Bodybuilding requires a lot of determination, dedication and discipline. When building a formidable body, one must remember that, regular workouts and lifting heavy weights is not enough. You need to fuel your body well, eat big to get big, holds true. Bodybuilding diet plan should not be restrictive, it should be a good mix of all the nutritious foods. Diet plan should be such that it should develop our overall health. The basic aim of bodybuilding is to be fit. Stuffing your diet only with all protein foods and supplements is definitely not good in the long run.
Foods to Include
A well-balanced diet plan which is rich in all nutrients will be helpful, not only to build muscles, but also for the overall health of the body. Only eating protein rich foods will not be sufficient, our body needs sufficient quantity of other nutrients like vitamins, carbohydrates, and fats in appropriate quantities. Carbohydrate and fats should form an integral part of our diet. Carbohydrates are essential for maintaining the energy levels of the body and also for other important processes of the body.
Eggs are rich in proteins, which are the building blocks of our body. Meat and poultry foods like chicken, turkey, beef, and red meat should also be included in proper quantities. Fish like tuna, cod, salmon, and swordfish also facilitate muscle gain. Along with this, milk and milk products like cheese, butter, and yogurt will also benefit the overall health of the body.
Vegetarian diet should include legumes like chickpeas, split peas, lentils, flageolet, and kidney beans. Even soy products, cereals and whole grain are good sources of protein. Occasionally snacking on seeds and nuts like sunflower seeds, pumpkin seeds, almonds, peanuts and hazelnuts is beneficial. Vegetables like cabbage, broccoli, mushrooms, potatoes, spinach and lettuce are rich in all nutrients. Fruits are rich in antioxidants, which are beneficial for the body to avoid muscle cramps and fatigue experienced after heavy workouts. So eat fruits like bananas, papaya, avocados, apricots, watermelon, etc.
Whey protein is an important body building supplement, because it contains all the essential amino acids. As our body cannot produce all the amino acids required to build muscle mass, taking whey protein in sufficient amounts will help. Whey protein is also essential because it enhances the levels of glutathione, an antioxidant, found in cells. Hence, whey protein should form an integral part of the diet for women and men. The best whey protein is the one which contains very less amount of fat and has high percentage of proteins. After a prolonged workout, bodybuilders may face minor health problems or fatigue. So taking whey protein which strengthens the immune system of the body is extremely beneficial.
Diet Plan for Beginners
The key for building a well-toned body is to have meals after every three hours in a day. Given below is a sample diet.
8 am: Meal 1
8 egg whites, 1 slice cottage cheese, 2 bananas, 1 glass milk and half cup nuts.
11 am: Meal 2
8oz grilled chicken breast, 2 slices of baked potato, 1 bowl vegetable salad and 1 scoop whey protein.
2 pm: Meal 3
5oz salmon, 1 whole wheat bagel, 1 glass fruit juice and steamed vegetables.
5 pm: Meal 4
Sandwich with 4oz turkey breast, 1 slice whole wheat toast, half cup almonds and 1 cup of yogurt.
8 pm: Meal 5
8 ounces of fish (salmon/tuna), 2 cups brown rice and 1 cup mix salad.
You can change this diet according to your likes and dislikes, but remember that it should be a good mix of everything. Different diets may suit different individuals, so look out for foods which suit you the best. Keep your diet plan on a trial and error basis. Apart from this, always remember to avail natural foods only, steroids or unnatural supplements can build the body fast, but they may cause harm in the long run.