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The diet of a bodybuilder who regularly goes to the gym should be rich in easily digestible protein, carbohydrates and he althy fats. In addition to the proper distribution of nutrients, the key issue in a bodybuilder's diet is how many calories to ingest with meals. Learn the advice of dietitian Mikołaj Choroszyński on how to create a bodybuilding diet to build muscle mass.

The bodybuilder's dietmust support trainingin the gymand help achieve the goal of maximum development of pure muscle mass with maximum reduction in content adipose tissue. In addition, a bodybuilding diet should support the body with regular and intense physical exertion. It is not an easy task and requires appropriate knowledge. It is important to know the dependencies that occur in the body and how they can be influenced by a proper diet and training.

And you can influence it to a large extent. It used to be said that a properly selected diet is 70% of success - and this claim is not out of touch with reality.

In this article, I will introduce the principles ofbodybuilding dietfor a beginner with less than 1 year training in the gym.

Contents:

  1. Bodybuilder diet - how many calories should you eat?
  2. Mass or reduction?
  3. Protein in a bodybuilder's diet
  4. Fat in a bodybuilder's diet
  5. Carbohydrates in a bodybuilder's diet
  6. Irrigation
  7. Appropriate meals distribution in the bodybuilder's diet
  8. Pre-workout nutrition
  9. Regeneration
  10. Supplementation - is it needed?

1. Bodybuilder diet - how many calories to eat?

The first and most important issue in the diet of a bodybuilder isestablishing an appropriate caloric balance tailored to the needs of the body . If you cannot use the appropriate equipment for body composition analysis (you can find it in dietary offices or medical centers), you can calculate your metabolism using the formula for BMR:

Click HERE to learn the Basal Metabolic Rate (BMR) formula

Remember: it takes months, and sometimes years, to reach your first goals. However, many sub-goals are realized along the wayeffectively build motivation. In other words - it's fun to see that the planned reduction every month shows a little less weight!

Knowing your metabolism, you now need to determine whether you are building muscle mass or reducing body fat.

2. Mass or reduction?

A lot depends on individual predispositions and, above all, the current level of adipose tissue. When composing a bodybuilding diet, keep in mind that, regardless of the goal, neither the excess nor the deficit can be too high. For starters, subtracting 300 kcal per day should be fine. Follow this nutritional plan for about 1-3 months - during this time, watch your body change. It is very helpful to take pictures of your body and write down your weight and circumference. Measurements must be checked, but not more frequently than once a month.

At this stage, be patient. The body does not like frequent changes. After a month, see results - if you have noticed progress (weight gain or loss), continue with the plan. Remember - bodybuilding is more like a marathon. The goal is distant but you are getting closer every day!

3. Protein in the diet of a bodybuilder

This ingredient has grown into many myths. Anyone starting their adventure with the gym knows that protein is essential in a bodybuilding diet. However, incorrect information is often duplicated.

One of the most repeated myths about protein is "the more the better". The fact that both amateur and professional athletes have a greater need for proteins. However, too much protein supply is associated with a decrease in the production of certain hormones, including testosterone, and also translates into reduced physical performance during training, because protein is not a good energy substrate.

  • Testosterone diet - how to increase testosterone levels with a diet?
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How much protein in a bodybuilding diet?

For people practicing strength and bodybuilding sports, it is recommended to consume1.2 g-2.2 g of protein per kilogram of body weight . Neither more nor less protein is recommended, as confirmed by numerous scientific studies. Remember:

  • Protein deficiency will make it impossible to maintain a high level of muscle tissue.
  • Protein is a weak energy substrate, therefore its excess will burden the body. This may translate into weaker development of strength or slower regeneration.
  • People who slowly develop muscle tissue should follow a diet with a lower supply of protein andan increased amount of energy substrates from fats and carbohydrates.
  • People who gain weight easily should use a diet with the upper limit of protein supply, supplementing it with fats and carbohydrates, respectively.

The median for a person weighing 70 kg would be 126 grams of protein per day. This is the optimal amount of protein in the diet for a beginner bodybuilder.

How often to eat protein?

How many trainers, so many schools telling you how often you should consume protein. However, research-backed knowledge shows that the best time to consume protein isafter weight training . Within an hour of completing exercise, you should consume 0.3 g of protein per kilogram of body weight. The number of meals should be adjusted to the individual lifestyle. Their spread ranges from 3 (in the case of the intermittent fasting model) to even 7-8 per day. Meals should not cause discomfort, e.g. due to too much volume or a constant feeling of insufficiency. The plan should take into account the current lifestyle and other daily duties - so as to easily fit into the established daily caloric value.

If you are a busy person, maybe 2-3 large meals a day will be more suitable for you? It is important that each protein-providing meal contains enough protein to exceed the leucine threshold that stimulates muscle anabolism.Leucine thresholdit is a certain limit for a protein, namely the amino acid leucine (one component of proteins), beyond which a signal flows for the body to increase muscle protein synthesis. On average, this corresponds to 20-30 g of high-quality protein in one meal. To deliver this amount, eat:

  • 100-150 g turkey breast,
  • 110-160 g semi-skimmed cottage cheese,
  • 100-150 g salmon,
  • 160-250 g eggs,
  • 23 - 35 g of whey protein isolate.

Recommended protein sources

The best sources of protein for people on a bodybuilding diet are those of animal origin, because they contain a full profile of amino acids, i.e. building blocks from which, among others, muscles are built. Especially valuable are: beef, pork, poultry, dairy products, fish, eggs.

Good plant sources include: tofu, tempeh, seitan, pulses (soybeans, beans, chickpeas, lentils, peas), nuts, seeds.

In case of insufficient supply of protein, supplementation with high-protein products is recommended.

Read more: Leucine for mass and slimming - action, side effects and dosage of the supplement

4. Fats in the diet of a bodybuilder

Fatsin the diet are essential. It is especially important to provide EFAs, i.e. unsaturated fatty acids from the omega-6 and omega-3 family. In addition, fats are involved in the formation of important hormones, including natural testosterone.

It is assumed that in a balanced diet there should beno less than 1 g of fat per kilogram of body weight . For a man weighing 70 kg, it will be about 70 g of fat.

The best sources of fat are: unrefined vegetable oils (olive oil, rapeseed, sunflower, rice, coconut oil), butter, nuts and seeds, avocados, eggs, sea fish, meats, fatty dairy products.

This article does not go into the breakdown of fatty acids. Remember that your diet should be varied. If you don't eat oily marine fish at least twice a week, consider supplementing with omega-3 fatty acids.

5. Carbohydrates in the diet of a bodybuilder

In a balanced diet, carbohydrates are the main source of energy. Therefore, if you meet the requirements for protein and fats, supplement the remaining caloric requirements with "carbs". When using a caloric deficit, however, do not go below the limit of 150 g of carbohydrates per day.

Remember that along with carbohydrate products you also provide a whole pool of vitamins and minerals.

You can spend a larger amount of carbohydrates on a meal before training (it will improve efficiency during exercise) and after the training unit itself, to replenish energy reserves and support regenerative processes.

Recommended sources of carbohydrates for bodybuilders are: groats, whole grains, rice, starchy vegetables, root vegetables, legume seeds, fruit.

Important

6. Irrigation

It has been assumed that the minimum of fluids to meet the body's needs is 1.5 liters per day for a non-exercising person. In practice, this amount can often be even twice as large, especially on training days. A 1% drop in hydration will drastically worsen your performance and athletic performance.

How do I check my hydration level? Before and after training, the weight should be the same. If your weight is lower after training (without urinating), it means that you are dehydrated.

It is worth using medium or highly mineralized water. For amateur bodybuilders, there is usually no need for isotonic fluids. However, if you feel better drinking this type of drink during training, there are no contraindications for it. Just be careful, these are always extra calories that should be included in your daily energy balance.

7. Appropriate meal distribution in the bodybuilder's diet

In a balanced diet plan, the optimal number of meals is 3-5. There are exceptions to this rule in certain situations. The best solution is to eat your meals at fixed times. The body does not like changes and randomness, it reacts to it with stress.

At least 3 meals a day should provide enough protein to exceed the leucine threshold.

The distribution of fats and carbohydrates during the day may be different and depends on individual predispositions. The most important thing is to observe the organism.

8. Pre-training nutrition

It can be based on two models:

  • Model A) The daily calories are divided evenly across all meals and contain the same amount of nutrients. Then you should not make any additional modifications related to the training.
  • Model B) Increasing the supply of carbohydrates in the period before and after training. In this case, the pool of energy from fats falls on meals in the remaining times.

9. Regeneration

When training intensively, the body needs adequate regeneration. Mostly, this aspect is ignored by young gym members. However, it is appreciated by people who already have experience. Remember - more is not better!

Bodybuilding training should be adapted to your recovery abilities. How much training, so much properly planned regeneration. Overtraining causes increased catabolism of muscle tissue and a decrease in male sex hormones such as testosterone.

10. Supplementation - is it necessary?

Yes. During the first 3 months, vitamin D3 supplementation is recommended. The most effective and best-tested forms are prescribed in a medical standard by doctors. If the menu does not include fish, it is worth considering additional supplementation with omega-3 acids.

In addition, in the event of problems with meeting the daily protein requirement, supplementation with a protein supplement is recommended. Whey supplement has the best absorption and anabolic response in the body. After the first 3-6 months, creatine can be introduced into the supplementation plan, but it is not essential. The most effective and well-studied form is the monohydrate. The daily dose of creatine varies from 5 to 10 g.

This will be useful to you

The most effective supplements for muscle mass

  • BCAA amino acids
  • Creatine malate
  • GABA (Gamma-Aminobutyric Acid)
  • Beta alanine
  • Tauryna
About the authorMikołaj Choroszyński, nutritionist and gastrocoach Master of Human Nutrition idietetics, psycho-dietician, youtuber. Author of the first book on the Polish market about a diet counteracting neurodegenerative diseases "MIND Diet. A Way for a Long Life". He fulfills himself professionally, running his Bdieta diet clinic, because nutrition has always been his passion. She helps her patients by telling them what to eat to stay he althy and look good.

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Diets for active people