What should bodybuilders eat for dinner

Every meal plan is easier to follow with protein shakes to help along the way. Have one post-workout, or anytime you need a low-carb, high-protein meal replacement. View all articles by this author. Meal 1. Greek Yogurt. Eggs Omega-3 eggs. Meal 2: Double Chocolate Cherry Smoothie. Protein Powder. Coconut Milk. Cocoa Powder.

Meal 3: Bibb Lettuce Burger. Red Onion. Even in the bulking phase, nutritious choices are encouraged to promote healthy weight gain. Similarly, in the cutting phase, the goal is to cut out less nutrient-dense foods rather than restrict calories.

Those committed to this eating plan will probably see the results they're looking for since they are likely already conscientious about exercise, meal timing and planning, and choosing foods that deliver lots of nutritional value. It's definitely not easy to figure out macronutrient balances, time your meals and snacks precisely, and tailor everything you're doing so it works for you and not the person next to you at the gym.

As such, this plan may not be realistic for some people to stick with. It's not particularly easy to follow this diet, due to all the mathematical calculations needed and the extensive meal planning, prep, and scheduling that is required.

Promotes Unhealthy Behaviors. Sometimes bodybuilding diets can lead to unhealthy habits, as in a case study regarding the adverse effects of consuming too much protein.

Additionally, the cutting phase of this diet can be challenging to adhere to because what you want your body to do lose fat, keep muscle is incongruent with what it wants to do keep fat, lose muscle. Following an imbalanced diet can adversely affect sports performance. Some aspects of a bodybuilding diet may create an unhealthy relationship with food and lead to body image issues.

While the bodybuilding diet is fairly unique in its goals, it shares similar characteristics with other healthful eating plans. The bulking phase of the bodybuilding diet is also similar to a weight-gaining diet , which also recommends consuming a variety of nutritious foods to put on weight.

The U. Department of Agriculture's — Dietary Guidelines for Americans advises a balanced mix of fruit, vegetables, protein, whole grains, low-fat dairy products, and healthy fats. The bulking phase adheres to these guidelines, but the cutting phase is slightly lower in fat than the USDA's recommendation's for a healthy eating pattern.

The bodybuilding diet is not recommended for those who are overweight. To lose weight you need to create an energy deficit ; which means that the energy or calories you consume in food is less than the energy you expend in exercise and daily living. But you can still lift weights during a weight loss plan and build muscle tone. Regardless of whether your goal is to lose, gain, or maintain weight, it can be helpful to know how many calories you should be consuming each day.

This calculator can give you an estimate. When compared with federal guidelines for a well-balanced diet, the bulking phase of bodybuilding diet is closely aligned. When well-balanced, a bodybuilding diet rich in nutrient-dense whole foods could potentially help to promote overall health. Diets that limit processed foods and focus on whole fruits and vegetables, lean protein , whole grains, legumes, and healthy fats and nuts have been shown to prevent obesity, type 2 diabetes, heart disease, certain types of cancer, and cognitive decline.

The protein emphasis on a bodybuilding diet is also beneficial. Research has shown an association between high-quality protein intake and enhanced muscle recovery and rebuilding following a workout.

Consuming too much of certain macronutrients such as protein or micronutrients such as zinc can lead to health risks, sometimes long-lasting ones. Research shows that excess protein intake, particularly animal protein, beyond the recommended daily allowance may cause kidney problems.

Similarly, overconsumption of protein supplements, particularly whey protein, has been associated with kidney and liver damage and other health concerns. Lastly, the cutting phase of a bodybuilding diet may not be appropriate or safe for those who have had or are at risk for developing an eating disorder. Precision nutrition for exercise can be complex. Following some of the basics of sports nutrition and adhering to a healthy, balanced diet is a smart choice for any training plan, workout regimen, or weight loss goal.

If you need personalized advice, consult a doctor or dietitian for guidance. While we do not endorse fad diet trends or unsustainable weight loss methods, we present the facts so you can make an informed decision that works best for your nutritional needs, genetic blueprint, budget, and goals. Exercise, sleep, and other lifestyle factors also play a major role in your overall health. The best diet is always the one that is balanced and fits your lifestyle. Get nutrition tips and advice to make healthy eating easier.

ISSN exercise and sports nutrition review update: research and recommendations. J Int Soc Sports Nutr. Dietary supplements for exercise and athletic performance. Updated March 29, Joint position statement: Nutrition and athletic performance. Med Sci Sports Exerc.

Leaf A, Antonio J. Thank you for signing up. Your information has been successfully processed! I want content for Muscle and Fitness Promotions. As you gain weight in the bulking phase or lose weight in the cutting phase, you will need to adjust your calorie intake at least monthly to account for changes in your weight. Increase your calories as you gain weight in the bulking phase and decrease your calories as you lose weight in the cutting phase for continued progression. Once you establish the number of calories you need, you can determine your macronutrient ratio , which is the ratio between your protein, carbohydrate and fat intake.

Unlike the difference in your calorie needs between the bulking and cutting phase, your macronutrient ratio does not change. These are general guidelines, so its best to consult with a registered dietitian to determine your individual needs based on your goals to make sure your diet is nutritionally adequate.

Recommended calorie intake, but not your macronutrient ratio, differ between the bulking and cutting phase. To account for weight changes, adjust your calorie intake each month. Eating the right foods in the appropriate amounts provides your muscles with the nutrients they need to recover from workouts and grow bigger and stronger. Conversely, consuming the wrong foods or not consuming enough of the right ones will leave you with subpar results.

Foods to eat include 7 :. In addition to limiting these, you may also want to avoid certain foods before going to the gym that can slow digestion and cause stomach upset during your workout.

Many bodybuilders take dietary supplements, some of which are useful while others are not 10 , Include a variety of nutrient-rich foods across and within all the food groups in your diet. Avoid or limit alcohol, foods with added sugars and deep-fried foods. In addition to your diet, whey protein, creatine and caffeine can be useful supplements. Traditional bodybuilding diets typically contain limited food selections and little variety among and within food groups, which can lead to an inadequate intake of essential minerals and vitamins Each meal and snack should contain 20—30 grams of protein to optimally support muscle building You can enjoy the same foods in the cutting phase that you would when bulking — just in smaller portions.

Vary the types of foods in your diet and consume 20—30 grams of protein with each meal and snack. For the most part, bodybuilding is a lifestyle associated with several health benefits, but there are some things to know before doing bodybuilding. This low level of body fat, combined with the low calorie intake, has been shown to decrease sleep quality , negatively affect mood and weaken the immune system in the weeks leading up to a competition and even several weeks after 1 , 17 , 18 ,