Once you figure out your maintenance calories, you can start to plan your meals and snacks.<\/p>\n
Bodybuilding Food Basics<\/h2>\n
Here are few general guidelines to follow when preparing your diet for bodybuilding.<\/p>\n
1.\u00a0 Consume enough calories<\/h3>\n
![\"Male](\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/09\/25132654\/diet-for-bodybuilding-600-calories.png\" "\\"\\"")
<\/p>\n
If you\u2019re looking to pack on muscle, make sure you\u2019re giving your body enough fuel to get the process started.<\/p>\n
\u201cFor building muscle, the number one most important thing is that you\u2019re getting enough calories in your diet,\u201d says Dana Ellis Hunnes, PhD, MPH, RD, senior clinical dietitian at UCLA Medical Center and author of Recipe for Survival.\u00a0\u201cWithout enough calories, it really doesn\u2019t matter how much of anything else you are getting, or in what proportion \u2014 you will not gain muscle, and you will likely lose it.\u201d<\/p>\n
2. Get enough protein<\/h3>\n
Protein is the building block of muscle, and it\u2019s the key nutrient for muscle growth.\u00a0How much do you need?<\/p>\n
For the average person who\u2019s looking to maintain overall health, at a minimum, it\u2019s recommended to consume at least 0.8 grams of protein per kilogram of body weight per day. For a 180-pound (82 kg) person, that\u2019s only 65 grams of protein.<\/p>\n
If you\u2019re bodybuilding, you need more \u2014 but not an unlimited amount. To stimulate muscle growth, experts recommend getting\u00a01.6 to 2.2 grams per kilogram of body weight in protein daily. For a 180-pound man, that\u2019s about 131 to 180 grams.<\/p>\n
You may have heard about bodybuilders consuming far more than that. But anything above the 2.2 grams per kilogram max is believed to be oxidized for energy or transaminated to form alternative bodily compounds.<\/p>\n
\u201cMore protein doesn\u2019t mean more muscle, especially if you\u2019re not getting enough calories overall,\u201d Hunnes says. And if you are getting adequate calories, your body may convert any excess protein you\u2019re consuming into fat.<\/p>\n
However, as that\u00a0study\u00a0notes, \u201cWhile research shows that consumption of higher protein doses (>20 g) results in greater AA [amino acid] oxidation, evidence indicates that this is not the fate for all the additional ingested AAs, as some are utilized for tissue-building purposes.\u201d<\/p>\n
3. Hit the right macros<\/h3>\n
![\"Prepped](\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/09\/25132727\/diet-for-bodybuilding-600-macros.png\" "\\"\\"")
<\/p>\n
For building muscle, stick with a 40-30-30 balance. Aim to get roughly 30% of your calories as protein, 30% of calories as healthy fats (such as olive oil, nuts, and avocados), and 40% of your calories as carbohydrates.<\/p>\n
4. Calculate for cutting vs. bulking<\/h3>\n
For bodybuilding, your daily calorie goals will vary depending on whether you\u2019re in a bulking phase or following a bodybuilding cutting diet. The exact amount an athlete needs will largely vary by individual.<\/p>\n
The goal of\u00a0the bulking phase\u00a0is, simply, to put on muscle mass. During this phase, such as during the \u201coff season,\u201d aim to consume\u00a010% to 20% more calories.<\/p>\n
Conversely, \u201cwhen cutting, you\u2019re trying to lose fat and simply maintain muscle, so the goal is to take in just as many calories as you need to lose fat mass, but not muscle mass \u2014 and that can be hard to do,\u201d says Hunnes. Aim to lose\u00a0no more than 1% of body weight per week, while maintaining protein intake to preserve muscle.<\/p>\n
Best Foods to Eat for Bodybuilding<\/h2>\n
![\"Healthy](\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/09\/25132714\/diet-for-bodybuilding-600-foods.png\" "\\"\\"")
<\/p>\n
The best foods to eat while bodybuilding include:<\/p>\n
- \n
- Just enough protein\u00a0to hit at least 1.6 grams per kilogram of body weight<\/li>\n
- Vegetables and fruits<\/li>\n
- Whole grains, in moderation<\/li>\n
- Nuts, seeds, and legumes (such as beans, peas and lentils)<\/li>\n<\/ul>\n
Hunnes advocates a whole-food, plant-based diet and says it\u2019s possible to get enough protein for muscle building while eating a vegetarian diet. \u201cIf you really don\u2019t think you\u2019re getting enough, you can add a\u00a0plant-based protein powder,\u00a0whey protein powder, or eat eggs,\u201d she says.<\/p>\n
If you eat meat, good sources of lean protein include chicken, fish like salmon or tuna, and lean meats like grass-fed beef.<\/p>\n
Best Foods to Limit<\/h2>\n
You might think that \u201cbulking season\u201d is a free pass to eat whatever you want, but there are still some foods that you\u2019ll want to avoid.<\/p>\n
Alcohol<\/h3>\n
![\"Close](\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/09\/25132638\/diet-for-bodybuilding-600-alcohol.png\" "\\"\\"")
<\/p>\nBooze is one of the first things you\u2019ll want to limit or eliminate. Not only is alcohol a source of empty calories \u2014 meaning they contribute no nutritional value \u2014 science has found that alcohol actively works against muscle building.<\/p>\n
Research indicates that excess alcohol\u00a0may impair muscle protein synthesis\u00a0and\u00a0may inhibit muscle recovery after exercise. However, if consumed after sport or exercise, a serving of approximately 0.5 grams per kilogram of body weight is unlikely to impact most aspects of recovery.<\/p>\n
Ultra-processed foods<\/h3>\n
These manufactured foods include prepackaged snacks, sugary cereals, soups, ready-to-eat meals, hot dogs, French fries, and store-bought sweets. They\u2019re another major underminer in your pursuit of the right kind of bulk.<\/p>\n
\u201cUltra-processed foods lead to inflammation in the body, which runs counter to building muscle,\u201d says Hunnes.<\/p>\n
Sugars<\/h3>\n
![\"Sugary](\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/09\/25132743\/diet-for-bodybuilding-600-sugars.png\" "\\"\\"")
<\/p>\nIt\u2019s wise not to overconsume simple sugars when you\u2019re bodybuilding. While consuming sugar can cause a surge of insulin right after a workout \u2014 which can benefit muscle growth \u2014 eating too many simple sugars for too long can lead to insulin resistance, which can inhibit it.<\/p>\n
Foods that are high in simple sugars tend to be low in nutritional value; these empty calories can pack on fat, making any muscle growth harder to see.<\/p>\n
High-fat foods<\/h3>\n
Healthy fats \u2014 such as olive oil, avocados, and nuts \u2014 are a key part of any healthy diet, especially for bodybuilding. What doesn\u2019t count: Deep-fried foods or foods high in saturated fat. That means fried chicken, french fries, tempura, calamari, pizza, doughnuts \u2014 you know the drill.<\/p>\n
Timing of Meals and Supplements<\/h2>\n
![\"Alarm](\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/09\/25132758\/diet-for-bodybuilding-600-timing.png\" "\\"\\"")
<\/p>\nAs for how often to eat meals and when, there\u2019s no magic number or equation. \u201cThe optimal frequency and timing of meals are whatever is right for that individual,\u201d says Hunnes. \u201cIf you like to eat three meals a day, that works \u2014 as long as you get enough calories and protein. If you prefer to snack, that works too! Remember the goal is to ensure you\u2019re getting enough calories and protein in your diet.\u201d<\/p>\n
Aim to consume protein throughout the day (at each meal and snack)\u00a0to optimize muscle protein synthesis. The\u00a0anabolic window theory\u00a0has largely been debunked, so we now know that the post-workout anabolic window lasts about four to six hours, not 30 minutes.<\/p>\n
So how do these guidelines translate into a routine? Hunnes suggests this example meal plan for a day:<\/p>\n
Breakfast<\/h3>\n
- \n
- Oatmeal with blueberries, peanuts, or almonds<\/li>\n
- Egg or tofu scramble with avocado<\/li>\n<\/ul>\n
Mid-morning snack<\/h3>\n
- \n
- 1 oz. trail mix, or walnuts with dates or raisins<\/li>\n<\/ul>\n
Lunch<\/h3>\n
- \n
- Lean ground meat or black-bean burger on a whole-grain bun with avocado, lettuce, tomato, and onions<\/li>\n
- Side of high-protein Greek or plant-based yogurt with chia seeds<\/li>\n<\/ul>\n
Afternoon snack<\/h3>\n
Dinner<\/h3>\n
- \n
- Chicken or tofu enchiladas with pinto beans<\/li>\n
- Side salad or grilled vegetables<\/li>\n<\/ul>\n
Remember: Daily calorie needs vary depending on factors like sex, weight, and activity level. So vary your portion sizes accordingly. For example, \u201cA woman might only need 1,500 to 2,000 calories daily, while a man might need 2,500 to 3,000 calories, depending on their activity level and goals,\u201d says Hunnes.<\/p>\n","protected":false},"excerpt":{"rendered":"
Bodybuilding \u2014 the art and science of\u00a0packing on serious muscle\u00a0\u2014 isn\u2019t simply about heaving heavy things. What you eat, when you eat, and how much you eat (or don\u2019t eat) matters. Thankfully, some simple guidelines can give you a solid foundation for\u00a0bulking up\u00a0while feeling as strong as you\u2019re trying to look. Read on for some […]<\/p>\n","protected":false},"author":1,"featured_media":3195,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[28,51,55,74,111,130,131],"class_list":["post-3194","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","tag-aesthetics","tag-bodybuilding","tag-bulk","tag-diet-tips","tag-ladder","tag-nutrition","tag-nutrition-facts"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/3194","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/comments?post=3194"}],"version-history":[{"count":0,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/3194\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media\/3195"}],"wp:attachment":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media?parent=3194"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/categories?post=3194"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/tags?post=3194"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
- 1 oz. trail mix, or walnuts with dates or raisins<\/li>\n<\/ul>\n