Tags: Muscle building, Competition diet, Nutrition
Nutrition is one of the crucial factors in bodybuilding when it comes to effective muscle growth. The basic principle always remains the same .
Amateur athletes shouldn't get too stressed out. A meal plan serves as a guideline, but should never be followed too strictly – assuming you're a serious athlete.
Occasionally indulging in a cheat meal won't harm muscle growth. The same applies if there are days when you can't fully meet your calorie or protein needs.
Basic principle of muscle-building nutrition
1) Protein – the most important building block in bodybuilding
Rule of thumb: 2.0 - 2.5 g of protein per kg of body weight per day.
For enhanced athletes or those on diets, the protein content can be in the upper range.
More protein doesn't necessarily make sense, as the body will eventually be unable to absorb it and will excrete it.
Protein Sources:
- Protein (preferably always with isolate content)
- Chicken, beef or fish (Note: beef is difficult to digest)
- Eggs / Egg whites
- Quark (low-fat quark, if calories are being watched)
- Cream cheese
- Legumes
- Tofu
👉 By the way: If you'd like to learn more about supplement recommendations, we have a detailed article for you: "Which supplements do you really need?" .
2) Carbohydrates – Energy source for strength training
Carbohydrates are the energy source for performance in strength training .
Carbohydrate Sources:
- Oat flakes / buckwheat flakes / spelt flakes
- Rice
- Potatoes
- Toast (wholemeal or spelt)
- Rice pudding (Caution: easily digestible, can cause blood sugar to drop quickly)
- Rice cakes
3) (Healthy) Fats
Fats are a vital component, especially for women. The hormonal system needs them to function properly.
Fats should be a part of every diet. Men generally need less than women.
- Rule of thumb for women: 0.8 g - 1.2 g per kg of body weight per day
- Rule of thumb for men: 0.5 - 0.8 g per kg of body weight per day
Sources of Fat:
- Nuts
- Almond butter
- Avocado
- Egg yolk
- Olive oil
- 99% Chocolate
Practical support for your bodybuilding nutrition plan
You can also find dishes in the Rice and Shine cookbook that can help you meet your daily macronutrient needs. It contains numerous protein-rich recipes that fit perfectly into any bodybuilding program – whether you're preparing for a bodybuilding competition or simply want to improve your muscle growth.
