Diet is most important in bodybuilding. But what are body building foods? What does the body build diet plan include? When you think of a bodybuilders diet chart the first thing that comes to your mind is proteins. Body build nutrition does not only consist of protein as priority, but it also includes the carbohydrates. Both micronutrients are part of the bodybuilder diet. Proteins are used to build muscles and carbohydrates are used for energy. If you do not give enough carbohydrates in body builders food then the body will use the proteins for energy instead of bodybuilding. Bodybuilder lean diet should consist of carbohydrates and proteins in the 2:1 ratio for example if a diet has 150 grams carbohydrates then the proteins should be 75 grams. Carbohydrate food for body builders should not be simple carbohydrates it should be more of complex carbohydrates .Bodybuilder food chart will consist of complex carbohydrates and first class proteins.
Bodybuilders food list for complex carbohydrates are
- Whole grains
- Green leafy vegetables
- Quinoa
- Oats
- Legumes & pulses
- Gokshura
Bodybuilder foods list for first class proteins are
- Skim milk
- Curd, low fat
- Chicken
- Lean meat
- Egg white
- Whey protein
Though bodybuilding diet chart have complex carbohydrates it is also important to include 1 serving of simple carbohydrates like fruits.Foods rich in zinc and magnesium such as nuts, meat, fortified cereals are considered bodybuilding food. This minerals play very minor role in body builders diet but still they are important. Fibre should also be part of body builders food as body builders diet plan have high amounts of proteins which can lead to constipation.
Bodybuilder food plan
Bodybuilder food plan will vary from person to person, the given below is the sample of bodybuilding 7 day meal plan:
