Bodybuilding Nutrition: All You Need To Know

Bodybuilding NutritionWhy Do You Need To Know About Bodybuilding Nutrition?

bodybuilding nutrition

As humans, food is needed to get the energy needed to perform our day-to-day activities. In bodybuilding nutrition…

Food is the most important aspect, because it helps you to achieve the goals you’re looking for, whether it’s gaining or losing weight.

In bodybuilding, muscle repair and growth is a simple part of the process as everything is based on a balanced diet.

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muscle building dietWhat Is Nutrition In Bodybuilding?

Bodybuilding nutrition is a specialized branch of sports nutrition responsible for providing the best results for the athletes that practice bodybuilding.

It requires discipline to follow a controlled balance in calorie intake, that will fill the amount of protein needed to restore muscle worn during workouts.

For general rule, the objective of a bodybuilder is to be able to obtain a great muscle mass due to the training intensity and a low percent of body fat in order to obtain a good muscle definition.

The Calorie Intake

calorie intake

A bodybuilder needs a calorie diet greater than a person of his own weight, however the ratios between protein, fat and carbohydrates will depend on the final goals that this proposes.

In terms of goals, these could be bulking or cutting, which you need a caloric surplus (greater intake than you need) and caloric deficit (fewer intake than you need) respectively.

To build a proper diet, you need to have in count two major aspect: macronutrients and micronutrients.


The macronutrients are considered the number one nutrients in bodybuilding that represent the primary metabolic energy source for exercising.

These nutrients are three, and they are:

  1. Carbohydrates
  2. Fat
  3. Protein

The three give energy (measured in calories), but the amount of energy per gram is different: 4 calories per gram of carbohydrate or protein, and 9 calories per gram of fat.

This nutrients also differentiate in how fast energy is consumed, the carbohydrates are the fastest ones, meanwhile the fats are the slowest.


Out of the three previously mentioned the carbohydrates constitute the main energetic contribution to the body.

A bad intake of these can end up in a process of protein catabolism, which means the destruction of muscle tissue or loss of muscle mass, because the body searches for a source of energy that replaces the absence of calorie intake.

There’s a believe that the more carbohydrates the better, but this is not true at all, there is a calorie balance between the energy consumed and that provided by a carbohydrate diet, if an excess is produced it’s stored like body fat.

Among the foods with carbohydrates, there are:

  • Rice
  • Bread
  • Pasta
  • Potatoes
  • Fruits
  • Vegetables

Nutrition For BodybuildingFat

Including fats in food is not harmful as many believe, because they help in various functions and processes performed by the body.

The intake of fats also helps the flavor of food. Some essential fatty acids such as linoleic acid (included in the omega 6 fatty acids present in cereals and nuts) are necessary for the proper functioning of metabolic processes and therefore contribute to the health of the athlete.

Some hormones need a level of fatty acids in the blood for their functioning, some of them like prostaglandins that benefit the bone and tissue growth necessary for the lifting of large masses.

Among the foods with fats, there are:

  • Vegetable Oils
  • Cereals
  • Legumes
  • Nuts
  • Meat
  • Dairy products


Natural Bodybuilding Nutrition

Our muscle are composed largely of protein, which is why bodybuilders tend to include a higher amount of protein than a normal diet.

Proteins are responsible for the construction and regeneration of muscle tissues a, but also have other functions such as regeneration of nails, hair, skin, etc.

In fact, sometimes bodybuilders consume them so much that the body uses them as energy, which at an economic level represents a very high expense.

Among the foods with protein, there are:

  • Red Meat
  • Fish
  • Chicken
  • Dairy
  • Eggs
  • Nuts


The intake of macronutrients in bodybuilding primarily balances the energy and structural demands of the organisms.

However, it’s necessary to pay attention to other substances that the human body needs, presented in small doses that go from micrograms (μg) to milligrams (mg); this is why they’re called “micronutrients”.

The macronutrients regulate with their contribution the energy balance of the organism, the micronutrients benefit and support the efficiency of the metabolic and hormonal processes.

Within the micronutrients section, vitamins and minerals are generally used.


Vitamins are involved in the development of various metabolic activities of life support as well as support of immune system. These vitamins are:

  • A
  • B
  • C
  • D
  • E

Nutrition For Bodybuilding Beginners


Minerals are essential chemical elements for normal metabolic functioning. These are:

  • Calcium
  • Magnesium
  • Zinc
  • Selenium
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