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Having a muscular body is the dream of body builders. To achieve this, there are various ways that can be done. One of them is to adopt a healthy diet for body builders which is proven to support growth and muscle building.

In the process of building body muscles, a body builder does not only need physical training such as lifting weights. Body builder also requires planning a proper and regular diet, so that muscles get the maximum nutritional intake to develop.

Like This A Healthy Diet for Body Builders

To build and maintain a lean and muscular physique, a body builder needs to undergo two phases, namely the bulking phase which usually lasts months and the cutting for 12–26 weeks, depending on the needs of each person.

The bulking phase aims to build muscle mass, while the cutting phase is to maintain muscle mass while eliminating body fat. The right dietary rules and the choice of nutrient-dense foods are very influential in going through both phases.

These are the dietary rules for a body builder:

1. Pay attention to calorie intake

The calorie requirements of each body builder can vary, depending on your weight and what phase you are going through. In the bulking phase, a body builder needs to increase calorie intake by 15% of normal calorie needs.

For example, if his calorie requirement per day is 3,000 kcal, he should increase his calorie intake to 3,450 kcal per day. So, every body builder needs to know first how much normal calorie intake is usually needed.

The easy way is to weigh regularly 3 times a week and record what you eat. If the body weight remains the same, these daily calorie counts are normal calories which means neither losing nor gaining weight.

When switching from the bulking phase to the cutting phase, a body builder actually needs to reduce calories by 15% of normal calorie needs. This means, if previously he needed 3,000 kcal, in this phase the body builder only needs 2,550 calories per day.

2. Maintain weight

Even though the calorie needs in each phase differ greatly, the ups and downs of body weight must also be maintained. Every week a body builder is advised not to lose or gain more than 0.5–1% of the total body weight.

The aim is to ensure that the body does not lose too much muscle mass during the cutting phase or gain too much body fat during the bulking phase.

3. Specify the macronutrient ratio

After the body builder determines the number of calories it needs, it can determine the ratio of macronutrients, namely protein, carbohydrates, and fat, which it needs every day.

Unlike the difference in calorie requirements between the bulking and cutting phases, the ratio of macronutrients required in each phase does not change. Commonly recommended ratios are:

• 30-35% of calories from protein, such as chicken, fish, eggs and beef
• 55–60% of calories from carbohydrates, such as rice, sweet potatoes and wheat
• 15–20% of calories from fats, such as olive oil, fish oil, and seeds

The recommended meal schedule is actually the same as the normal meal schedule, namely 3 main meals (morning, afternoon, evening) with 2 snacks before lunch and before dinner.

In addition, after 60 minutes of exercise, body builders are also advised to consume about 20 grams of high-quality protein to help build muscle.

4. Eat the recommended foods

A healthy diet is an important part of a body builder. Eating the right foods and in the right amounts can provide your muscles with the nutrients they need to get bigger and stronger. The food consumed in each phase is generally not different, because what is distinguished is the number of calories only.

The following foods are recommended for consumption:

• Beef, chicken and fish
• Yogurt , cheese, and low-fat milk
• Bread, cereal, oatmeal , and rice
• Oranges, apples, bananas, grapes, pears and watermelons
• Potatoes, corn, green beans and cassava
• Broccoli, spinach and tomatoes
• Almonds, walnuts, sunflower seeds, and chia seeds
• Peas, kidney beans, and pinto beans
• Olive oil

Meanwhile, the foods that need to be limited are:

• Foods high in added sugar, such as candy, cookies, donuts, ice cream, soft drinks, energy drinks and alcoholic drinks
• Fried foods, including fried fish, fried chicken, and french fries

Apart from limiting these foods, body builders are also advised to avoid certain foods before exercising, such as:

• High-fat foods, such as high-fat meats, foods containing butter, sauces, or heavy cream
• High-fiber foods, such as broccoli or cauliflower
• Carbonated drinks, such as sparkling water or soda

The reason is that it takes longer to digest. As a result, food can last longer in the stomach and cause discomfort in the stomach when exercising.

Basically, a healthy diet for a body builder is to combine nutritious, balanced food in sufficient portions. To get optimal results, always balance nutritional intake and exercise with adequate rest and if necessary additional supplements.

If necessary, consult a nutritionist to make a proper diet plan, and determine the calorie and nutritional needs to build muscle mass according to the target you want to achieve.

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