Today, over two-thirds of American adults are overweight or obese. You’re likely to be part of this demographic, and want to do something about it.
Most people take up some form of exercise to lose weight. If the thought of going on long runs outside makes you gag, then not to worry. Another way to get in shape is to take up bodybuilding!
Although you won’t have to do as much cardio, you still have to watch what you eat. Read on to see what you should (and shouldn’t) eat to have a proper bodybuilding diet.
In this article
Get the Essentials
Let’s get straight to it: there are certain foods you need to eat to build muscle effectively.
Mainly, you should up your protein intake, as that’s the building block for muscles. You should eat more white fish, white meat, whole eggs, egg whites, and Greek yogurt. Leak protein is what you should aim for.
Plus, you can eat some starchy foods, such as potatoes and yams. If you like pasta, stick to whole-wheat ones, quinoa, and brown rice. Eating non-sugary cereals for breakfast and packing lunches with bread and wraps is good too!
Also, don’t forget to get fruits and vegetables in your diet. Berries and tropical fruits are ideal, as well as leafy and fibrous veggies. Legumes such as beans can go into your bodybuilding meal plan too.
When cooking, opt for olive and coconut oil.
Avoid These Foods
On the other hand, there are foods you need to stay away from. Not only can they hinder your ability to build muscle, but they’ll also add fat and make you feel sluggish. In the worst-case scenario, some foods can upset your stomach while working out.
You should avoid eating foods that are deep-fried, as well as those that are high in fat, such as creams and high-fat meats. Foods with added sugars (like candy and cookies) are bad for you too, as well as foods high in fiber (like broccoli and cauliflower).
In addition, try not to drink alcohol or carbonated beverages.
Eat the Right Amount of Calories
When bodybuilding, there are two main phases: bulking and cutting.
Bulking is where you gain weight so you can build muscle. So naturally, you’ll want to eat more calories during this phase. In general, you should increase your caloric intake by 15%.
Cutting is losing weight to decrease fat. By the above logic, you’ll eat fewer calories and cut your caloric intake by 15%.
Strategize When You Eat Certain Foods
Not only should you increase and decrease calories according to your bodybuilding phases, but you should also eat certain foods at specific times.
For example, part of your diet’s starchy carbs, but don’t eat them whenever you want. Instead, limit them to either right before or after your workouts, as they’ll provide a fast source of energy.
And as you already know, protein is what’ll build your muscles. So ideally, you’ll have some every few hours or so.
Get Your Macronutrient Ratios Right
Another thing you need to hone in on is macronutrients. You’ll need to change them up based on which phase you’re in.
For bulking, you’ll want to get 15% to 20% protein, 20% to 30% fat, and 50% to 60% carbohydrate. For cutting, increase protein by 5%, decrease fat by 5% to 10%, and you can either keep your carb levels the same or drop it to as low as 25%.
Of course, these numbers are just a rule of thumb. You may have to adjust your carb levels based on your weight, energy levels, and end goals.
Don’t Eat Three Meals a Day
Normally, you’d have breakfast, lunch, and dinner. However, for bodybuilding, this isn’t ideal, as your blood sugar levels will spike and crash throughout the day.
It’s better if you have more meals, but make each portion smaller. You should also add healthy snacks; altogether, these things will keep your energy levels high and blood sugar levels stable. Plus, you won’t feel as bloated and uncomfortable as you would after a huge dinner.
Drink Plenty of Water
You should already focus on hydrating, even if you don’t exercise much. Water has so many benefits, including regulating your body temperature, making your skin better, decreasing joint pain, and improving your brain performance.
When you add in physical activity, you need to make a conscious effort to drink more water. That way, you can make up for the water lost through sweating.
While tea and coffee can help energize you, keep those to a minimum. They’re diuretics, which dehydrate you.
Add Supplements
It’s not always possible to get all the nutrients you need through the foods and beverages you consume. So don’t be afraid to add supplements! In fact, most bodybuilders do this to get a boost from their workouts.
You can use a supplement for bulking that has things like whey protein and creatine. You can even take a simple daily multivitamin to cover your bases, especially if you’re in the cutting phase.
Also, we mentioned caffeine earlier, which is ok in lower quantities. In addition to tea and coffee, you can consume caffeine through pre-workout supplements.
Eat the Right Bodybuilding Diet
When bodybuilding, knowing the right workouts and doing them at the right frequencies is key. However, what you consume matters significantly too. If you don’t eat and drink the optimal things, then you’ll find this journey to be an uphill battle.
So make things easier on yourself and put together the ideal bodybuilding diet. When you address all pieces of the puzzle, then you’ll bulk up before you know it!
Looking for more tips to build muscle? Then check out our other posts!
