Fitness models who grace the pages of fitness magazines work hard to keep themselves in tip-top, photo-ready shape. Often, they must be ready at a moment's notice to pose for shoots. That means they must adhere to a fairly strict diet plan. No one diet formula works for every person, not even fitness models. However, most fitness models follow specific diet principles to ensure that their body fat levels stay low and they always look lean and toned.
Misconceptions
Fitness models do not achieve their look by following starvation diets or eating supplements alone. Fitness models tend to undergo intense workouts regularly and thus require more protein than the average person, but they do not subsist on protein shakes and chicken breasts alone. Most follow a healthy, balanced diet that emphasizes nutrition and shuns processed foods.
Features
A typical diet followed by fitness models features foods that have been minimally processed. They avoid foods containing added sugars, refined grains, saturated fats and trans fats. A fitness model diet includes anywhere from 1.5 to 2 g of protein per kilogram of body weight, according to Kristine Clark, Ph.D., R.D., on the Oxygen Magazine website. Eating enough protein ensures that they can retain and build new muscle mass. A typical diet also includes healthy carbohydrates and fats. Most fitness models eat five or six mini-meals throughout the day to keep their energy levels high and provide constant nutrition for their body. It also prevents them from getting the stuffed feeling that can lead to bloating and irregularity.
Types of Food
A typical diet includes protein such as chicken breast, tuna, whey or soy protein powders and egg whites. Healthy carbohydrates such as oatmeal and brown rice are important to provide energy to working muscles. Fitness models also include heart-healthy unsaturated fats and omega-3 fatty acids daily---including olive oil, ground flax seeds, salmon and avocado. Water plays a critical role in diet, as well. For example, Monica Brant, a well-known model who also competes in figure competitions, says on the World Fitness website that she drinks a gallon a day.
Sample Meals
A day's meals might include a breakfast of scrambled egg whites with spinach, tomatoes, low fat mozzarella cheese and a slice of sprouted, whole grain toast. A pre-workout snack comes a few hours later consisting of a banana and almonds. Immediately post-workout, fitness models often consume a protein shake made with fruit juice and a scoop of whey protein powder. Lunch might be a large green salad with tofu, chick peas, olive oil and various raw vegetables with fresh fruit or a whole grain roll on the side. As an afternoon boost, a model might consume cottage cheese and chopped apple with a few toasted walnuts. Muscle and Fitness magazine notes in a 2010 article that cottage cheese is an ideal snack foods as it offers slow-digesting carbohydrates that prevent spikes in blood sugar levels that cause cravings and energy extremes. For dinner, herbed, baked, skinless chicken breast with brown rice, olive oil and broccoli makes a good choice. The serving sizes at each meal really depends on the model's calorie targets.
Considerations
What works for fitness models may or may not work for you. People's bodies react to diets differently, so it takes some trial and error to find an eating plan that maximizes your muscle growth and helps you burn fat. Remember that fitness models also have the benefits of makeup and lighting, and sometimes photo altering, to help them look their best.
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