How to Eat Like a Bodybuilder

If you're working to build muscle, you probably already know that just exercising isn't enough. Your diet is just as critical. Bodybuilders aim to keep their body fat percentage lower than average—between 3-8% for men and around 10% for women. The goal is to make muscles more visible, without a layer of fat covering them. Eating like a bodybuilder will help you build muscle and lose excess fat when combined with a proper workout routine. Essentially, you need a diet rich in protein and fiber, with low carbs and fats. Additionally, bodybuilders tend to eat more frequently.

Consume the right amount of protein. As you probably know, a bodybuilder's diet is high in protein. Building muscle requires a lot of protein, but simply increasing protein intake only adds calories, which is less effective than carbohydrates. For most people, supplementing 0.8g of protein per kg of body weight per day is sufficient. However, bodybuilders should consume around 1.2–1.7g of protein per kg of body weight per day.

• If using pounds for weight, convert to kilograms by dividing your weight in pounds by 2.2. For example, 200 pounds divided by 2.2 is about 91 kg. To find your daily protein needs in grams, multiply your weight in kilograms by 1.2 and then by 1.7. For instance, 91 x 1.2 = 109 and 91 x 1.7 = 155. This means you need between 109 and 155g of protein each day. You can round the result to the nearest whole number for convenience.
• Some good protein-rich food options: London broil steak, salmon, chicken breast, and pork tenderloin.
• Being a vegetarian or following a plant-based diet doesn’t mean you can’t eat like a bodybuilder. In fact, vegetarian bodybuilders are becoming more common. Some alternatives include soy (and other beans), seitan, quinoa, buckwheat, and mushroom protein.
• For breakfast, try eating egg yolks with oatmeal or protein-rich cereals with a protein shake. Avoid sugary cereals.

Use energy-boosting drinks between meals. Protein shakes are an excellent choice for an energy boost between meals. These drinks are especially helpful if you're trying to curb cravings for junk food.

• Whey protein is easy to digest and absorb.

Never skip a meal. Skipping meals has the same negative impact as skipping workouts. Your body needs nutrients from meals to build muscle.

• If you struggle to find time for meals, consider packing 1-2 pre-prepared meals in a container and taking them with you.

Maintain balance. While protein is essential, keeping your meals balanced is just as important. Specifically, vegetables and complex carbohydrates should make up the bulk of your diet.

• Some bodybuilders recommend eating asparagus, broccoli, or spinach, but there are plenty of other options available.

Stay hydrated. Your body is mostly water. To ensure proper functioning, it's essential to drink enough water. This is a key habit for everyone, but even more crucial for those training intensely.

Consume fats in moderation. A small amount of fat is beneficial, but avoid excessive intake. Steer clear of foods high in unhealthy fats, like butter and fried foods.

• Avoid animal butter, oils, and fatty sauces. Whenever possible, use a light non-stick spray as a substitute for butter or oil.

Avoid processed foods. Bodybuilders often aim to 'eat clean.' This means you should steer clear of unhealthy foods like fast food and processed items.

• These foods turn into fat rather than muscle. Remember, what you eat shapes your body.

Cut out sweets. Avoid refined sugars and simple carbohydrates at all costs. These foods are empty calories that take up space that could be filled with healthier foods that help build muscle.

• It's best to clear out sweets from your house to avoid temptation.
• Eating high-carb foods before bed is the worst. Since you won't be exercising for several hours, your body will store these carbs as fat.
• There is one exception: it's okay to have a small amount of carbs right after a tough workout. If you're craving a bagel post-workout, go ahead and have it to ease your hunger, but make sure you also get some protein in.

Be cautious when dining out. When eating out, you lose some control over the meal ingredients. Generally, restaurant food tends to have more fats and salt compared to home-cooked meals. Try not to eat out too often.

• When dining out, try to choose lean protein and simple vegetable sides. Scan the menu for meals that fit a bodybuilder's diet.

Don’t overeat. Many people hear 'eat more' and think they can eat as much as they want, but that's not true. Bodybuilders still need to control their food intake just like everyone else.

• The logic here is simple. If you consume more calories than you burn through exercise, your body will store the excess as fat. For bodybuilders, this calorie threshold might be higher than for sedentary people, but there are still limits.
• It's best to read food labels, track your calories, and aim to get as close to your protein target as possible. You need plenty of protein, but not too much.

Occasionally 'cheat.' It's okay to plan a 'cheat' meal now and then. Knowing that you can 'cheat' on a meal, maybe once a week, can help you resist the temptation to do so at other times.

• You can treat a 'cheat' meal as a reward for hitting a training goal. It can be a great motivator.

Have a light protein snack like Micellar Casein before bed. A light snack before bed can help curb unhealthy late-night cravings. Some bodybuilders recommend Micellar Casein protein for this purpose, whether in supplement form or in cottage cheese. It's argued that this protein takes longer to digest, so your metabolism will benefit from the slower digestion process throughout the night. The reason is that this milk-based protein clots when it encounters stomach acid, slowing the digestion and absorption of amino acids.

Consider changing the types of fats you eat. Small amounts of fat are calorie-dense, and when stored, they can help you reach your calorie goals. You definitely need some fat in a healthy diet. But the key question is: which types of fats? Most experts recommend incorporating monounsaturated fats and omega-3 fatty acids from sources like fish and avocados. While saturated fats are generally considered unhealthy, some bodybuilders suggest adding a small amount to your diet.

• Monounsaturated fats and omega-3s are crucial for muscle development. These can be found in foods like fish and avocados.

Think about supplementing with dietary supplements. When used in moderation, supplements can help fill nutritional gaps in your diet. Supplements for bodybuilders, like pre-packaged meals and quality protein powders, can support your daily meals. However, you should not become overly reliant on supplements. Most of your nutrients should come from whole foods, as they are better for your body.

• Supplement sellers often provide misleading information. Most supplements won't provide any results that can replace a healthy diet.

Choose your meal schedule based on what works best for you. The common belief is that eating more than 6 meals a day stimulates glycogen storage or replenishes amino acids, or prevents catabolism. However, a broader view backed by evidence suggests that this perspective is incorrect. What's more important is the total number of calories and nutrients you consume, not how you divide them throughout the day. If you feel better and train harder by having 3-4 larger meals a day, that could be the schedule for you.

Don’t overemphasize breakfast. Many bodybuilders place too much importance on breakfast. In reality, eating breakfast doesn’t offer any additional muscle-building benefits compared to eating at other times of the day. It's essential to have a healthy breakfast that's rich in protein, but the portion size and timing should be based on what makes you feel alert and ready for your workout.

• Prepare your meals in advance. Meal prepping for the entire week can make it easier to follow a nutritious eating plan during your fitness journey.
• Purchase low-fat, low-carb, low-sugar Whey protein blends (for instance, 3g or less). Many stores offer sample packs, so you can try before committing to a full purchase; some protein shakes don't taste good at all.
• Opt for foods with a low Glycemic index.

• If you're allergic to dairy, Whey protein shakes might not be suitable for you. Look for a dairy-free protein shake instead.
• Eliminating most food groups from your diet and replacing them with processed protein shakes or powders could increase the risk of high cholesterol, hypertension, disease, anemia, gastrointestinal disorders, and various other unpleasant side effects.
• Always consult your doctor before starting any diet plan.
• Excessive protein supplementation may lead to elevated cholesterol levels. If you have high cholesterol or are at risk, this diet may not be appropriate for you.
• Children, pregnant women, those planning to conceive, or nursing mothers should be cautious to avoid consuming excessive mercury. The U.S. Environmental Protection Agency (EPA) recommends not exceeding 360g of salmon or tuna per week (180g of albacore tuna), and advises avoiding swordfish, shark, king mackerel, and tilefish altogether. You should consult local health professionals to determine whether to avoid other types of fish.