1. CALCULATION OF TOTAL ENERGY EXPENDITURE
The first step in the composition of the ideal food program for bodybuilding is to determine the total energy expenditure, which is calculated based on basal metabolism and energy expenditure related to physical activity .
The basal metabolic rate refers to all “expenses” incompressible your organization must perform to maintain its vital functions active.
It is primarily the cardiovascular system and the individual functioning of each organ.
The level of basal metabolism depends on age, muscle mass and intensity of physical activity.
As for energy expenditure related to physical activity , it includes the “extra” expenses of our body.
Energy expenditure related to physical activity is very personal and is influenced by factors such as occupation, level of sport activity and type of leisure.
With our calorie calculator , you set the exact amount of calories needed for bodybuilding.
For personalized advice on your diet and workout , use our free BMI calculation in the foodspring Body Check. Reach your goals in an efficient, fast and sustainable way.
2. NUMBER OF CALORIES NEEDED IN THE FOOD PROGRAM
The secret of muscle development lies in maintaining a calorie surplus.
Only an extra “caloric buffer” of 300 to 500 calories allows your body to afford the “luxury” of extra muscle mass, because logically, these new structures need a sufficient supply of nutrients.
LET’S TAKE A CONCRETE EXAMPLE:
The total energy expenditure of a 26-year-old man ( height 190 cm, weight 81 kg ) who works in an office and plays sports three times a week amounts to about 3,000 kilocalories a day .
To develop his bodybuilding, he must include in his food program a “buffer stock” daily 300 to 500 calories in addition to its total energy expenditure . This surplus allows him to reach his bodybuilding goal more easily.
3. DISTRIBUTION OF MACRONUTRIENTS
Calculation of the amount of calories needed has defined the basis of the diet program for bodybuilding.
The next step is to weight the 3 macronutrients – proteins , fats, carbohydrates – and to understand their role in the food program.
PROTEINS – THE BRICKS OF THE MUSCULATURE
Protein plays a key role in recovery, nutrient intake and bodybuilding.
In our diet program for bodybuilding, we recommend a contribution of 1.5 to 1.8 g of protein per kg of weight (about 20 to 25% of the total energy amount) .
YOUR MUSCLES NEED PROTEIN IN THE FORM OF AMINO ACIDS TO REPAIR MUSCLE FIBERS AND FORM NEW CELLS.
When choosing the right sources of protein, the most important thing to do is to ensure a healthy mix of animal and plant proteins. These must also have a high biological value and be very low in fat.
However, Cheat Day requires, varied recipes like protein pancakes or protein brownies are tolerated on this very special day. You can also prepare protein snacks that you incorporate into your daily diet.
CARBOHYDRATES – THE FUEL FOR YOUR TRAINING
Carbohydrate intake in a food program is governed by many factors. When practicing almost daily with intensive workouts, sufficient carbohydrate intake is imperative. To give up carbohydrates means long-term exposure to fatigue and major power losses, with the risk of a decrease in motivation for training.
That’s why we developed Instant Oats exclusively in our Pro Strength Pack. This is 100% organic oatmeal , which you can add to a yogurt, juice, or whey shake . The complex carbohydrates will serve as a great resource of energy for muscles.
4. CHOOSING THE RIGHT FOODS
After laying the theoretical foundations and defining the key figures of our food program for bodybuilding, let’s look at the choice of good foods.
The menu for bodybuilding should be based on a combination of high quality protein and complex carbohydrates .
Although playing a central role in many metabolic processes, including the production of anabolic hormones such as testosterone, it is advisable to limit fats to a moderate amount.
PREMIUM PROTEIN SOURCES FOR BODYBUILDING:
- Dairy products low in fat (cottage cheese, cheese, yoghurt)
- Meat low in fat (beef, chicken, turkey)
- Fish (salmon, mackerel, herring)
- Red lentils, kidney beans, peas, quinoa, chickpeas, soy
TOP QUALITY LIPID SOURCES FOR BODYBUILDING:
- Oils (hazelnut oil, walnut oil, coconut oil, olive oil)
- Avocados, flax seeds, sunflower seeds
- Nuts (almonds, Brazil nuts, cashews, pistachios, etc.)
HIGH QUALITY CARBOHYDRATE SOURCES FOR BODYBUILDING:
- Complete products (whole rice, whole pasta)
- Oatmeal, spelled flakes
- Quinoa, amaranth
- Rice cakes
In addition to protein, carbohydrates and other fats, it is important to maintain a sufficient intake of vitamins. Indeed, when you train, your body loses a lot of minerals and vitamins. The most affected are vitamins B2, B6 and B12, which play a crucial role for your fitness sessions. If you want to learn more about vitamin B12, its specific role and its importance in vegan diets, you can read our article on the subject:
ALL ABOUT VITAMIN B12
To complete this diet program for bodybuilding, it remains to inform all relevant decisive factors such as the amount of calories, nutritional distribution and choice of food, and this, on the model of a typical day :
5. TYPICAL DAY, TYPICAL WEEK
On the basis of an example, we show you how to reach the amount of calories needed for bodybuilding and ensure a good distribution of macronutrients (proteins, carbohydrates and fats).
EXAMPLE – CALORIC NEED
Need 3,200 calories for bodybuilding
NUTRITIONAL DISTRIBUTION FOR BODYBUILDING
- 1,760 calories of carbohydrates (55% of the daily balance) = 430 grams
- 640 calories of protein (20% of daily balance) = 155 grams
- 800 calories of fat (25% of daily balance) = 86 grams
(824 calories: fat 15.5 g, carbohydrates 119.5 g, protein 39.6 g)
- 150 g oat flakes
- 100 g of berry mix
- 100 g of cottage cheese
- 15 g of flax seeds
ORGANIC PROTEIN MUESLI
For the big fan of breakfast: if you do not have much time in the morning, our organic protein muesli is ideal. More than practical, it is a boost of energy with which you will be ready to face even the toughest days.
398 calories: fat 13.3 g, carbohydrates 38.5 g, protein 26.8 g)
- 2 slices of wholemeal bread
- 70 g of gouda
- 4 slices of cucumber
- 200 g of salmon fillet
- 150 g brown rice
- 150 g spinach
SNACKS / SNACKS
(500 to 600 calories)
- Rice cakes with a little honey
- Fruit and / or fruit salad
- Mix of dried fruits / almonds / cashews
- Protein bar
- Protein shakes
(566 calories: fat 5 g, carbohydrates 80.2 g, protein 57.8 g)
- 300 g sweet potatoes
- 200 g of chicken fillet
- 200 g of vegetables (broccoli, carrots, cauliflower)
We also give you the opportunity to make your own food program using templates in PDF format .
6. CHOICE OF DIETARY SUPPLEMENTS
To cover your need for essential nutrients, it is necessary to introduce dietary supplements into your food program for bodybuilding. Their contribution immediately after training plays a decisive role.
The practical solutions in the form of shakes are perfect, because we often have neither the time nor the logistics to bring our prepared meals to training.
There are of course different formulas. From the classic post-workout Shake to the complete pack, the Deluxe version for bodybuilding.
Many factors determine the right choice, such as the degree of training, training frequency, training intensity and eating habits.
7. ADJUSTMENTS IN CASE OF STAGNATION
Regardless of the composition of a bodybuilding diet program, it sooner or later inevitably encounters a stagnation of weight gain and muscle mass.
This phase of stagnation is easily highlighted when weight is recorded regularly. The reference weight gain of about 0.5 kg per week indicates a healthy muscle gain.
If this weight gain persists beyond a two-week period, we recommend increasing the total caloric intake by 10% .
It is then necessary to monitor the evolution of the weight according to this same rhythm and “to improve” if necessary.