Bodybuilding Meal Plan: What to Eat and What to Avoid
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What are the essential foods and supplements for Bodybuilders?

Sayali Naik

Bodybuilding aspires to develop and maintain a well-balanced, lean and muscular physique. It differs from powerlifting or Olympic lifting in that it’s judged on a competitor’s physical appearance rather than physical strength. When it comes to packing on pounds of pure, unadulterated muscle, diet is the single most important part of your overall bodybuilding program.

What are the essential foods and supplements for Bodybuilders

Many bodybuilders start with an off-season followed by an in-season way of eating — referred to as a bulking and cutting phase, respectively. The bulking phase can last months to years in which they eat a high-calorie, protein-rich diet and lift weights intensely with the goal of building as much muscle as possible. The following cutting phase focuses on losing as much fat as possible while maintaining muscle mass. This is achieved through specific changes in diet and exercise over a period of time.

What are the essential foods and supplements for Bodybuilders

In order to get good results from the training, you must focus on your diet, as eating the wrong foods can be detrimental to your bodybuilding goals. This article explains what to eat and avoid in a bodybuilding diet and provides a supplements guide important for bodybuilders.

Why nutrient intake by food and supplements are important?

Eating the right nutrient-dense foods in the appropriate amounts provides your muscles with the nutrients they need to recover from workouts and grow bigger and stronger. Conversely, consuming the wrong unhealthy foods, in wrong timings or not consuming enough of the right ones with the essential supplements with it could affect your goals.

What are the essential foods and supplements for Bodybuilders

Here are some Foods and supplements to focus on:

• Grains: Whole Grain Bread, cereal, oatmeal, quinoa, rice, etc.

• Meats, poultry and fish: Chicken breast, salmon, beef, eggs, etc.

• Vegetables: Broccoli, Spinach, leafy salad greens, tomatoes, green beans, zucchini, asparagus, peppers and mushrooms, etc.

• Starchy vegetables: Sweet Potatoes, corn,

• Beans and legumes: Chickpeas, lentils, kidney beans, black beans, sprouts, etc.

• Dairy: Yogurt, cottage cheese, low-fat milk, etc.

• Fruits: Apples, Oranges, Pears, berries, bananas, etc.

• Seeds and nuts: Almonds, walnuts, Pumpkin seeds, sunflower seeds, chia seeds and flax seeds.

• Oils: Olive oil, groundnut oil, coconut oil, flaxseed oil, etc.

While you should include a variety of foods in your diet, there are some you should limit, which could be alcohol which can affect the muscle mass, added sugars which offer plenty empty calories, and deep fried foods which affect the health negatively.

The essential supplements the elite bodybuilders' practice are as follows:

PRODUCTS PRE WORKOUT INTRA WORKOUT POST WORKOUT FUNCTIONS
Fast & Up Activate 1 tablet in 250ml water 30 mins pre-workout -Boosts performance. -Helps increase blood flow to muscles. -Enhances oxygen to muscle cells.
Fast & Up Reload + Caffeine 1 tablet in 250ml water -Replenishes electrolytes -Improves alertness -Prevents muscle cramps & soreness -Faster hydration
Fast & Up BCAA 1 scoop in 500ml water -Muscle strength, recovery, & endurance -Instantized 5g BCAA (2:1:1) -Reduces workout fatigue
Fast & Up Recover 1 tablet in 250ml water -Instant promote muscle protein synthesis -Reduces muscle breakdown -Contains recover complex
Fast & Up Vitalize 1 tablet in 250ml water daily in the morning -Provides essential multi-vitamins, for active and energetic lifestyle.
Fast & Up Charge 1 tablet in 250ml water -Provides antioxidant support -Immunity booster -Helps in workout recovery
Fast & Up Magnesio 1 tablet in 250ml water -Reduces muscle cramps & spasms -Defeats fatigue & exhaustion -Maintains bone health


To know more about the health supplements for bodybuilding Click here