By the way, it is advised to take a balanced and nutrient-rich diet for better health. On the other hand, when it comes to bodybuilding diet, special care has to be taken about eating and drinking. The reason is that there is a need for foods that strengthen the muscles and promote them. Along with this, special care has to be taken of the certain quantity and time of the diet taken. let’s we discuss Diet Chart for Bodybuilding.
What is bodybuilding diet?
Protein is an important nutrient, which is considered essential for strengthening muscles. At the same time, in addition to maintaining body weight and mobility, along with proteins, foods containing carbohydrates and fats are also considered important. In such a situation, the diet included in the bodybuilding diet should be such that it includes 55 to 60 percent carbohydrates, 25 to 30 percent protein and about 15 to 20 percent fat.
In the next part of the article, now we will try to know the benefits of body building diet.
Benefits of Bodybuilding Diet
As we have already mentioned in the article that in body building diet, we include carbohydrate, protein and fat rich foods in a certain proportion. So come, in this part of the article, let us understand the different benefits related to body building of these three, which are as follows:
Carbohydrates : Carbohydrates act as a fuel for the body, providing energy for the body to function. With its help, a bodybuilder gets the ability to perform physical activities. This is the reason why carbohydrate-rich foods are considered important for body builders.
Protein : It has already been told in the article that protein is one such nutrient, which is known to promote muscle strength and their growth. In such a situation, for a bodybuilder, protein-rich foods help in building and repairing muscles.
Fat : Fat is also considered important in the diet for a bodybuilder. It helps in increasing the anabolic hormones. This can help a bodybuilder maintain lean body mass (fat-free body weight) while fasting.
Sample 7 Days Body Building Meal Plan
Given below is the chart, in which the diet plan for body building is explained in detail. To make a muscular body, the things given in this chart can be included in the diet.
|Day||Meal||What should we eat|
|monday||Breakfast (7 am to 9 am)||One bowl of oatmeal with milk or water, a handful of dry fruits or mixed nuts and two boiled eggs.|
|Lunch (1 to 2 pm)||One bowl of chicken curry or chickpeas, one medium sized roasted potato and one bowl of brown rice.|
|Dinner (7 to 9 pm)||A piece of grilled salmon with a sweet chili sauce or two to three medium-sized pieces of cheese, a bowl of brown pasta, a bowl of spinach greens and a glass of protein-rich banana shake.|
|Tuesday||Breakfast (7 am to 9 am)||Two scrambled eggs or one avocado, one whole grain toast with peanut butter, and one apple.|
|Lunch (1 to 2 pm)||One piece of tuna fish (poached) or one bowl of gram dal, one bowl of brown pasta and one bowl of green salad.|
|Dinner (7 to 9 pm)||One bowl of chicken or one bowl of kidney beans fried with soya sauce and onions, protein shake with a handful of nuts.|
|Wednesday||Breakfast (7 am to 9 am)||One bowl of grilled chicken or one egg, one whole grain toast, one bowl of yogurt and half a bowl of granola|
|Lunch (1 to 2 pm)||A bowl of mixed roast chicken (about 4 medium-sized pieces) with a green salad, or a bowl of roasted chickpeas and ½ a bowl of black beans.|
|Dinner (7 to 9 pm)||One roasted sweet potato, a handful of roasted corn, two medium chicken pieces or a bowl of lentils, a glass of protein shake and half a bowl of berries.|
|Thursday||Breakfast (7 am to 9 am)||Oatmeal made with a bowl of dried fruit, whole grain toast with peanut butter, and an orange.|
|Lunch (1 to 2 pm)||One bowl of prepared chicken with tomato gravy or one bowl of green peas and one bowl of brown rice.|
|Dinner (7 to 9 pm)||One bowl of kidney beans or meat, one bowl of salad, boiled sweet potato, protein shake and half a bowl of berries.|
|Friday||Breakfast (7 am to 9 am)||A bowl of oats soaked in curd overnight, two medium pieces of cottage cheese and half a bowl of fresh berries.|
|Lunch (1 to 2 pm)||Black Pepper Tandoori Chicken (about 4 pieces) or a bowl of kidney beans, two rotis and one avocado.|
|Dinner (7 to 9 pm)||Two medium-sized pieces of cod fish steamed with peas and quinoa or a bowl of chickpeas, a handful of dry fruits or mixed nuts and a glass of protein shake.|
|Saturday||Breakfast (7 am to 9 am)||Two pieces of boiled cod fish or one boiled potato, half a bowl of boiled peas and one pear.|
|Lunch (1 to 2 pm)||Two chapatis of mixed grain, one bowl of chicken curry or soybean curry and one bowl of carrot salad.|
|Dinner (7 to 9 pm)||A bowl of fried chicken or fried paneer, two mixed grain chapatis, a glass of protein shake and a bowl of sliced watermelon.|
|sunday||Breakfast (7 am to 9 am)||One whole grain toast with two eggs, a bowl of curd and a handful of dry fruits.|
|Lunch (1 to 2 pm)||quinoa and broccoli curry or two mixed grain breads with a bowl of meat.|
|Dinner (7 to 9 pm)||One medium sized roasted potato, two medium sized pieces of paneer or one piece of fry tuna fish, one bowl of salad, half a bowl of fried chickpeas, one glass of protein shake and half a bowl of grapes.|
Note : The diet plan given above is only a sample to build a body. Possible changes can be made in the diet to build a muscular body according to the physical condition and age of the person. Therefore, before adopting it, do consult your dietician once.
Following the diet plan to make a muscular body, we will know the beneficial foods in body building.
Foods to be eaten in Body Building
In this part of the article, we will sequentially tell about the beneficial foods during body building, which are as follows:
1. Lean Meat
Lean meat (lean meat/lean steak) is rich in protein and is included in body building foods. At the same time, it has already been told in the article that protein is considered to be the main nutritious diet for bodybuilding and is important for the development and strengthening of muscles. In such a situation, it can be beneficial to include low-fat meat (such as: – chicken and fish) in the diet for body building.
2. Whole Grains
It has already been told in the article that the body needs energy for physical activity. At the same time, to meet this requirement, it is considered necessary to include carbohydrate-rich diet in bodybuilding diet. At the same time, this thing has also been accepted in a research done by the Journal of Human Kinetics. Research mentions that low intake of carbohydrates can inhibit the body building process. In such a situation, including whole grains (such as barley, corn, millet and wheat), which are considered rich in carbohydrates, can prove helpful.
3. Milk Products
Milk and milk products are also included in bodybuilding food. The reason is that body building mainly includes food containing carbohydrate, protein and fat. At the same time, all these three nutrients are found in milk. At the same time, a research by NCBI (National Center for Biotechnology Information) mentions that products made from milk are good sources of protein, which is essential for body building. On this basis, it can be said that using milk and milk products in body building diet can prove to be beneficial.
4. Fruits and Vegetables
Everyone will be familiar with the fact that vegetables and fruits are rich in many vitamins and minerals, which are considered essential for health and well-being. At the same time, it has also been considered in a research that vegetables and fruits can play an important role in strengthening muscles in adolescents. On this basis, it can be believed that including fruits and vegetables in the bodybuilding diet can be beneficial for strengthening the muscles.
5. Nuts and Legumes
Nuts and legumes are also included in the body building diet. This has been considered in the research done by the Journal of the International Society of Sports Nutrition. Research has shown that nuts are rich in protein and also contain some amount of fat, which is considered to be the main nutrient of a bodybuilding diet. At the same time, legumes are rich in carbohydrates, which can give a bodybuilder enough energy to perform physical activities. On this basis, including nuts and legumes in body building diet can also be considered useful.
What things should not be included in a good bodybuilding diet, we will learn about this further.
Avoid eating these foods in body building
Trans fat is considered injurious to health, so a good body building diet should not include things containing trans fat. Some of the foods containing trans fat are as follows:
Trans fat is found in processed foods. That’s why they should not be included in body building diet.
It is advisable not to include deep fried food items in body building diet. The reason is that such foods also contain trans fat.
Apart from trans fat, it is also advised to stay away from harmful products like alcohol and tobacco during body building.
In case of non-availability of essential nutrients from the food taken, it is also advised to take some body building supplements for good body building. Some of the common supplements included in a bodybuilding diet are as follows:
- HMB (beta-hydroxy-beta-methylbutyrate)
- branched chain amino acids
- citrulline malate
In the end, now we will talk about the disadvantages associated with bodybuilding diet.
Disadvantages of BodyBuilding Diet
Due to excessive seriousness of making your body healthy and following bodybuilding diet, some side effects can also be seen, which are as follows:
- fatigue problem
- diarrhea problem
- insomnia problem
- Craving for fatty and sweet foods
Frequently asked questions:
What is the main source of bodybuilding diet?
You have been told earlier in the article that protein is considered important for the strength and development of muscles. Therefore, protein can be considered as the main source of bodybuilding diet.
Are Bananas Bad for Bodybuilders?
No, bananas can play an important role in controlling the energy expended during exercise. At the same time, taking banana is considered beneficial even in the last week left of the body building competition. This is because the potassium present in bananas can help maintain fluid balance in the body. Therefore, including bananas in a bodybuilding diet can be considered beneficial.