The bodybuilding diet plan consists of healthy foods, containing specific nutrients and taken in right amounts. Presented below are diet guidelines for men and a list of foods to be consumed when building body.
Bodybuilding is no child’s play as you need to undertake rigorous exercise, follow a proper diet, and also work hard consistently to get the desired results. However, it is not impossible! If you follow a proper plan and routine, you will surely be successful in building muscles. Bodybuilding exercise should be carried out under the supervision of a trainer. Rigorous exercise is a must if you wish to have those six pack abs. Along with exercise, it is also essential to follow a proper diet.
Bodybuilding Diet Tips
The goal of a bodybuilding diet is to gain all the essential nutrients like proteins, vitamins, etc., and also consume adequate amounts of calories to gain energy. At the same time, it is necessary to avoid consuming fattening foods as you should not gain weight or fats. Following are some bodybuilding tips regarding diet that should be followed regularly.
- The diet of bodybuilders should be rich in proteins and carbohydrates. Proteins are essential for building muscles and tissues in the body, while carbohydrates are necessary for gaining energy. Therefore, your diet should consist of high protein foods like lean meats, lean poultry, fish, eggs, lentils, etc. However, when looking for sources of carbohydrates, go for whole grain products, brown rice, etc.
- You should have small amounts of fats as they are essential for gaining energy, lubrication of joints, and for the production of hormones. However, fats should be obtained from healthy sources like monounsaturated and polyunsaturated sources. Trans fatty acids should be avoided completely.
- You should avoid eating trans fatty food or foods that contribute in weight gain like greasy, sweet, salty, and fried foods.
- You should have smaller meals 5-6 times a day to avoid consuming excess calories throughout the day. This will also help in increasing metabolism and burning of higher amounts of fats. Your ideal intake of food should be like the following:
- 7:00 am. – Breakfast
- 10:00 am – Light snack
- 12:00 pm – Lunch
- 4:00 pm – Snack
- 6:00 pm – Light snack
- 9:00 pm – Dinner
- You should avoid alcohol, and rather go for herbal tea, green tea, coconut water, fresh fruit juices. It is also essential to consume 7-8 glasses of water daily.
- The doctor or the nutritionist may also advise you to have protein supplements to gain sufficient amounts of proteins. Supplements should only be taken in prescribed amounts to avoid side effects.
Bodybuilding Meal Plan
Following are some healthy food options that can be considered when planning your bodybuilding diet.
- Breakfast
- Dry oats mixed with water
- Scrambled egg (white)
- Non-instant oatmeal
- Fruit juice
- Omelet, boiled/poached eggs
- Fruit smoothies
- Chicken and eggs sandwich
- Cream of rice, grits, or oatmeal
- Meals
- Brown rice
- Beans or vegetables
- Chicken sandwich/salads
- Boiled fish
- Tuna sandwich
- Beef Burrito with Cheese
- Chicken/vegetable pasta
- Snacks
- Oatmeal
- Protein shakes
- Beef jerky
- Boiled egg
- Protein bars
- Yogurt with fruit
- Cut fruit/fruit juices/fruit salad
- Dinner
- Whole meal pasta
- Vegetable salad/soup
- Fish
- Brown rice
- Chicken sandwich
- Baked fish and rice
You can plan your meals based on the aforementioned food options. The daily protein requirement for bodybuilders is very high. Therefore, you may require 6-7 scrambled egg whites with coffee or fruit juice for breakfast. Similarly, supplements should be taken so as to improve the intake of nutrients. But make sure that the supplements are not used as a substitute for healthy diet.
These are some guidelines and food options that will help you know what are the healthy foods to consume for building muscles. You can chalk out the detailed bodybuilding diet plan with the help of your nutritionist and trainer. Remember that following the diet plan and exercise routine regularly will surely help in building muscles. Take care!
Disclaimer: This article is meant only to provide information. It is recommended to consult the doctor or a certified trainer before commencing any rigorous diet or exercise regime.
