Geschatte leestijd: 2 minutenIt can sometimes be very difficult for someone who does bodybuilding to meet their daily calorie intake. The following foods can contribute to a healthy way to achieve your daily calorie intake and help you create your own bodybuilding diet plan.
Bodybuilding nutrition
- Whole wheat pasta
- Whole grains
- Milk
- Cheese
- Sour cream
- Almonds
- Peanut butter
- Avocado
- Bananas
- Beef
- Olive oil
- Honey
- Dark chocolate
Create a diet plan
A diet plan for someone doing strength training doesn’t have to be very complicated. The simplest way is to structure your diet around breakfast, lunch, and dinner. You can add snacks between meals and later in the evening. These snacks should consist of proteins that help you recover and grow. A strength training diet plan could look like this:
- Breakfast
- Snack
- Lunch
- Snack
- Dinner
- Snack
Nutrition guidelines
Frequent protein: You should eat about 30 grams of protein every 2.5 to 3 hours. This can be obtained from whey shakes, eggs, or tuna.
Timing carbohydrates: It’s fine to include carbohydrates in every meal, but try to focus the carbohydrates on breakfast and the post-workout meal.
Healthy fats: Don’t forget your healthy fats. Milk, cheese, nuts, almonds, and olive oil are excellent sources of good fats.
Fruits and vegetables: Eat your fruits and vegetables. A banana or apple alongside your whey shake is a very pleasant snack and is full of vitamins and minerals that the body needs.
Variety: Eat varied sources of protein, carbohydrates, fruits, and healthy fats. Everything you eat consists of different amino acids and vitamins and minerals, so make sure you get these in all forms.
Post-Workout meal: The post-workout meal is the most important meal of the day. After a heavy and intense training session, your body is empty and needs to be quickly replenished with nutrients such as proteins, glycogen (sugars used as energy), amino acids, and vitamins and minerals. It is essential that you replenish these nutrients as quickly as possible to prevent catabolism.
And to quickly replenish the glycogen in the muscles and get an insulin spike, taking fast carbohydrates is very good. Dextrose is a good example of this.
