Bodybuilding Meal Plan

Bodybuilding Meal Plan: What to Eat, What to Avoid

Unfortunately, some individuals may actually simple underestimate how a diet plan is to bodybuilding as an activity that is just about lifting the weights and exercising. The Bodybuilding Meal Plan is next to none and no time spent at the gym will be wasted. As much as this might sound like a cliché, muscles are made in the kitchen, and the kind of food you take will dictate the kind of muscles you are going to develop. While a bodybuilding meal plan includes the food that is necessary for muscle building it also considers the meals that would be undesirable for achieving the goal. This article depicts the bodybuilding meal strategy and the provided guidelines to do with food to take and food to avoid when in the process of building own flattering bodybuilding look.

Importance of a Balanced Bodybuilding Meal Plan

A Bodybuilding Meal Plan is an important factor in achieving muscular growth, body recovery from workouts and other objectives. In bodybuilding people might hear such a phrase as ‘You are what you eat’ most consciously. For our muscles to develop we subject our bodies to exercises that stress it and hence it requires special diet. If you fail to feed your body them, come running expecting little improvement regardless of how hard you exercise.

An optimal combination of proteins, carbohydrates, fats, vitamins and minerals in the meals helps the power producing organs of the body to function well especially during intensive sessions as well as provide the energy required in developing the muscles. It is therefore important that a Good Bodybuilding Meal Plan should also consider the time, because when you take your meals is equally important.

Macronutrients in a Bodybuilding Meal Plan

As a matter of fact, Bodybuilding Meal Plan that is effective has to involve macronutrient factors such as proteins, carbohydrates and fats. All three macronutrients are very important for muscle gain and other aspects of our lives.

Protein

As you surely know, protein is considered to be the muscle tissue element, which makes it the primary ingredient of the bodybuilding meal plan. Protein support muscles’ reconstruction after training, and strength and size increase. A rather precise recommendation for bodybuilders and strength athletes is from 1,2 to 2,2 g of protein per a kilogram of their weight. This depends with the level of training and the targeted results.

The best sources of protein for your Bodybuilding Meal Plan include:

• Chicken breast
• Turkey
• Fish (like salmon and tuna)
• Eggs
• Lean beef
• Plant-based sources like tofu, tempeh, and lentils

Introducing these foods means that the muscles get the right amino acids that they need form growth and development.

Carbohydrates

Carbohydrates are energy yielding nutrients that enable people to power their fitness routines. Though many individuals avoid carbs they are crucial in any Bodybuilding Meal Plan. These, supported with their ability to restock glycogen, which is burnt out during rigorous exercise. Calling them ‘Complex and simple carbohydrates is useful as long as one reduces the emphasis on foods made with refined carbohydrates that release sugar at rapid rates and cause energy peaks and dips.

Ideal carbohydrate sources for bodybuilding include:

• Brown rice
• Oats
• Quinoa
• Sweet potatoes
• Whole grain pasta
• Vegetables

Intake of these carb foods in correct measure assists in passing energy needed especially before and after exercising.

Fats

Many people misinterpret fats but they are important especially for a Bodybuilding Meal Plan. Fats are useful in hormone production such as testosterone, a hormone necessary for muscle gain. They also give lasting power and also aid in the functioning of every cell in the body.

Some excellent fat sources to include in a bodybuilding meal plan are:

• Avocado
• Olive oil
• Nuts and Seeds
• Fatty fish (like salmon)

One should make sure that these fats are only consumed in moderation as these are density feed, which simply implies that they contain a lot of calories.

Meal Timing in a Bodybuilding Meal Plan

Timing of meal is very essential when it comes to body building just like nutrition anyway. A typical Bodybuilding Meal Plan should also consider timing of meals to ensure of energy and muscle mass gain.

Pre-Workout Nutrition

Warming up before a workout is necessary for body training. Your body requires energy and it can best be supplied by a marriage of protein and carbs. Protein assists in minimizing muscle loss during a particular session and; carbohydrates are the source of power during a workout session.

Pre-workout meal ideas:

• Oats with a scoop of protein powder and a banana
• Grilled chicken with sweet potatoes and vegetables
• Greek yogurt with honey and some berries

Especially, avoid eating too close to the workout session of the day so that the food you consumed will be digested and turned to energy within 1-2 hours.

Post-Workout Nutrition

Muscles are loaded when you have exercised and at this state pump, they are in a broken-down state that can use nutrition to rebuild itself. The food consumed during exercise include; So, the food that you should take after your exercise are foods that has proteins and carbohydrates since they help refill glycogen as well as repairing muscles.

Post-workout meal ideas:

• Protein shakes with a banana
• Grilled fish with quinoa and vegetables
• Cottage cheese with some fruit and a handful of nuts

It is recommended to take this meal within 30 minutes – 1 hour after training to allow for replenishment.

Meal Frequency

Some people from this category prefer taking five to six small meals in a day instead of the three large meals. This approach sees to it that there are sources of nutrients to the muscles for build-up as well as boosting the metabolic rate as well as energy.

Your Bodybuilding Meal Plan should consist of:

• Breakfast

• Mid-morning snack

• Lunch

• Afternoon snack

• Dinner

• Post-dinner snack (if needed)

Hydration in Bodybuilding

Intake of fluids is also another important factor that dictates a Bodybuilding Meal Plan. It is a well-established fact that water is connected with muscle functioning recovery after exercise and sports performance. Effects of dehydration include decrease strength and endurance, and even muscle spasms. Remember to take sufficient quantities of water in your system especially when in the gym and after exercising.

It is generally advisable to drink at least 3-4 lit of water per everyone in a day. Also, he/she can take coconut water or homemade electrolyte sports drinks to replace shed minerals while exercising.

Foods to Avoid in a Bodybuilding Meal Plan

While it is very important to know what foods to consume, it is equally important to know which ones to stay away from when you are developing a Bodybuilding Meal Plan. There are certain foods that when consumed can slow your progress through the addition of unnecessary fat, bloat and low energy.

Sugary Foods

Sodas, candies and pastries among other food items provide calorie but little or no nutrients and result to increases in blood sugar and slumps. This pattern makes you feel weary and slows your workout recovery process. These foods do not contain any nutrients that will help with the formation of muscles, or the repair of muscles after strenuous exercise, making them minimal for your bodybuilding meal plan. Dependence on them reduces productivity since they lead to energy low mornings and undesired fat accumulation hence, they should be avoided in favor of nutrient-dense foods.

Processed Foods

Take for instance; fast foods, processed snacks, and frozen foods most of which are prepared with unfavorable ingredients like trans fats, sugars and preservatives. These ingredients cause fat accumulation, inflammation and poor recovery time when using the muscles after a session of exercise. Regular consumption of processed foods may also lead to digestive problems as well as exacerbation of nutrient malabsorption. Therefore, when undertaking any kind of muscle build up and recovery process, then one must ensure that he or she does not consider processed foods at all but instead take foods that have nutrients that are essential in enhancing growth of muscles such as proteins, whole grain foods and green vegetables.

Refined Carbohydrates

Processed sugars such as white bread, white rice and sweetened breakfast cereals are all nutrient-void carriers of little fiber, vitamins or minerals. These carbohydrates add up to quickly being depleted, giving rise to sugar rushes followed by lows. As in any diet, depending on refined carbs deems an individual to be storing fats within the body rather than achieving the desired muscle building. Complex carbohydrates should be preferred in a form of whole grain products, oats and sweet potatoes as they supply energy in the muscle recovery process.

Excessive Alcohol

Alcohol metabolism affect the body negatively especially the muscles; therefore, any extreme indulgence in the substance goes against the purposes of body building. All the nutrients’ Alcohols bring with them are non-Nutritional calories and also bring down the testosterone levels in the body which are needed for muscles. Besides, it has diuretic effects, disrupts sleep and has a catabolic effect on muscle proteins which are necessary for repair and recovery. But this has to be controlled since drinking alcohol also affects the body and hence may hinder the training and muscle acquiring process.

Supplements in a Bodybuilding Meal Plan

Whole food should be the primary focus of your Bodybuilding Meal Plan but there are some supplements which help further your objective by offering convenience and essential nutrients.

Protein Powder

I would wear whey protein powder for quick meals since it’s a good source of proteins and very easy to incorporate in the body. It is more especially ideal when taken after working out because the muscles require a fast-digesting protein for rebuilding and repairing. Protein contributes in the building of muscles, and as such, the protein powders are popular when it comes to establishing the required muscle development among the fitness trainees.

Creatine

Creatine is the most studied supplement in the field of muscle building. That way, peoples gain more strength, power and more muscles as a result of the enhanced ATP production, the muscle contraction energy source. Maintaining Creatine supplement can increase workout output, muscle mass and recovery between high intensity exercises.

BCAA which stands for Branched-Chain Amino Acids

BCAAs out of the three Leucine, Isoleucine and Valine are special essential amino acids involved in muscle protein synthesis plus recovery from muscle soreness. BCAAs reduce muscle breakdown and enhance its repair, thus enhancing muscle mass formation, and during work out session, they are used as they enhance muscular energy endurance.

Multivitamins

The use of a good multivitamin supplements helps in making the consumer get the necessary vitamins and minerals for a day. Enhances general well-being, muscle recovery, muscle performance, and assists your body and muscles to get the nutrition it requires for muscle rebuilding, energy creation and immune boosting during vigorous training.

Building a Bodybuilding Meal Plan: Sample Day

Here’s a sample Bodybuilding Meal Plan for one day:

• Breakfast: Baked eggs with spinach and whole meal bread, avocado on the side
• Mid-Morning Snack: Low fat Greek yogurt topped with some fresh berries and a small number of almonds.
• Lunch: Grilled chicken on bed of cooked quinoa, steamed vegetables and olive oil.
• Afternoon Snack: Protein shake consisting of a banana and peanut butter
• Dinner: Grilled salmon and boiled carrots and peas
• Post-Dinner Snack: Low fat cottage cheese with a bowl of fruits seasoned with mixed nuts

Adjusting Your Bodybuilding Meal Plan for Bulking vs. Cutting

Your Bodybuilding Meal Plan will depend on the specialization as either a bulk up (more muscle mass) or cut up (less fat mass, more muscle mass).

Bulking

In bulking phase, you focus in eating more calories than the amount of daily energy expenditure. This means elevating your protein, carbohydrate and fat consumption so the body receives more fuel to develop the muscles.

Cutting

When cutting fats, it is good to ensure that the fat stored in our body is trimmed down in the process without losing muscles. This means taking foods with fewer calories than the number of calories required by your body for a day. See the example below of what Your Bodybuilding Meal Plan should look like, regarding high protein intake to spare muscle tissue, but low carbs and fats to decrease fat mass.

Conclusion: Crafting the Perfect Bodybuilding Meal Plan

To be an expert bodybuilder, the main aspect you need is your nutrient. Developing a Bodybuilding Meal Plan is a great way to make sure your body is receiving the right nutrients to build muscle, repair muscles after exercise, and keep your energy up. In simple terms, if you are to consider macronutrients, timing, water intake and what to eat in preference to what is best avoided you should be on your way to successfully getting into proper body building.

Remember, consistency is key. Reduce portion sizes, follow your planned diet, keep track of the changes you make and set up objectives. Even if you are in the process of gaining muscle mass or shedding body fat, following a good diet plan will help you achieve your best physique in the shortest period possible.