What is BodyBuilding Food for Massive Gains?

When building muscles, individuals should consider bodybuilding food to gain proper nutrition. So besides resistance training, you must also consume carbohydrates to avoid fatigue and replenish glycogen.

This article will guide you on the right path if you plan to build your muscles. Here, you will learn what to eat and avoid when following a bodybuilding diet. Let’s get started.

What Must Be Included and Avoided for Bodybuilding Nutrition?

While resistance training is essential for growing your muscles, diet also plays a pivotal role in gaining muscle mass. Consuming the right and adequate food provides the required nutrients to your muscles. It gives them the energy to recover from long workout sessions and grow more robust and extensive.

Nevertheless, consuming inadequate food will provide you with subpar results. Here is a comprehensive listing of all the food items you must include and avoid for bodybuilding nutrition.

Food You Must Consume

Remember, the food you consume doesn’t determine the cutting and bulking of your muscles. Instead, the amounts play a significant role in this part. Some of the bodybuilding foods are:

  • Starchy vegetables

Your bodybuilding diet must include green lima beans, potatoes, cassava, green peas, and corn.

  • Poultry, meats, and fish

Pork tenderloin, sirloin steak, salmon, ground beef, tilapia, venison, and cod are essential for muscle building.

  • Vegetables

Colourful vegetables including spinach, broccoli, tomatoes, green leafy salads, zucchini, cucumber, green beans, mushrooms, asparagus, and mushrooms are best for a bodybuilding diet.

  • Dairy

Cottage cheese, low-fat milk, yoghurt, and cheese efficiently help in muscle building.

  • Fruits

High fibre fruits, including grapes, apples, oranges, peaches, bananas, berries, and watermelon, deliver the perfect nutrients.

  • Legumes and beans

Kidney beans, pinto beans, chickpeas, black beans, and lentils are a must for your bodybuilding diet.

  • Nuts and seeds

Sunflower seeds, almonds, flax seeds, walnuts, and chia seeds offer great nutrients for bodybuilding.

  • Oils

Consuming flaxseed oil, olive oil, and avocado oil are beneficial for bodybuilding diets.

Food You Must Consume with Limits

While keeping all kinds of food within your bodybuilding diet plan is essential, some should be limited. They are:

  • Added preservatives and sugar

These are very common for offering extensive calories to the body but significantly lower nutrients. So you must cut down food items containing added preservatives and sugar from your diet plan. Nothing in the world would go wrong if you could keep yourself away from cakes, cookies, sweetened beverages, etc.

  • Alcohol

Alcohol is best known for reacting negatively to the body. It can hugely impact your ability to build muscles, especially when consumed excessively.

  • Deep-fried fast food

These food items are very likely to promote inflammation whenever consumed in excessive amounts. So you need to cut down on fried food, including french fries, onion rings, cheese curds, etc.

Since you are hitting the gyms to grow your muscles through resistance training, there are certain foods you must avoid. Since they promote slow indigestion, it might upset your stomach before your workout sessions. Some food you need to avoid before hitting the gym includes:

  • High-Fibre food

Cruciferous vegetables and beans like cauliflower and broccoli are highly rich in fibre.

  • High-Fat food

Butter food items, high-fat meats, and heavy sauces might disbalance your entire digestive system, making it highly uncomfortable for you to work out.

  • Carbonated beverages

Diet soda or sparkling water are carbonated drinks. So they can transfer carbon dioxide within your body, and also result in excessive consumption of calories. 

Weekly Plan for a Bodybuilding Diet

A typical bodybuilding diet plan requires a minimal food selection. Incorporating a little variety within the food items might lead to inadequate intake of essential nutrients. Your food intake must be much higher if you are in the bulking phase and willing to grow your muscles.

Here is a week-long bodybuilding diet plan just for you.

Monday

  • Breakfast: Oatmeal and scrambled eggs with mushrooms.
  • Snack: Low-fat cottage cheese with blueberries
  • Lunch: White rice, broccoli, and venison burger
  • Snack: Banana and protein shake
  • Dinner: Asparagus, salmon, and quinoa

Tuesday

  • Breakfast: Protein pancakes with peanut butter, light syrup, and raspberries
  • Snack: Apple and hard-boiled eggs
  • Lunch: Sweet potato, sirloin steak, and spinach salad with vinaigrette
  • Snack: Walnuts and protein shake
  • Dinner: Ground turkey pasta with marinara sauce

Wednesday

  • Breakfast: Chicken sausage with roasted potatoes and eggs
  • Snack: Almonds and Greek yoghourt
  • Lunch: Basmati rice, turkey breast, and mushrooms
  • Snack: Grapes and protein shake
  • Dinner: Brown rice, mackerel, and salad leaves with vinaigrette.

Thursday

  • Breakfast: Egg, ground turkey, salsa, and cheese in a whole-grain tortilla
  • Snack: Yoghurt with granola
  • Lunch: Baked potato, chicken breast, broccoli, and sour cream
  • Snack: Protein shake mixed with berries
  • Dinner: Brown rice, stir fry chicken, broccoli, egg, carrots, and peas

Friday

  • Breakfast: Strawberries, blueberries, and vanilla Greek yoghurt with overnight oats
  • Snack: Jerky and mixed nuts
  • Lunch: Seasonal veggies, black and pinto beans, and tilapia fillets with lemon juice
  • Snack: Protein shake accompanied with watermelon
  • Dinner: Brown rice, ground beef with corn, green beans, and green peas

Saturday

  • Breakfast: Ground turkey served with bell peppers, salsa, corn, and cheese
  • Snack: Tuna can come with crackers
  • Lunch: Potato wedges, tilapia fillet, and bell peppers
  • Snack: Protein shake with pear
  • Dinner: Minced beef with black beans, cheese, bell peppers, pico de gallo, and rice

Sunday

  • Breakfast: Sunny side up eggs with avocado toast
  • Snack: Almond butter and protein balls
  • Lunch: Pork tenderloin slices with green beans and roasted garlic potatoes
  • Snack: Protein shake with strawberries
  • Dinner: Pasta topped with turkey meatballs, parmesan cheese, and marinara sauce

To Conclude

The right diet along with systematic weight training will provide you with incomparable results for bodybuilding. Please adhere to the diet plan from today itself.

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