Food of the bodybuilder

Food of the bodybuilder

We will begin a conversation about food of the bodybuilder with what food has to be on his table every day.

We provide the list of the best products for food of the bodybuilder. Let's notice that every day from this list it is necessary to eat as much as possible products, but not to choose from them only two-three that is them on a constant basis. The listed below products have to make about 80% of a daily food allowance of the bodybuilder.


  • fish (salmon, tuna, cod, mackerel). Canned food of a tuna in water, a salmon in water, a mackerel in oil;
  • eggs;
  • breast of chicken and turkey;
  • low-fat beef and pork;
  • cottage cheese;
  • protein of whey.


  • vegetables;
  • bean;
  • fruit with the low glycemic index;
  • oat flakes;
  • cereals;
  • bread from granular flour;
  • small portions of pasta (together with the food rich with proteins);
  • basmati rice;
  • potatoes;
  • sweet potatoes (sweet potato).


olive oil, sesame oil, linseed oil; almonds (unsalted and not fried); nuts (except pistachios).

The following products have to be excluded from a food allowance of the bodybuilder completely:


  • fat meat;
  • fat dairy products;
  • fast food;
  • whole milk;
  • soy.


  • usual bread;
  • food to which sugar was added;
  • mineral waters and soft drinks;
  • industrial fruit juice;
  • crackers, baguettes, breadsticks;
  • sweets;
  • honey.


  • margarine;
  • vegetable oil (excepting listed above);
  • the fried oil;
  • the fried or fried products.

Organization of healthy nutrition of the bodybuilder

The healthy nutrition of the bodybuilder consists not less than of six small meals a day. Not to break this mode, the bodybuilder has to think of food necessary for it in advance. Well once a week to cook to itself necessary food – to have it near at hand in the fridge that day when you have no time.

Here what you can make:

  1. To weld in a pan it is a lot of eggs – they maintain in the fridge more than 1 week.
  2. To bake several chicken breasts – are stored in the fridge of 5 days.
  3. To wash up a lot of green salad and fresh onions, at first to allow them to dry, then to cut, and in the closed capacity to put in the fridge, without adding either oil, or vinegar there – maintain, at least, 4 days.
  4. To weld 1 packing of basmati rice – 3 days are stored in the fridge.

To support the program of the food, tanks of the different size where he will put the food will be necessary for the bodybuilder and also food wrap – in which it will be able to wrap fruit or sandwiches.

The diet is extremely important for the bodybuilder, and the admission at least of one meal is inadmissible. And if it is a shame to you to get a box with food in the presence of others, think that in the summer on the beach others will be ashamed.

One prevention: do not buy what you are not going to eat. Those purchases which look "almost" harmlessly are the most artful. If, for example, you bake the whole chicken – be sure that some minute of weakness you will eat both a thigh, and a wing.

Let's list some general rules of healthy nutrition of the bodybuilder:

  1. Do not mix carbohydrates.
  2. Avoid food with high content of both carbohydrates, and fats.
  3. Always eat proteins or good fats with each carbohydrate of the low glycemic index.
  4. Eat vegetable fibers at each meal.
  5. Always add 2-3 spoons of olive oil to salads.
  6. During the day often drink water.
  7. Avoid to drink mineral water, industrial fruit juice, soft drinks and alcohol (including beer) as these products consist generally of "empty" calories and complicate fat splitting.
  8. At least, once a week abstain from any kinds of physical exercises, and eat this day much and well.
  9. Usually for a polchal prior to a training it is possible to have a bite (not later) – for example, one apple. If it is about full-fledged food – between it and the break has to be not less than two-three hours a training.
  10. Always weigh the food.

Some more secrets of food of the bodybuilder:

  1. In cocktail which you drink right after the training there has to be a protein, creatine and banana.
  2. After the training always eat firm food. That is, meat, a bird or fish together with rice or pasta. Food after the training has to be the most saturated.
  3. Buy the black bread which is already cut by chunks.
  4. Before food always wash away both water, and fish canned food oil.
  5. Do not take eggs, too big by the size, because in them there can be two yolks, and so you will lose count of calories necessary for you.

Creatine in food of the bodybuilder

  1. In days of trainings to accept 3-4 grams after classes.
  2. A days when there are no trainings, to dissolve 3-4 grams in juice which you drink in the morning. In 5 minutes after that it is possible to eat.
  3. In reception it is desirable to do 3-4 weeks of a break – not to spoil an organism.
  4. If you want to accept creatine constantly, in it there will be nothing terrible. Just track that the dose did not exceed 3 grams a day.
  5. Keep in mind that the bigger amount of creatine does not mean the best results at all. In effect, he jumps out in vain.

Features of food of the bodybuilder working with weight

Those who works with weight need daily in addition 20% of calories – to accelerate recovery of a body after intense activity. These calories have to be received by means of certain food.

More specifically, during the work with weight the food of the bodybuilder during the training, and right after it, has to be the following:

Proteins: whey.

Carbohydrates: glucose with the high glycemic index (dextrose / maltodextrin).

In one-two hours after the training the food of this bodybuilder has to include:

Proteins: simple yogurt or cottage cheese.

Carbohydrates: grain with vegetable fibers (with the high glycemic index).

Let's provide the power supply circuit on a set of muscle bulk for the beginning bodybuilders

Meal No. 1 (05:00)

  • omelet from 3 eggs;
  • 100 g of oat flakes with milk of 1% of fat content.

Meal No. 2 (08:00)

  • 150 g of the boiled or baked breast of a turkey or 200 g of a tuna in water with 2 tablespoons of olive oil;
  • 200 g of brown rice or 150 g of pasta;
  • olive oil salad.

Meal No. 3 (11:00)

  • 200 g of chicken breast without the skin (baked or boiled);
  • 1 boiled potato of the average size.

Meal No. 4 (14:00)

  • 200 g of cottage cheese;
  • 100 g of oat flakes and 2 glasses of milk of 1% of fat content.

Dream 15:00-18:00

Food prior to a training (18:00)

  • 1 apple.

Food right after the training (19:30 - 20:00)

  • banana and protein cocktail or 0.5 liters of milk of 0% of fat content.

The main food after the training (21:00)

  • 150 g of the baked salmon or 250 g of a low-fat beef chop;
  • 1 boiled potato of the average size;
  • salad.

Meal No. 5 (00:00)

  • 200 g of cottage cheese;
  • 30 g of nuts.


Author: «MirrorInfo» Dream Team