Bodybuilders keep a smart training table by eating a wide variety of fresh vegetables, fruits, whole grains, lean proteins, non-fat dairy foods and non-saturated fats. The United States Department of Agriculture (USDA) has updated its popular
My Food Pyramid for vegans, vegetarians and for different ethnic tastes, such as the Mediterranean diet.
To fuel powerful workouts and build lean muscle tissue, bodybuilders can eat several smaller meals and tiny snacks that are nutrient-dense. This keeps blood sugar levels even and provides you with energy throughout your day. To keep building muscle, aim to eat half your body weight in grams in protein. For example, if you weigh 160 lbs., consider eating at least 80g of lean proteins.
Eat Protein
Step 1
Determine how much protein you require daily. The rule of thumb is half your body weight in grams in protein. For hardcore bodybuilders, they might bump that number up to 0.8g protein. Resist the temptation to eat a protein-heavy diet. Still include fresh vegetables, fruits and complex carbohydrates such as brown rice, millet, oats and quinoa. Over-consumption of protein is not advised.
Women don't have to worry that they will bulk up. Only men have the levels of testosterone to build massive muscle. For women to build such muscle requires heavy workouts with large weights. Always eat within an hour after a resistance training workout to replace glycogen. This helps build muscle.
Step 2
Vary the types of protein you eat daily. You don't need to eat a large steak for breakfast to build muscle. There are vegetarian and even vegan bodybuilders: They consume legumes with rice for complete protein, eggs, non-fat dairy foods such
as yogurt, nut butters and seeds. For example, a cup of non-fat, Greek-style yogurt has a whopping 23g protein for only 120 calories and 6g sugar (from the milk).
Eat fish, poultry, lean cuts of beef and low- or non-fat dairy foods. If you can't digest cow's milk, consider soy, almond or hemp seed milk. Supplement only if necessary with protein drinks as a pre- or immediate post-workout drink.
Step 3
Eat several small meals rather than fewer giant meals. For example, eating four to six smaller meals and one or two very small snacks are easier to digest. Your blood sugar levels will be more even and you'll be able to train well. A small meal might be half a turkey sandwich on whole wheat bread with low-fat Swiss cheese, low-fat mayo and mustard and a cup of vegetable and bean soup. Snacks might be protein drinks, roasted, unsalted nuts, fresh fruit and non-fat yogurt or crackers with low-fat cheese or almond butter.
The idea is to eat throughout the day so you aren't metabolizing lean muscle tissue. Avoid eliminating entire groups of foods, such as carbs. This can set you up for a binge later. In the long run, eating this way builds muscle and provides you with vitamins, minerals and fiber for better recovery and prevention of injury.
Things You'll Need
- Whole vegetables
- Whole fruits
- Whole grains: brown rice, millet, quinoa, oats
- Non-saturated fats: olive, canola, flax seed, hemp seed and fish oils
- Lean poultry, meat, fish, legumes
- Nuts
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