Bodybuilding meal prep is an essential part of transforming one’s physique. There’s no better time to establish a solid diet plan than the early stages of muscle building. A bodybuilder needs the right nutrients for gaining strength as the workout routine becomes more challenging. A well-founded diet plan will get you closer to your goal faster, with the correct approach and diligence.
Bodybuilding Meal Prep | Proper Approach and Nourishment
1. Set Your Priorities
Calorie intake is very important for building muscle mass. If the numbers on the scale aren’t budging, it means your calorie intake isn’t where it needs to be. To build muscle, a person needs to consume more calories than how much the body is burning each day. The generally recommended guideline is to consume 15-20% more calories than what you normally do.
2. Muscle-Building Breakfast
Breakfast is the most important meal of the day, even for bodybuilders. There are a lot of options for bodybuilding breakfast recipes. The old standby of oatmeal, skim milk, and eggs is still a viable choice for many. If this is a little bit too bland, then feel free to spice things up. Throw in some cinnamon and vanilla to make your meal tastier!
3. More Calories for Lunch
A healthy lunch for bodybuilders is a good mix of protein and calories. Most people are probably at work during lunchtime, so preparations can be done at home a few hours prior or even the night before. Some vegetables roasted in olive oil paired with salmon is a good meal. You could also have a few slices of ham with lots of salad and a fruit of your preference.
4. After-Workout Dinner
Get an equal allocation of vegetables, protein, and carbs for dinner. Healthy options rich in good carbohydrates are quinoa, pasta, buckwheat, and sweet potatoes. On the other hand, take your pick among protein-rich edibles in fish, chicken, turkey, and beef or pork. Lastly, eat whatever you want for vegetables, whether fresh or roasted, to end your day on a nutritious note.
5. Protein Needed for Each Meal
A lot of people think about optimizing their daily protein needs. Actually, it’s more important to know how much protein you need for each individual meal. An average guy weighing 180 pounds probably needs 40 grams of protein daily to optimize his muscle-building response. With this, you’d be able to estimate how much protein per meal a bigger guy should consume.
6. Protein Shakes
It’s a good idea to consume protein shakes before or after a workout. Since we’re talking meal prep, a fast and convenient way to get the protein your body needs is the best way to go. Ideally, you can get protein from your usual meals but when you’re pressed for time, a serving of protein shake is all you need. Remember, protein helps repair torn muscle fibers from your grueling workouts.
7. Lessen Intake of Processed Foods
Processed foods are anything which has been altered from its original state. Think of how many food items have salt or sugar added, packaged, and canned in preservatives. It’s almost impossible not to eat processed food these days. If there’s a way to eat only fresh whole foods, always go for it. Nothing compares to the nutrients you can get from fresh meat, fruits, and veggies.
8. Smart Carbs
A person into bodybuilding and dieting at the same time is going to be hungrier. In this case, choose the type of food that will keep you full and also fuel your workout. That’s why foods such as oatmeal and sweet potatoes are great due to their moderate glycemic carbohydrates. It’s okay to have a little bit of fat in your meal as long as your carbohydrate intake is more fibrous in nature.
9. Hydration in Bodybuilding
People often forget about the importance of hydration. Not properly hydrating can slow the progress of great workouts. Performance decreases when a person is dehydrated, so this has to be taken seriously in muscle building. The workout is going to feel more difficult and strength will decrease. This is how important hydration is, so always keep in mind to drink more water throughout the day.
Watch this video of an easy high protein bodybuilding breakfast by Brandon Campbell Diamond:
This bodybuilding meal prep guide will make your journey to bodybuilding easier. Following this guide can give you a better result not only in bodybuilding, but most especially in your overall health. The simplest things the body needs can’t be opted out, like hydration. These bodybuilding meal prep plans are not only for bodybuilders but also great for people who keep an eye on their health!
Do you have more bodybuilding meal prep and best practices to add to this list? Share your thoughts in the comments section below!