Bodybuilder’s Diet | Food to Eat and What to Avoid.


As a bodybuilder food to eat and to avoid in your lifestyle is very important, as eating the incorrect diet can be ineffective to your primary bodybuilding objectives.

Both the duration you spent in gym and outside gym forms part of your lifestyle.

Many bodybuilders aim to develop and maintain optimal nutrient, lean and muscular physique.


Remember, resistance training always improves muscle strength and size.

Energetic muscle mass is highly correlated with a minimum risk of dying from cancer, heart and kidney disease, as well as several other critical illnesses

Therefore, this content elaborates what a bodybuilder food to eat and to avoid in his lifestyle.

Foods to Eat As a Bodybuilding Diet

Bodybuilder as two seasons that is the off -season and the in-season termed as a bulking and cutting phase.

In bulking phase, which is approximately one year, they are required to consume a high amount of calorie.

Meals rich in protein to help them develop more muscle as long as they can.


On the cutting phase, their goal is oriented on losing as many fats as possible but maintaining their weight.

This phase is fulfilled through given changes in diet and exercise within 12 – 26 weeks.

Realistic planning enables bodybuilders to eat in a way that not only supports their efforts in the gym but keeps them healthy too.

Following a healthy eating pattern, including nutrient-dense foods from all food groups in a desirable amount, can significantly lower your risk of chronic diseases.

The amount of calories to Eat

By using a calorie-tracking app, you can record the amount of calories you consume.

The recording is appropriate at least three times a week.

For instance, if your weight maintains, then you are not reducing or gaining muscle mass.

Eating more calories is necessary during bulking phase. So you need to increase the amount you intake by approximately 15 %.

Either in cutting phase or bulking phase you need to adjusts your calorie intake at worst monthly to compensate for your weight.

Note that, you should not gain weight or lose weight exceeding 0.5 % to 1% per week.

This enables you not to lose too much mass on your cutting phase or obtain too much fat on your off-season.

In this case, eating the right meal with the best amounts provides your body muscle mass with the most desirable nutrients they require to recover from exercise and become energetic and healthy.

In addition, the food you consume does not need to be different during either bulking phase or cutting phase, but the amount that do change. I hope am very clear on that.

Bodybuilder Foods to eat include:

  1. Protein such as meat, poultry, and fish that is, Sirloin steak, ground beef, pork tenderloin, venison, chicken breast, salmon, tilapia and cod.

         2. Dairy meal– yogurt, cottage cheese, low-fat milk, and cheese.

         3. Grains such as rice, popcorn, oatmeal, quinoa, bread, cereal, and crackers.

        4. Fruits like oranges bananas, apple, guava, grapes, pears, peaches, barriers, and watermelon

        5.Vegetables: Spinach, broccoli, leafy salad greens, tomatoes, green beans, cucumber, zucchini, asparagus, peppers, and mushrooms.

       6.Starchy vegetables like potatoes, cassava, green peas, green lima beans, and corn.

       7. Seeds and nuts: Chia seeds, almonds, walnuts, sunflower seeds, and flax seeds.

       8.Beans and legumes like kidney beans, Chickpeas, black beans, pinto beans, and lentils.

       9. Oils like avocado oil, olive oil, and flaxseed oil are some of the best for you.

Food to Avoid In Your Bodybuilding Diet.

Some of the foods you need to avoid in your lifestyle.

The food included in your bodybuilding diet can be harmful and disastrous to your health.

They can either make you lose weight or overweight.

They include:

1.Alcohol– drug abuse or excessive consumption of alcohol is very harmful to your health. It can negatively affect your capability to develop body muscle mass or lose body fat.

Therefore, avoiding alcohol is the best option in order to achieve your goals.

2.Plenty of sugar- too much calorie in your bodybuilding diet can be unhealthy to your body.

Such food includes candy bar, cookies, doughnuts ice cream, cake and sugar fruit juice or beverages like soda and sport drinks.

Always avoid such sugary foods.

3.Deep-fried foods-They are also harmful to your health, in that, they may cause inflammation.

The excessive intake of such food can result in a risk of disease infection.

Such food includes fried fish, French fries, onion rings, chicken strips, and cheese curds.

Some food also can limit your performance during a gym session.

So make sure you avoid certain nutrients before attending your workout. They may slow digestion and cause bloating or stomach upset as you train.

Such foods include:

  • High fat foods -excess fatty food like buttery foods, high-fat meats, and heavy sauces or creams.
  • High-fiber foods: Beans and cruciferous vegetables like broccoli or cauliflower.
  • Processed drinks or carbonated beverages like diet soda or Sparkling water.

Also read the  top 10 Things to Do on Your First Day At The Gym Workout

Bodybuilder Supplements to use

Dietary supplements can also help you during your training and after training; they can speed up the recovery of injured muscles and bone .

However, some of which are useful while others are not.

Here are some of the best supplements for you,


1.Whey protein: Consuming whey protein powder is an easy and convenient way to increase your protein intake.

It will improve your muscular mass and strength.

2. Creatine: is an energy-giving supplement, therefore, intake of creatine provides your muscles with the energy needed to perform more reps.

While there are many brands of creatine, go for creatine monohydrate as it’s the most effective.

3. Caffeine- it reduces fatigue and allows you to train harder. It is readily available in pre-workout supplements, coffee or tea

During your cutting phase, a multi-vitamin and mineral supplement is essential.

It helps you limit calorie intake in an attempt to minimize body fat.


Be mindful that, everything good must have negative impact.

Therefore, bodybuilding as several health benefits, but there are some things to note down before doing bodybuilding.

They include:

1.Risks of Anabolic Steroid Use.

Bodybuilders who use performance-enhancing drugs, such as anabolic steroids, market most of the bodybuilding supplements.

Developing unrealistic plans of which naturally attainable, this may result in body dissatisfaction and may finally argue to try anabolic steroids.

However, anabolic steroids are very unhealthy and linked to several risks and side effects.


With anabolic steroid, your risk of heart disease, decrease fertility and result in psychiatric and behavioral disorders like depression.

2.Extremely Low Levels of Body Fat.

Extremely low levels of body fat can negatively affect your sleep and moods.


The low level of body fat together with low calorie intake, reduces the quality of sleep, negatively affect mood and lowers the immune system.

Summing it Up

Achieving the appropriate masculine body, you need regular exercise and special bodybuilding diet.

The diet of a bodybuilder precisely sectioned into bulking and cutting phases, each phase with different varying calorie intake will change while macronutrient ratio remains the same.

However, be aware of the possible side effects.

Also, understand that the physiques you see in supplement ads may be achievable with the use of anabolic steroids, which are very dangerous to you.