Brenda Khan
Bodybuilding diets are typically designed to help build muscle in conjunction with a strength training program. They usually involve eating six meals a day, with protein at every meal, and sometimes including protein shakes. Full meals consist of lean animal protein, vegetables, and starches such as sweet potatoes or rice. Bodybuilders also need to focus on their macronutrient intake, including carbs to provide additional energy during workouts, and fats, which can be found in foods such as avocados, natural nut butters, and olive oil. It's important to note that the amount of food and calories consumed fluctuates depending on whether a bodybuilder is in a bulking or cutting phase.
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What You'll Learn
Calorie intake
During the bulking phase, bodybuilders aim to consume a high-calorie diet to promote muscle growth. This involves eating approximately 15% more calories than usual, resulting in an average of a 2-pound muscle weight gain for men and a 1-pound gain for women. Bodybuilders prioritise nutrient-dense foods and include plenty of protein during this phase. Lean animal proteins, such as grilled chicken breast or fish, are favoured, along with vegetables and starches like sweet potatoes or rice.
In contrast, the cutting phase involves reducing calories while maintaining sufficient nutrient intake. Bodybuilders focus on eating limited calories from nutrient-dense foods during this phase. They continue to prioritise protein-rich foods while being mindful of their fat intake. Healthy fats, such as avocados, natural nut butters, and olive oil, are included in controlled portions.
The number of meals consumed throughout the day can vary among bodybuilders. While some opt for larger meals, others prefer more frequent meals, typically five to six meals a day. This aligns with the common practice of having protein at every meal, whether it's a whole food or a supplement like protein shakes. However, it's important to be cautious about the quality and regulation of supplements.
Overall, bodybuilders manipulate their calorie intake through different phases of their journey, ensuring they meet their specific goals while staying aligned with a nutritious and balanced diet.
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Macronutrients
A bodybuilder's diet is focused on muscularity and leanness, and typically involves bulking and cutting phases. During the bulking phase, the goal is to promote healthy weight gain, while the cutting phase aims to cut out less nutrient-dense foods to reduce body fat while maintaining muscle mass. Macronutrients—proteins, carbohydrates, and fats—play a crucial role in both phases.
Proteins
Protein is essential for building and maintaining muscle mass. Bodybuilders typically include protein in every meal, with sources such as lean animal proteins like grilled chicken breast or fish, eggs, cottage cheese, and protein powders. The recommended intake is between 1 to 1.5 grams of protein per pound of body weight, or 1.2 to 1.7 grams per kilogram, to support muscle growth and repair.
Carbohydrates
Carbohydrates provide energy for workouts and aid in muscle recovery. Bodybuilders should focus on complex carbohydrates, such as whole grains, starchy vegetables like sweet potatoes and green peas, and simple carbs like fruit, white rice, and white potatoes, especially after workouts for faster absorption and muscle growth.
Fats
Fats are an important part of a bodybuilder's diet, providing energy and essential fatty acids. The type and amount of fat are key considerations. Monounsaturated and Omega-3 fatty acids, found in foods like avocados, nuts, and fish, are recommended. Saturated fats are generally considered less healthy and should be consumed in moderation. Bodybuilders should aim for 65 to 85 grams of healthy fats per day, and control their fat intake by preparing foods through steaming, broiling, or boiling.
It is important to note that individual needs may vary, and consulting a registered dietician or nutritionist is advised to determine the appropriate macronutrient ratios and meal frequencies for specific goals and requirements.
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Meal frequency
Each bodybuilder's dietary needs will vary depending on their size, calorie requirements, and goals. For example, a bodybuilder in the bulking phase will eat more calories than one in the cutting phase. However, the foods consumed during these phases usually remain the same, with the amount eaten being the main thing that fluctuates.
Bodybuilders should eat every three to four hours to maintain their energy levels and avoid that "hitting the wall" feeling. Each meal should contain around 25-30 grams of protein, with sources including grilled chicken breast, fish, grass-fed beef, eggs, and whey and casein protein powders. Bodybuilders also include carbohydrates in their meals to provide additional energy during workouts, with sources such as sweet potatoes, rice, and oatmeal.
In addition to whole food sources, bodybuilders may also consume protein shakes and supplements. However, it is important to note that the supplement industry is largely unregulated, and excessive added sugar in some shakes may be detrimental to health. Therefore, it is recommended to seek advice from a healthcare professional when choosing supplements.
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Supplements
Protein is a potent macronutrient that is the foundation for fostering muscle development and achieving comprehensive triumph. It supports immune health, hormonal balance, and various bodily functions crucial for success. It also aids in repairing muscle damage, ensuring you're always ready for the next challenge. Protein comes in a variety of sources, from shakes to lean meats, ensuring flexibility in your diet. Whey-based supplements are also a common source of protein for bodybuilders. However, it is important to choose supplements that have been independently verified by organizations such as USP or NSF.
Creatine is another popular supplement among bodybuilders. It fuels your muscles with rapid energy bursts, making every lift and rep more explosive. It also amplifies muscle growth, helping you achieve your desired physique.
In addition to protein and creatine supplements, bodybuilders may also consider taking a multivitamin supplement to ensure they are getting all the necessary vitamins and minerals for optimal health and muscle function. Vitamin D, for example, supports bone strength and muscle function, while vitamin E acts as an antioxidant and shields your cells during intense workouts. Minerals such as iron, calcium, and magnesium are also essential for muscle function and overall health.
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Health risks
Bodybuilding diets are typically designed to support muscle growth and reduce body fat. While these diets can create some of the leanest physiques, they may also carry health risks.
One of the main risks associated with bodybuilding diets is the potential for overconsumption of certain macro and micronutrients, which can lead to gastrointestinal issues and possibly more severe chronic complications. This is often due to the adoption of self-made or DIY diets that may not provide adequate nutrition. For example, a case study of a 33-year-old amateur bodybuilder who followed a DIY high-protein diet for 16 years reported symptoms such as deep weakness, recurrent diarrhoea, fatigue, and gastrointestinal discomfort.
Supplements are also commonly used in bodybuilding to enhance performance and support muscle growth. However, supplement side effects lead to thousands of emergency room visits each year, and there may be additional chronic health effects that have not yet been connected to specific supplements. The more supplements one takes, the greater the chance of negative interactions, especially for supplements influencing hormones and metabolic processes.
Additionally, the repeated cycles of bulking (consuming excess calories and protein to build muscle) and cutting (reducing calories while maintaining protein intake to lose body fat) may have detrimental effects on gut health and cardiometabolic health. While these phases are not inherently unhealthy, engaging in them over long periods could theoretically pose risks.
Furthermore, the use of anabolic steroids, which is sometimes associated with bodybuilding, can increase the risk of heart disease, decrease fertility, and contribute to mental health issues such as depression.
It is important to consult a registered dietician or nutritionist to ensure that any dietary changes related to bodybuilding are done safely and meet individual needs.
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Frequently asked questions
A bodybuilder's diet is typically high in protein, with lean animal proteins like grilled chicken breast or fish, and vegetables. Bodybuilders also eat complex carbohydrates, such as sweet potatoes or rice, and healthy fats like avocados, olive oil, and nuts. It's important to note that a bodybuilder's diet is not just about building muscle mass but also about reducing body fat and maintaining overall health. This means incorporating a variety of nutrient-dense foods and paying attention to calorie intake.
There is a common misconception that bodybuilders need to eat 6 or more meals a day. However, the number of meals can vary depending on individual preferences and goals. Some bodybuilders prefer 3-4 larger meals, while others opt for more frequent, smaller meals throughout the day.
Many bodybuilders use protein supplements or shakes to increase their protein intake. It is recommended to choose supplements that are independently verified and to consult a healthcare professional for personalized advice. Additionally, some bodybuilders consume casein protein before bed to curb midnight snacking and support slower nighttime metabolism.
Bodybuilders typically limit or avoid processed foods, added sugars, alcohol, and deep-fried foods. They also moderate their intake of saturated fats and try to "eat clean" by focusing on whole, nutrient-dense foods.
