Proper nutrition is an essential component of any successful bodybuilding program. Countless aspiring bodybuilders have spent hours in the gym, only to be undone by poor eating habits. A well designed diet will not only ensure that your body is properly fueled for growth and recovery, but will also be easy to follow and taste great.
Buy in Bulk
An effective bodybuilding diet will require lots of whole, healthy foods. Lots of time and money can be saved by buying foods in bulk. Freezing is the best way to ensure that vegetables, fish chicken breasts and lean meats will be fresh until you need them. Less perishable foods such as oatmeal and brown rice will be just fine in the pantry. Supplements such as protein powders area available in economy-sized tubs. Having a stocked kitchen will also keep you from resorting to fast food or takeout.
Preperation
One of the keys to success on any diet is to make it easier to eat well than poorly. Cooking as much food as possible at one time, and refrigerating it in reusable plastic containers is the best way to keep good food on hand. A portable cooler can be used to take meals to work or school. Preparing large quantities of food to take with you will cut down on your cooking time and ensure that you are never far from a healthy meal.
Meal Timing
To meet the demands of a bodybuilding program, your body needs a steady supply of nutrients. Eating a small meal every two to three hours is ideal because the food will be burned as it is eaten rather than stored as fat. Small and steady meals also keeps blood sugar levels steady, avoiding mood swings and fat storage. For most, this will mean eating six to seven times per day. Your meals before and after training are the most important because you will need to both fuel and recover from your workout. Immediately following training, your muscles are primed to store nutrients. An easily digestible meal such as a protein shake will keep muscles replenished with nutrients.
Limit Processed Foods
The less processed your food choices, the better. The processing of foods takes away valuable nutrients and fiber and adds chemicals and preservatives. The only processed foods on your diet should be protein supplements. Ideal carbohydrate choices would be oatmeal, brown rice, whole wheat pasta, fruits and vegetables. Proteins should consist of eggs, lean red meat, chicken breast and turkey breast. Fats are still necessary but should come from healthy sources like natural peanut butter, avocado and olive oil.
Servings
While many bodybuilding diets call for the precise measuring of food, there is a simple way to be sure that your serving sizes are appropriate. Your hand can be used as a guide. A serving of lean meat, chicken or turkey should be about the size of your hand laid out flat. A carbohydrate serving such as a bowl of brown rice or oatmeal should be about the size of your fist. Vegetables are unlimited as long as they are prepared without butter or dressing. Healthy fats such as olive oil, canola oil and natural peanut butter should make up about 20 percent of your calories.
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