet. Eating like a bodybuilder will help you build muscle and lose excess weight, but only when combined with the right exercise regimen.
A bodybuilder's diet is typically high in protein and fibre, and low in carbohydrates and fat. It is recommended that bodybuilders eat a good source of protein three times a day. This is because protein is made from amino acids, which are essential for building and maintaining muscles and bones. Research suggests that a diet containing 20 to 30 percent protein is ideal, with at least 30 grams being consumed at each meal. This is because the body cannot store protein, so it is important to consume it regularly throughout the day.
Protein can be sourced from both animal and plant-based foods. Animal sources include chicken breast, chicken thighs, salmon, pork, shellfish, whitefish, lamb, and more. Plant-based sources include soybeans, tofu, soy milk, quinoa, chickpeas, lentils, nuts, peas, beans, and seitan. It is also recommended to add protein supplements, such as protein powder, to your diet, but these should be used in moderation and not replace regular meals.
In addition to protein, bodybuilders should also eat fruits, vegetables, and whole grains. It is important to eat a matrix of nutrients, as this slows down how fast carbohydrates get into the bloodstream, keeping you full for longer. For example, an apple with nut butter or avocado on whole wheat bread are good snacks that combine carbohydrates, healthy fats, and protein.
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Plan your meals in advance to stay on track
Planning your meals in advance is a crucial step in achieving your bodybuilding goals. Consistency is key when it comes to dieting like a bodybuilder, and meal prep is a great way to ensure you stick to your plan. Here are some tips to help you plan and prep your meals effectively:
Firstly, calculate your calorie and macronutrient needs based on your specific goals. This will help you determine the right amount of protein, carbohydrates, and fats to include in your meals. A typical bodybuilding diet includes a variety of nutrient-dense foods, with a focus on high-protein and low-carb options.
Next, decide on a weekly meal plan that aligns with your calculated nutritional needs. For example, a typical week of meals might include scrambled eggs with mushrooms, oatmeal, and a pear for breakfast, and turkey meatballs with marinara sauce, and kale for dinner.
Once you have your meal plan, create a grocery list of all the ingredients you'll need. Make sure to include a variety of protein sources, such as lean meats, fish, eggs, dairy, and plant-based options like beans and tofu. Don't forget to include healthy fats, such as nuts, seeds, avocado, and olive oil, which are important for hormone production.
Set aside time each week to prepare and cook your meals in advance. Cooking proteins and carbs in bulk and portioning them into individual meals will save you time and ensure you always have healthy food on hand.
Finally, stay consistent and make adjustments as needed. Bodybuilding is a journey, and it's important to be patient and persistent. Focus on making small improvements each week and trust the process. Remember, one mistake won't derail your progress, but consistently making poor choices will, so get right back on track with your next meal if you slip up.
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Eat 6 smaller meals a day to maintain consistent protein intake
Eating smaller meals more frequently is a common practice among bodybuilders, particularly during the bulking phase, which can last from months to years. During this phase, bodybuilders aim to build as much muscle as possible by consuming a high-calorie, protein-rich diet and engaging in intense weight training.
To optimise physique gains, some bodybuilders opt for six or more smaller meals throughout the day, each containing a substantial amount of protein. This strategy is based on the notion that a higher protein intake, combined with increased meal frequency, can enhance muscle growth and promote fat loss. Research has shown that a high-protein diet, comprising 35% of total energy intake, can lead to significant reductions in body fat and improvements in lean body mass compared to a traditional protein diet with lower intake.
By dividing your daily protein intake across six or more meals, you can ensure a consistent supply of amino acids to support muscle protein synthesis. This approach may be especially beneficial for young adults, as research suggests that muscle protein synthesis is maximised in this demographic with an intake of around 20–25 grams of high-quality protein per meal.
However, it's important to note that the effectiveness of increased meal frequency may depend on individual preferences and adherence. Some people may find it more practical and sustainable to stick to the traditional three meals a day. Ultimately, the decision to increase meal frequency should be based on what works best for you and aligns with your lifestyle.
To incorporate this approach into your diet, it's advisable to plan your meals ahead of time. Include a variety of nutrient-dense foods, such as meats, poultry, fish, eggs, dairy, and vegetables, to ensure you're getting a range of essential nutrients. Additionally, consider using protein supplements like whey protein powder to boost your protein intake conveniently.
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Drink plenty of fluids, especially water, to stay hydrated
Drinking plenty of fluids, especially water, is essential for bodybuilders to stay hydrated and maintain overall health and performance. Water is the single most critical nutrient for health, growth, and development, and it is also the most abundant in the body. The human brain is composed of 95% water, blood is 82% water, and the lungs are nearly 90% water.
Water is necessary for every metabolic process in the body, including the synthesis of protein. It helps to flush toxins and metabolic waste from the body, which is especially important for bodybuilders who often consume larger amounts of food, vitamins, and supplements. For example, a high protein diet requires more water to flush extra nitrogen, urea, and ketones from the body. Similarly, a high-calorie diet requires more water for proper kidney function.
Bodybuilders also need to stay hydrated to support the metabolism of additional food and supplements. The body loses water through respiration, perspiration, and elimination, and these losses are increased during exercise. Depending on size and perspiration rate, the body loses about four cups of water per hour of exercise, and this can be even higher in hot climates. Therefore, it is recommended to drink at least eight ounces of water each hour you are awake, and a minimum of three liters of water per day.
Staying adequately hydrated is crucial for achieving peak performance in workouts and building muscle. Dehydration can lead to fatigue, cramping, reduced endurance and strength, and decreased performance in the days following. It can also negatively impact the joints, as synovial fluid contains water, and dehydration can cause muscle cells to shrink and protein breakdown. Proper hydration, on the other hand, can help prevent muscle loss and support muscle growth.
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Frequently asked questions
Breakfast is important for bodybuilders, but it doesn't have to be anything special. Eating in the morning has no extra effect on muscle mass compared to eating at other times. A healthy, protein-rich breakfast is recommended. For example, scrambled eggs with mushrooms and oatmeal.
There is no magic number or equation. The optimal frequency and timing of meals are whatever is right for the individual. It is recommended to eat enough calories and protein throughout the day, whether that be in 3 meals or several snacks.
A bodybuilder's diet should be rich in nutrient-dense foods, including fruits, vegetables, whole grains, and lean proteins. It should also include healthy fats, such as olive oil, nuts, and avocados. Alcohol, added sugars, and deep-fried foods should be limited or avoided.
