HOW DO FAMOUS BODYBUILDERS EAT?

 

The primary goal of bodybuilding is to increase your body's muscular mass through weightlifting and a proper diet. Inside the gym, you focus on the different exercises and workouts while outside the gym your main focus is on a healthy and proper diet because focusing on your diet can help you get the most out of your workouts because improper foods can work against your bodybuilding goal.
 

Bodybuilding: Food to Eat and Avoid

Diet is equally an important component of bodybuilding, just like exercise. Nutrients from the proper eating of food are helpful for the muscles of a bodybuilder in recovering from the workouts and for the growth of muscles. On the other hand, eating improper foods or not enough of the correct ones would result in different difficulties.
 

Following are some foods to emphasize and others to limit or stay away from:
 

Foods to Emphasize On:

Food that a famous bodybuilder eats includes:

• Sirloin steak, ground beef, venison, chicken breast, salmon, tilapia, and cod are some examples of meats that are beneficial for a bodybuilder.
• Yogurt, cottage cheese, low-fat milk, and cheese are dairy products that bodybuilders should eat.
• Bread, cereal, crackers, oatmeal, quinoa, popcorn, and rice are examples of grains that are best for bodybuilders.
• Oranges, apples, bananas, grapes, pears, peaches, watermelons, and berries are some examples of fruits and have great health benefits.
• Broccoli, spinach, lettuce with leafy greens, tomatoes, green beans, cucumber, zucchini, asparagus, peppers, and mushrooms are some examples of vegetables and consider being the best diet for a bodybuilder.
• Almonds, walnuts, sunflower seeds, chia seeds, and flax seeds are among the seeds and nuts.
• Olive, flaxseed, and avocado oils are examples of oils and have a lot of health benefits.
  
   

 

Foods to Avoid

There are some meals you should limit even if you have eaten good food because of some harmful effects of these foods on bodybuilders' health.

These consist of:

Alcohol: Drinking too much alcohol can have a severe impact on your ability to reduce weight and muscle formation.

Added Sugar: These are high in calories but low in nutrients. Candy, cookies, doughnuts, ice cream, cake, and sugar-sweetened beverages including soda and sports drinks are among the foods high in added sugars, bodybuilders should avoid these foods.

Deep Fried Foods: When eaten in excess amounts these foods can encourage inflammation and another disease. Fried fish, French fries, onion rings, chicken strips, and cheese curds are among examples. All famous bodybuilders exclude these foods from their diets.

As a bodybuilder, you want to limit these foods also in addition to avoiding others before working out at the gym because they can slow down digestion and result in belly discomfort.

These foods consist of:

• High-fat foods including fatty meats, foods made with butter, and dishes with heavy sauces or creams should be excluded from the bodybuilder food menu.
• Beans and cruciferous vegetables like broccoli and cauliflower are high in fiber and are not good for bodybuilders.
• Sparkling water or diet soda is examples of carbonated drinks which should be avoided.
  
   

Supplements for Bodybuilding

Many bodybuilders use nutritional supplements, some of which are beneficial and others which are not.

The top supplements for bodybuilding include:

Whey Protein: Increasing your protein intake is simple and practical by consuming whey protein powder.

Creatine: Creatine gives your muscles the energy they need to complete one more rep. There are several brands of creatine, however the most useful is creatine monohydrate.

Caffeine: Caffeine helps you work longer and harder by reducing fatigue. Caffeine can be found in large amounts in coffee, tea, and pre-workout supplements.

Bodybuilder Sample Menu

Here is a sample one-week food menu that a famous bodybuilder eats. You can add or delete food items according to your taste.

Monday

• Eggs scrambled with mushrooms, oats, and a pear for breakfast.
• Blueberries and low-fat cottage cheese for snack time.
• White rice, broccoli, and a venison burger for lunch.
• Protein smoothie and banana for a snack.
• Salmon, quinoa, and asparagus for dinner.

Tuesday

• Protein pancakes for breakfast with light syrup, nut butter, and raspberries.
• Apples and hard-boiled eggs for a snack.
• Lunch contains Sirloin steak, sweet potatoes, and a vinaigrette-dressed spinach salad.
• Protein drink with a peach for a snack.
• Dinner will consist of pasta with ground turkey and marinara sauce and a side of cauliflower.

Wednesday

• Breakfast includes roasted potatoes, an apple, and chicken sausage with an egg.
• Greek yoghurt, strawberries, and almonds for a snack.
• Mushrooms, basmati rice, and turkey breast for lunch.
• Protein smoothie with grapes for a snack.
• Mackerel for dinner with brown rice, asparagus, and salad greens dressed with vinaigrette.

Thursday

• Breakfast contains a whole-grain tortilla with ground turkey, an egg, cheese, and salsa.
• Yogurt with granola and a pear for a snack.
• Lunch consists of chicken breast, a baked potato, broccoli, and sour cream.
• Protein shakes with mixed berries for a snack.
• Dinner will be a stir-fried dish with bell peppers, peas, carrots, brown rice, and shrimp.

Friday

• Breakfast of overnight oats with blueberries, strawberries, and Greek yoghurt.
• Jerky and mixed nuts with an orange for a snack.
• Lunch will consist of tilapia fillets with lime juice, pinto and black beans, and fresh vegetables.
• Watermelon with a protein smoothie for a snack.
• Dinner will be ground beef with corn, beans, brown rice, and green peas.

Saturday

• Breakfast: Corn, bell peppers, cheddar, and salsa with ground turkey and an egg.
• Snack includes an apple, crackers, and a tuna can.
• Lunch will consist of steamed broccoli and cauliflower with a tilapia fillet and potato wedges.
• Protein drink with a pear for a snack.
• Dinner will be rice, black beans, cheese, pico de gallo, bell peppers, and diced beef.

Sunday

• Breakfast consists of toast with avocado and sunny-side-up eggs with fresh fruit.
• Protein-filled balls with almond butter and orange for a snack.
• Lunch includes Slices of pork tenderloin with roasted garlic potatoes, carrots, and green beans.
• Protein shake and strawberries for a snack.
• Dinner will be spaghetti with turkey meatballs, marinara sauce, and parmesan cheese, with sautéed kale on the side.