Bodybuilding is centered around the building of your body’s muscles through weightlifting and nutrition. It is essential that people subscribe to the best diet for bodybuilders and not just on the physical activities involved in bodybuilding.
Whether recreational or competitive, bodybuilding is often referred to as a lifestyle because it involves both the time you spend in and outsaid of the gym. You must therefore, focus on your diet as eating the wrong foods can be detrimental to your body building goals.
Bodybuilders aspire to develop and maintain a well-balanced, lean and muscular physique. To do this, many bodybuilders start with an off-season followed by an in-season way of eating referred to as a bilking and cutting phase, respectively. During the bulking phase which can last months to years, bodybuilders eat a high calorie, protein-rich diet and lift weights intensely with the goal of building as much muscles as possible.
The cutting phase focuses on losing as much fat as possible while maintaining muscle mass developed during the bulking phase. This is achieved through specific changes in diet and exercise over a period of 12-26 weeks.
Benefits of Bodybuilding
There are several health benefits associated with body building. In order to maintain and build muscles, bodybuilders exercise frequently, performing both resistance and aerobic training.
Resistance training increase muscles strength and size. Muscle strength is highly correlated with a lower risk of dying from cancer, heart and kidney disease, as well as several other critical illnesses.
In addition to exercise, bodybuilders also focus on their nutrition with careful meal planning. Bodybuilders can eat in a way that not only support their efforts in the gym but also keep them healthy too. Following a healthy eating pattern, including nutrient-dense foods from all food groups in appropriate amount, can significantly lower your risk of chronic disease.
Best Diet For Bodybuilders – foods to eat and foods to avoid
Like training, diet is a vital part of bodybuilding. Eating the right foods in the appropriate amount provides your muscles with nutrients they need to recover from workout and grow bigger and stronger.
Foods to eat includes:
- Meats, poutry and fish: sirloin steak, ground beef, port tenderloin, venison, chicken, breast, salmon, tilapia and cod.
- Dairy: yogurt, cottage cheese, low-fat milk and cheese.
- Grains: Bread, cereal, crackers, oatmeal, quinoa, popcorn and rice.
- Fruits: oranges, apples, bananas, grapes, pears, peaches, watermelon and berries.
- Starchy vegetables: Potatoes, corn, green peas, green lima beans and cassava.
- Vegetables: Broccoli, spinach, leafy salad greens, tomatoes, green beans, cucumber, zucchini, asparagus, peppers and mushrooms.
- Seeds and nuts: Almonds, walnuts, sunflower seeds, chia seeds and flax seeds.
- Beans and legumes: chickpeas, lentils, kidney beans, black beans and pinto beans.
- Oils: Olive oil, flaxseed oil and avocado oil.
Foods to limit and avoid include:
- Alcohol: Alcohol can negativity affect your ability to build muscle and lose fat. Especially if you consume it in excess.
- Added sugar: These offer plenty of calories but few nutrients. Foods high in added sugars include candy, cookies, doughnuts, ice cream, cake and sugar- sweetened beverages, such as soda and sports drinks.
- Deep-fried foods: These may promote inflammation when consumed in excess. Examples include fried fish, french fries, onion rings, chicken strips and cheese curds.
- High -fat foods: High-fat meats, buttery foods and heavy sauce or creams.
Bodybuilding is judged on muscularity and leanness rather than athletic performance. Achieving the desired “bodybuilders look” requires regular exercise and special attention to your diet. Bodybuilders must pay special attention to their cutting phase, during which their calorie intake will change whiles their macronutrients ratio remains the same. This ensures that they get all the important nutrients the body needs for building muscles and overall health.
Health Line – diet for bodybuilding