What are the Best Bodybuilding Foods?

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  • Written By: Troy Holmes
  • Edited By: W. Everett
  • Last Modified Date: 16 February 2020
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Bodybuilding is a sport that requires dedication to both physical activity and proper diet. Bodybuilding foods are the essential foods that enable a practitioner the ability to gain lean muscle while producing energy. These foods are included in a diet that is a delicate balance of high protein and efficient carbohydrates.

The bodybuilder requires more food then is typically required with other sports. This is because most bodybuilders are trying to gain muscle size and mass as well as overall muscle definition. The bodybuilder diet is a calorie-ntense diet based on specific bodybuilding foods.

The bodybuilder requires a strict diet including fruits, protein, minerals, and carbohydrates. Each food group should be monitored daily to ensure timeliness of digestion to match peak performance.

One of the most critical bodybuilding foods is water. The human muscle is made up of approximately 75 percent water. This requires the bodybuilder to include proper hydration in his diet. Effective hydration is essential for growing muscle because it helps with both recovery and strength during workouts. A typical bodybuilding program will include the ingestion of .60 ounces (17 grams)of water per pound (.45 kilograms) of body weight.


Protein is one of the primary building block for muscles. The bodybuilder will typically consume eggs, nuts, red meat, chicken, and fish in his protein diet. Eggs and fish provide a lean protein that also includes Omega-3 fatty acids. Omega-3 fatty acids are an essential polyunsaturated fatty acid that helps with overall cardiovascular health. The normal bodybuilder will need approximately 1 gram (0.35 ounces) of protein per pound (.45 kilograms) of body weight every day for effective muscle growth. The consumption of protein should be spread evenly throughout the day.

Carbohydrates are an immediate source of energy for the human body. The bodybuilder requires energy to perform efficiently during his workout. Typically the bodybuilders eat high-carbohydrate foods including wheat pasta, oatmeal, brown rice, and sweet potatoes. The bodybuilder should include carbohydrates before and after workouts to help with energy and recovery.

The amount of daily carbohydrates depends on the current fat level of the bodybuilder. A lean practitioner will typically need about 1.5 grams (0.52 ounces) per pound (.45 kilograms)of body weight. A bodybuilder with an average size frame should consume about 1 gram (.35 ounces) of carbohydrates per pound (.45 kilograms) of body weight. Consuming an extra 25 grams (.88 ounces) prior to a workout may help with increased energy levels.

Produce is also an important ingredient for the bodybuilder. The produce bodybuilding foods include a wide range of fruits and vegetables. Proper produce consumption should be included with each meal to ensure efficient minerals are added to the diet. These minerals can be supplemented with a multivitamin but whole foods are typically better.


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