When it comes to bodybuilding, there’s not enough training on earth that will get you your dream body. You can be a workout nut and be super disciplined and consistent with your exercise routine, but if you don’t follow an efficient nutrition plan, you’re not only compromising your goals, but you can also cause harm to your body in the long term.
This is true of any fitness goal: an exercise routine is nothing without a nutritious, healthy and balanced diet. But in the world of bodybuilding, the nutrition plan must be taken a step further simply because the goals are bigger and more specific than ever.
For this reason, you need a well-planned bodybuilding diet plan that aims at muscle building so you can make sure that you’re providing your body with what it needs to show you the results you want.
DO: Consume Proteins & Fats
If there’s anything that your body needs when you’re bodybuilding it’s protein and fat. Every time you exercise you’re putting your body through a high level of stress and demand, so it needs the tools to repair itself and build muscle in the process. Those tools are protein and fat.
Protein is present in dairy products derived from nuts, eggs, meat, and legumes. However, you want to keep your fat intake on the low, which is why we recommend you to get most of your protein from sources like fish and chicken. Red meats should also be occasionally present because it will provide the essential amino acids you’ll need.
When it comes to fats, it’s essential to consume the right kinds. You don’t want to eat fried and greasy foods, what you want is healthy oils, Omega-3 fats, etc., so you’ll want to turn to naturally fatty foods such as nuts, nut butter, and avocados.
DO: Consume Whole Grains & Sweet Potatoes
Whole grains and sweet potatoes shouldn’t be missing from your diet because they’re exactly what you need to consume a couple of hours before your training sessions. Remember that carbs create the fuel that your body burns during a workout session, so you’ll need sustenance. That’s where complex carbs such as these two come in because they will burn slowly and provide you with energy for the duration of your routine.
DO: Consume Fresh Fruits & Veggies
Fresh fruits and vegetables can’t be missing from any diet, not if you want it to serve your purposes properly and effectively. When it comes to bodybuilding there are actually fruits that enable lean muscle, such as:
Beets, which are rich in betaine and increase muscle strength, as well as liver and joint repair, and they also boost your energy and help you recover from workouts.
Oranges, which increase muscle growth, strength and endurance. This is why they’re the perfect snack before you workout.
Apples, which are rich in polyphenols, increase muscle strength, improve fat burning, and they also prevent fatigue, which will lead to longer, harder training. Another perfect snack before you workout.
Spinach, which is rich in glutamine and increases your strength and endurance. Just what you need before you start your sessions.
DON’T: Consume Fried & Refined Foods
It doesn’t matter how much you workout, you’re still not allowed to eat fried and refined foods if you want to reach your bodybuilding goals. This is just common sense, not only because these foods offer very little nutritional value, but because they hinder your process.
Refined sugars, for example, offer a quick boost of energy that leads to a high low, leaving you feeling weak. The sugar crash will always come, often in the middle of your training sessions, and that’s the last thing you want.
DON’T: Consume Energy Foods & Drinks
Energy drinks and foods are a waste of money, whether you want to believe that or not. They are full of sugars, and even do they do offer that surge of energy, it will undoubtedly burn quickly and leave you weak for longer.
Simple Bodybuilding Diet Plan
We believe food is not our enemy and you should definitely eat to your heart’s desire. We should never compromise our health or upset our stomachs for a diet. In fact, bodybuilders and other health and fitness enthusiasts are encouraged to eat a lot, but the key is eating the right foods.
Even if you do have a cheat day, the amount of unhealthy, junk food you eat should be limited and consumed on days you don’t have to go through a tough training session. The last thing you want is your body failing on you.
The best way to eat is break down your food consumption into five or six small meals instead of having the traditional three meals. This daily diet plan will help you get into that routine and it contains all the essentials for bodybuilding:
Diet Plan 1:
- Meal 1: Six egg whites mixed with one whole egg.
- Meal 2: A bowl of plain oatmeal with cinnamon.
- Meal 3: A banana and a few raisins.
- Meal 4: Brown rice with grilled chicken breast on the side.
- Meal 5: A protein shake.
- Meal 6: Salad and chapatti with vegetables.
Diet Plan 2:
- Breakfast: 5 egg whites mixed with 2 egg yolks and a bowl of cooked oatmeal.
- Lunch: Chicken and vegetables such as cabbage.
- Evening meal: Chicken and salad.
- Dinner: Steamed fish with a bowl of broccoli and French beans.
Note: Your meals don’t always have to be the same every day. Knowing what you should consume should serve as inspiration for meal prep instead of becoming a boring, limiting thing.
Bodybuilding, just like any other fitness endeavor, requires the right combination of physical exercise and a proper meal plan. Your body can’t possibly reach the goals you set out if you don’t provide the right kind of fuel. By neglecting your diet plan, you’re compromising and tampering your own process, thus making it harder and more frustrating than it has to be.