Whether you're a seasoned lifter or just starting your journey, we're here to provide you tips on nutrition to help you achieve your goals.
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Understanding Macronutrients: Protein, Carbohydrates, and Fats
Macronutrients are the foundation of a successful training regimen. These nutrients are an essential part of a good diet as your body can’t produce them at a necessary quantity.
The three main macros are proteins, carbohydrates, and fats.
This calculator can help you figure out what you need...
Macro Calculator | How to Calculate Your Macros for Flexible Dieting and IIFYM
Use our calculator to work out your macros.
Proteins
Protein provides the building blocks for muscle repair and growth, fueling muscle protein synthesis.
Carbohydrates
Carbs are the body’s primary energy source. They break down into glucose, fueling workouts and replenishing glycogen stores.
Fats
Often overlooked, fats play a key role in hormone production, including testosterone, which is vital for muscle growth.1 Fats also provide a steady energy source for longer sessions.
By dialing in the right proportions of these macronutrients, you’ll optimize your overall performance.
Calorie Needs for Muscle Growth and Maintenance
To build muscle, you need to consume more calories than your body uses.
Research recommends a 10-20% increase in energy intake to grow muscle and to aim for a target weight gain of 0.25-0.5% of bodyweight/week in the bulking phase.2
But don’t forget, changes in calories need to be adjusted based around activity, weight gain, phase, and changes to body composition.
Maintaining muscle mass requires a balance between caloric intake and expenditure, making sure you consume enough protein to support muscle repair, along with the right amount of carbohydrates and fat.
Building a Balanced Plate: Portion Sizes and Ratios
Research recommends that in the bulking phase, meals should include high-quality proteins, such as lean meats, fish, eggs, or tofu—spread this throughout the day between 3 to 6 meals. 2.2g of protein per kg of bodyweight per day has been suggested as the upper end of the scale to support muscle gains.2
For carbohydrates, include around 3-5g per kg of bodyweight per day for sustained energy and to replenish glycogen stores.2
Finally, include between around 0.5-1.5g/kg/day of healthy fats in moderate amounts to support hormones and to provide additional energy.2
You could think about intake in terms of percentages aiming for 55-60% carbohydrates, 25-30% protein, and 15-20% healthy fat.3
This is a guide, and we all differ, so consulting a dietitian or nutritionist can help to calculate your specific needs.
Protein-Rich Foods: Essential for Muscle Repair and Growth
When you engage in strength training, your muscles undergo tiny tears that require protein to repair and grow stronger.
High-quality or complete protein sources such as lean meats, fish, dairy, and plant-based options like tofu provide the necessary amino acids that serve as building blocks for muscle tissue.
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Carbohydrates: Fueling Workouts and Supporting Recovery
Carbohydrates are our body’s energy source and are indispensable for fueling intense workouts.
During high-intensity training sessions, your body taps into glycogen (carbohydrates stored in the muscles and liver) to provide the energy required for sustaining endurance.
Consuming complex carbohydrates such as oatmeal, brown rice, and sweet potatoes before a workout ensures a steady release of energy, enhancing your performance.
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Healthy Fats: Supporting Hormone Balance and Joint Health
Healthy fats contribute to the production of hormones like testosterone, provide long-lasting energy, and support cellular function. All of which are essential for optimal performance and muscle growth.4
Omega-3 fatty acids, found in fish oil and flaxseeds, are particularly beneficial for reducing inflammation and improving immune function and muscular performance.5
Foods high in omega-3:
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The Importance of Fiber for Digestive Health
Fibre plays a crucial role in maintaining a healthy gut microbiome, supporting digestion and preventing constipation. It also strengthens the immune system and reduces inflammation, which is vital for faster recovery after intense workouts.6
By consuming high-fiber foods, you can help manage hunger and improve satiety. Distributing fiber evenly across meals helps keep you feeling full throughout the day, but be cautious about consuming large amounts before a workout, as this may lead to discomfort.
The recommended minimum intake is 30g per day and remember to pair your fiber intake with adequate hydration to support optimal digestion and overall gut health.
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Hydration: Optimizing Fluid Intake for Performance
Water plays a vital role in regulating body temperature, transporting nutrients, and flushing out toxins, all of which are crucial during intense training sessions.7
For bodybuilders, it's important to monitor fluid intake to maintain optimal hydration levels. An electrolyte supplement can help balance fluids in the body that are lost through sweat during rigorous exercise.
Incorporating water-rich foods like fruits and vegetables into your diet can also contribute to overall hydration which can enhance training performance.
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Pre-Workout Nutrition: Fueling for Intense Training Sessions
If you plan on eating pre-workout, it is best to include high quality protein sources or a mix of proteins and carbohydrates.
Proteins like chicken or whey help decrease muscle damage and promote recovery afterwards while carbohydrates, such as oats, provide a sustained release of energy.8
Research suggests aiming to eat your pre-workout meal about 1-2 hours before exercising to allow your body to digest and convert nutrients into usable energy.2,9
Post-Workout Nutrition: Replenishing Nutrients and Supporting Recovery
After intense weightlifting sessions, the body is in a catabolic state, where muscle fibers are broken down, and glycogen stores are depleted. To counteract this, you can consume a balanced post-workout meal that includes proteins and carbohydrates.
Protein, particularly from sources like whey protein isolate, provides the amino acids needed to repair and rebuild muscle tissue.
Carbohydrates replenish glycogen stores, ensuring muscles are ready for the next training session.
It was previously held that consuming this meal within 30 minutes to an hour after your workout could significantly enhance recovery. But the science has evolved with more recent research suggesting muscle is repairing and rebuilding up to 24 hours after workouts.10
Meal Timing: Optimizing Nutrient Delivery Throughout the Day
Starting your day with a protein-rich breakfast may increase muscle mass after overnight fasting, according to some research.11
Spreading meals evenly throughout the day is then recommended, ideally every 3-4 hours, to keep your body in an anabolic state.
One study showed that four portions of 20g whey protein doses consumed every 3 hours provided greater muscle protein synthesis than two 40g doses six hours apart.2
Pre or post-workout nutrition has been shown to have similar effects on muscle strength and body composition, so choose timings around what works best for you.12
Finally, consuming a slow-digesting protein like casein 1-2 hours before bed can provide a steady release of amino acids overnight to help with reducing muscle breakdown.2
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Snacking Strategies for Sustained Energy and Muscle Building
Snacking isn't just about curbing hunger—well-planned snacks can help to maintain energy levels and support continuous muscle growth throughout the day.
Choose snacks rich in high-quality protein, like Greek yogurt, protein bars, or even a protein shake, to promote muscle protein synthesis.
You can pair these with complex carbohydrates such as whole grains, fruits, or vegetables to provide slow-releasing energy, keeping you fueled and your glycogen stores up.
Balancing Macronutrients for Muscle Gain and Fat Loss
Achieving the dual goals of muscle gain and fat loss requires careful balance of proteins, carbohydrates, and fats in a bodybuilder’s diet.
A high protein intake supports fat loss by preserving lean muscle mass during calorie deficits. Moderate carbohydrate intake is crucial for fueling intense workouts and replenishing glycogen stores.
Healthy fats, although calorie-dense, are essential for hormone production, which is vital for muscle growth.
A balanced approach involves consuming high amounts of protein, a moderate amount of carbohydrates, and healthy fats, adjusting the ratios based on training intensity and body composition goals.
Meal Prep Tips for Busy Bodybuilders
Effective meal prep begins with planning—create a weekly menu that aligns with your macronutrient needs and fitness goals.
Batch cooking is a time-saving technique: prepare large quantities of lean proteins like chicken, turkey, or fish, along with whole grains such as brown rice or quinoa, and a variety of steamed or roasted vegetables.
Portion your meals in advance using airtight containers, labeling them with the date and contents for easy grab-and-go options throughout the week.
Navigating Restaurant Menus and Social Events
First and foremost, if attending a restaurant or event, remember you are there to enjoy yourself. That said, if you still want to eat with your goal in mind, the following may help.
When navigating restaurant menus, focus on meals that prioritize lean proteins such as grilled chicken, fish, or steak, and consider if they include heavy sauces or butter.
If dining at a buffet or a social event, start by filling your plate with protein and vegetables, limiting processed foods that could derail your progress. When alcohol is involved, moderation is key, as it can decrease muscle growth.13
Don’t hesitate to ask for modifications to your meal, and remember, planning by checking the menu online can make navigating these situations easier.
Eating for Competition: Fine-Tuning Nutrition for Peak Performance
In the weeks leading up to the event, bodybuilders typically adjust their macronutrient ratios, focusing on reducing body fat while preserving muscle mass.
Carbohydrate intake may be gradually lowered to shed excess fat, while protein remains high to support muscle retention.
The final week before competition can often involve strategic carbohydrate manipulation, known as carb cycling or carb loading, to fill out muscles and increase endurance.14
During this phase, every bite counts, so sticking to familiar foods is crucial. By planning and adjusting your diet in the final stages, you can step onto the competition stage with the confidence.
Adjusting Nutrition Based on Training Phase and Goals
During a bulking phase, where the goal is to gain muscle mass, caloric intake is increased with a focus on high-quality proteins, complex carbohydrates, and healthy fats to fuel intense workouts and support muscle growth.
Protein intake is typically high to aid in muscle repair, while a moderate amount of carbohydrates provides the energy needed for heavy lifting sessions.2
In a cutting phase, where the goal is to reduce body fat while maintaining muscle mass, calorie intake is decreased while protein intake remains high to prevent muscle loss.3
During a maintenance phase, when the goal is to maintain current body composition, a balanced diet high in protein is key.
Listening to Your Body: Understanding Hunger and Fullness Signals
Paying attention to hunger cues, such as a growling stomach, low energy, or difficulty concentrating, can help you determine when it's time to eat, rather than sticking rigidly to the clock.
On the other hand, understanding fullness signals, like a sense of satisfaction or feeling comfortably full, can prevent overeating.
Overcoming Common Nutrition Challenges in Bodybuilding
One common nutritional challenge in bodybuilding is balancing the ratio of macronutrients to fuel intense workouts, support hormones, and promote muscle growth.
It could be helpful to start with the recommendations from research of 55-60% carbohydrates, 25-30% protein, and 15-20% healthy fat as your intake.3
Individual needs vary, and each phase in body building is different, so monitoring progress and adjusting accordingly is vital.
Bodybuilders often struggle with adequate protein intake for muscle repair and growth. Try incorporating a variety of protein sources, such as lean meats, fish, dairy, and plant-based options.
Try including a secondary portion of protein using beans and lentils or a whey protein shake to support an increased protein intake.
Take Home Message
Effective nutrition is the cornerstone of any successful bodybuilding journey. It’s about more than just upping calorie intake; it’s about strategically fueling your body with the right nutrients at the right times.
Prioritizing high-quality protein helps build and repair muscles, while balanced carbohydrates provide the sustained energy needed for intense workouts.
Don’t overlook the power of healthy fats, which support overall bodily functions and keep you feeling satiated. Stay hydrated to maximize your training efforts and recovery.
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Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.
