Bodybuilding diet plans are not difficult if you can stay dedicated to them. A simple plan will consist of eating the same foods day after day and getting enough calories to keep you building muscle. According to the National Federation of Professional Trainers, you should try keeping protein levels spread evenly throughout the day to optimize absorption rates during bodybuilding training. Portions and amount will vary depending on your body frame, but the food and schedules are the same.
Breakfast
Your bodybuilding breakfast should start off with either egg whites or a protein shake or a combination of the two. This will depend on how much protein you require. Bodybuilders usually eat omelets stuffed with vegetables and lean meats, like steak or ground turkey. A small fruit cup with cottage cheese is a healthy choice and delivers vitamins you won't get from protein sources. Include oatmeal with every breakfast, as it is high in fiber. Drink water with your breakfast. Natural peanut butter on whole-grain bread is a good source of fiber, protein and healthy fats.
Lunch
Although there is no set rule that you can only have meat at lunch and dinner, lunch will usually consist of chicken, fish or tuna. A protein shake as a supplemental protein source helps meet additional calorie requirements. Include some steamed vegetables and brown rice to get adequate fiber. You can have a salad for lunch, but avoid lettuce and instead go for spinach or other more nutrient-dense leafy greens. Olive oil and lemons are perfect for dressing and give you much-needed healthy fats and vitamin C.
Dinner
Your dinner can be a repeat of either lunch or breakfast or an entirely different meal. The requirements are still the same; heavy protein, complex carbs, fiber and healthy fats. Have protein shakes, eggs, chicken or lean cuts of beef for dinner. Use beef sparingly to avoid getting too much saturated fat in your diet.
Snacks
Snacks keep your body's energy levels steady by providing it with another helping of muscle-building protein. What you snack on depends on when you will be working out. If you work out before your morning snack, choose a protein-heavy snack, like a small tuna sandwich, protein shake or eggs. If you work out after the morning snack, you'll want more carbs to help fuel the workout. Try a piece of fruit, such as an apple or banana, in addition to a protein source.
References
- "Sports Nutrition Manual"; National Federation of Professional Trainers, Mark P. Kelly, et al.; 2006
- "American Council on Exercise Personal Trainers Manual"; Cedric X. Bryant; 2003
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