A portable diet for bodybuilders calls for protein, carbohydrates and healthy fats to provide energy for training and to build muscle and keep body fat low -- in forms easy to carry along for meals and snacks on the go. Having your own healthy foods with you helps to prevent making choices that could undercut your diet. With a little planning, you can create a portable diet that provides fresh, nutritious meals for before and after training.
Shakes
Blending protein powder with ice, water and fruit creates a variety of flavors to maintain your protein intake for building muscle. Athletes in training may need up to 40 to 50 grams total of protein each day, according to the University of Illinois McKinley Health Center. The carbohydrates from fruit helps to restore the glycogen your muscles use as fuel. Whey protein powder is the most bioavailable of all proteins, meaning your body can make efficient use of this protein for building muscle. Casein is another quality protein source derived from dairy. It's used more slowly by the body and works well combined with whey for sustained energy from a portable shake. Rice, hemp or pea protein powders offer options for vegetarians or people with lactose-intolerance or dairy allergy. Carrying a shake in an insulated bottle helps to keep it cold and fresh.
Lunches
A whole grain pita or wrap offers a way to change up your lunch from the usual sandwich. Using different fillings and rotating them keeps portable bodybuilding lunches from becoming boring. Options that provide quality protein and complex carbohydrates to fuel your training include: barbecue chicken breast wrap with romaine lettuce, chicken salad in a multi-grain wrap with water chestnuts, roast beef with low-fat cream cheese in a high-fiber whole wheat wrap with baby spinach and egg salad with celery and butter lettuce in a whole wheat pita. Salads with these ingredients give you a reduced carbohydrate option for your pre-contest diet.
Portable Bodybuilder Dinners
Precooked meals, such as grilled chicken, salmon, cod or tilapia with steamed vegetables and brown rice or wild rice with a vegetable, or whole grain pasta with marinara and turkey meatballs or mozzarella cheese can travel in a cooler and heat up in a microwave for a quick meal at work or school. A burrito made with lean ground beef, chicken or tofu with beans and wrapped in a whole grain tortilla offers a healthy combination of lean protein, carbohydrates and fiber for a bodybuilding meal on-the-go.
Quality cold protein and carbohydrate combinations include cottage cheese with grilled vegetables and rye crisps, roast chicken with sweet potatoes, and green beans and tuna salad with bulgar and broccoli.
Snacks
Portable snacks for bodybuilding help you avoid foods that are high in empty calories, excessive fat or sugar. You may need to consume an extra 500 to 1,000 calories a day to gain weight. Choosing nutritious foods instead of empty-calorie foods and drinks will help you increase muscle instead of body fat. Plain yogurt with fruit, trail mix in moderation and whole grain crackers with almond butter are easy to carry along. A frozen banana and chocolate milk or frozen berries and Greek yogurt can satisfy a sweet tooth. Pop-top cans of tuna with whole grain crackers and a container of radishes, carrots, pepper strips and celery can satisfy your hunger between meals and offer satisfying crunch to help you stay on your diet.
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