There’s been a lot of talk over the last couple of years about what bodybuilding diets are healthy and what they’re not. And while some bodybuilders swear by certain types of diet, most others are simply more comfortable sticking to plant-based diets such as the Vegetarian diet or the Paleo diet. And yet, there is absolutely no single bodybuilding diet that every top-level competitor eats. However, these diets still do have a few commonalities.
Bodybuilding diets should contain the correct balance of carbs, protein, and fats in order to promote a natural and healthy growth process.1 Too often, bodybuilders focus on fat loss when carbs should be the primary concern of a diet. The problem is that many bodybuilders try to eat too many carbs, which ultimately causes a catabolic state (breakdown of muscle tissue) which leads to weight gain, lack of results, and even injury. By cutting out carbs you force your body to use its glycogen stores (for energy) on a daily basis, which actually inhibits protein synthesis, which can lead to slower fat loss and increased fat stores. This is the major reason that most successful bodybuilders will use supplements in addition to a healthy diet to increase their levels of both protein and carbs.
In contrast, the popular vegetarian diet encourages an intake of a wide variety of foods which promotes the overall health of the body as well as an increase in protein synthesis which, again, promotes better overall fitness. The key difference between a vegan diet and a bodybuilding diet lies in the fact that bodybuilders typically require much higher levels of protein and carbs than vegans.2 Therefore, vegan foods can be used in conjunction with a bodybuilding diet to speed muscle gains while maintaining muscle tone. It also offers many people a way to lose fat while still adding muscle.
What is a Bodybuilding Diet?
Bodybuilding nutrition is a very important part of any bodybuilding diet. Proper nutrition is the key to peak performance, not only for weight gain but also for increased muscular development.3 The purpose of your diet is to fuel your body with the nutrients needed to support your growing activities. What is a bodybuilding diet, how does it differ from an average diet and which foods should it consist of?
In short; your diet is strategically split into proteins, carbohydrates, and fats. Your ratios will vary depending on which stage of your bodybuilding cycle you’re in. Generally, however, this diet consists of (although is not necessarily complete with) the following foods, divided into categories according to their contribution to building muscles.
You should eat foods with high amounts of protein and carbohydrates to give your muscles enough energy. These are your primary source of nutrients after working out, so eating them more than normal would be counterproductive.4 Proteins come from meat, fish, eggs, and beans, whereas carbohydrates come from pasta, bread, rice, and most grains. The most important aspect of a bodybuilding diet is keeping it simple. This means that you shouldn’t be eating everything under the sun because the simple carbohydrates and fats that you need to fuel your muscles can be found in a wide variety of foods (complex carbohydrates are also known as “slow-release fuels” because they take longer to break down in your system, allowing you to maintain your muscle size and strength throughout your workout – unlike most types of carbohydrates, which are processed quickly and tend to cause weight gain).5
What are the Benefits of a Bodybuilding Diet?
A bodybuilding diet is one that promotes the replacement of body fat with lean muscle mass. This will enable you to build more lean muscle mass. The bodybuilding diet is created to build lean body tissue and lose body fat. It focuses on foods high in protein like whole grain bread, brown rice, pasta, and cereals.
- What are the benefits of a bodybuilding diet for bulking up? The biggest benefit of a bodybuilding diet for bulking up is that you can replace fat with lean muscle mass. Lean body mass increases your metabolism, thus burning calories more rapidly. As your body gains lean muscle mass, you will notice a gradual reduction in your body fat percentage. After a few months, your body will be so toned and muscular that the weight loss you have achieved during your bulking phase will be permanent.6
- What are the benefits of a bodybuilding diet for cutting fat? During your diet, you should cut fat by eating healthy foods such as oatmeal, egg whites, olive oil, chicken, fish, nuts, and olive oil. You should eat at least fifty percent less fat than your average intake. This will enable you to achieve your goals for cutting fat and gaining muscle mass.7
- What are the benefits of a bodybuilding diet for maintaining general health and well-being? During your diet, you should consume the recommended amount of protein (that is, lean meats and eggs), calories, carbohydrates, vitamins, minerals, and fats. Consuming the recommended foods allows you to reach your daily goals for overall health and well-being. Consuming the right amounts of these nutrients in your diet allows you to maintain healthy body weight and a strong immune system.8
- What are the benefits of a bodybuilding diet for improving body tone? The muscles of bodybuilders are usually very defined and toned, giving them a well-sculpted appearance. The muscles are also very responsive to training so bodybuilders must always be working with their weights to tone muscles up and keep them healthy and strong.
What Are The Best Foods To Eat On A Bodybuilding Diet?
If you are trying to lose weight and get in better shape, then you must try to include the foods best to eat on a bodybuilding diet. There is an abundance of information out there about what the best foods to eat on a bodybuilding diet are, however, if you want to get the most nutrition, you have to limit your carbohydrates and fats. In addition, you also need to eat foods that are high in protein, while leaving all the carbohydrates and calories you have eliminated out.
Carbohydrates and fats are what your body uses for energy, so eliminating them from your diet foods is not a good idea. Since you are bodybuilding, your main focus should be building as much muscle mass as you can and nothing else. Also, this diet is designed for you to lose weight and stay in good shape. The last thing you want to do is put on weight once you’ve already lost it.
The best foods to eat on a bodybuilding diet are plant-based foods. The reason for this is that bodybuilding diet foods should not contain any type of grain or sugar.9 These types of carbohydrates are not good for you and will get you fat, which is why most bodybuilders stay away from these foods. Instead, they eat foods that are high in protein and contain lots of vitamins and minerals.
So, instead of eating foods that are high in carbs, eat foods that are high in protein. This way, you will have a healthy diet that you will be able to maintain throughout your bodybuilding career. If you want to eat more carbs, then eat them sparingly, but make sure you get plenty of protein on a regular basis. You should never skip meals; however, if you need to eat a late-night meal or something like that, eat it after eight in the evening, because that is when your body stores the most calories.
A bodybuilding diet also includes consuming enough water each day. By drinking eight to ten glasses of water each day, you will be flushing your body with toxins and waste products that will leave your system clean and ready to build muscle. If you don’t drink enough water each day, then you won’t be able to properly replenish the nutrition that you have eaten during the day. This can cause you to get sick, tired, and lose bodybuilding muscles.
Some people like to consume specific foods to gain weight and build muscle. You can purchase them at any health food store, or a specialty store that sells bodybuilding diet foods. However, these specialty foods can be expensive and may not be the best foods to eat on a bodybuilding diet. If you are a hard gainer or want to cut down on the carbohydrates in your diet, then this might be the best way for you to go.10
Living Hours / 2021
Bodybuilding.com / February 9, 2021
Juicing for Health / 2021
1 “From Here To Macros: 4 Steps To Better Nutrition – Bodybuilding.com.” https://www.bodybuilding.com/content/from-here-to-macros-4-steps-to-better-nutrition.html Accessed 30 Jun. 2021.
2 “The Vegan Diet — A Complete Guide for Beginners – Healthline.” 1 Nov. 2016, https://www.healthline.com/nutrition/vegan-diet-guide Accessed 30 Jun. 2021.
3 “Bodybuilding Meal Plan: What to Eat, What to Avoid – Healthline.” 19 Nov. 2018, https://www.verywellfit.com/the-weight-trainers-bodybuilding-diet-3498427 Accessed 30 Jun. 2021.
4 “Bodybuilding Diet: Pros, Cons, and What You Can Eat – Verywell Fit.” 20 Jun. 2021, https://www.verywellfit.com/the-weight-trainers-bodybuilding-diet-3498427 Accessed 30 Jun. 2021.
5 “7-day bodybuilding meal plan: Benefits, nutrition, and grocery list.” 22 Dec. 2020, https://www.medicalnewstoday.com/articles/bodybuilding-meal-plan Accessed 30 Jun. 2021.
6 “8 Muscle-Building Diet Essentials – Bodybuilding.com.” 2 Apr. 2021, https://www.bodybuilding.com/content/8-muscle-building-diet-essentials.html Accessed 30 Jun. 2021.
7 “The Beginner Bodybuilder’s 4-Week Meal Plan | Muscle & Fitness.” https://www.muscleandfitness.com/nutrition/healthy-eating/beginner-bodybuilder-s-4-week-meal-plan/ Accessed 30 Jun. 2021.
8 “How to boost your immune system – Harvard Health.” https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system Accessed 30 Jun. 2021.
9 “What is a plant-based diet and why should you try it? – Harvard Health.” 26 Sep. 2018, https://www.health.harvard.edu/blog/what-is-a-plant-based-diet-and-why-should-you-try-it-2018092614760 Accessed 30 Jun. 2021.
10 “How Many Carbs Should You Eat per Day to Lose Weight?.” 2 Apr. 2020, https://www.healthline.com/nutrition/how-many-carbs-per-day-to-lose-weight Accessed 30 Jun. 2021.