How to build a bodybuilding diet?

The bodybuilding diet is essential to build muscles and reduce your body fat completely. It focuses on the foods which contain high protein and contain complex carbohydrates. The instructors include many meals in the diet like whole grain bread, pasta, and cereals. There are many different changes in the diet of a bodybuilder, but essential component stays the same throughout the entire dieting routine.

How to build a bodybuilding diet?
Common ways to build bodybuilding diets

The bodybuilding diet routine generally contains 2,500 – 5,500 calories per day for men and the diet for women consists of 1,500 – 3,000 calories per day. The diet’s ratio of protein, carbohydrates, and fat can differ according to the type and the rate of the exercise. Some trainers and physicians recommend 40 percent carbohydrates, 40 percent proteins, and 20 percent fats. The trainer does many changes in this routine where the calorie intake and the ratios are changed. Commonly the nutritional supplements like CrazyBulk and the best protein powders are included in the diet of a bodybuilder. Nowadays the emphasis of the bodybuilding routine is not on health. Instead, the importance is only to look bigger. Nowadays to achieve a bigger and better body, the bodybuilder emphasizes on using nutritional and other types of supplements, and it also includes the illegal use of dangerous steroids.

All the healthy diet routines include an exercise routine of three to seven days of a week. These exercises usually include weightlifting and some other cardiovascular exercise to give you a bigger look with a healthier body. By doing such exercise, a body can burn up to 50 calories per day for every pound of muscle. If you add 10 pounds of muscles to your body, then you can burn up to 500 extra calories every day. A great exercise routine and a healthy diet routine can be the best companions together because they can give you a healthier and a bigger look.

Main components of a bodybuilding diet

The main elements that are included in the bodybuilding diet are the three macronutrients: carbohydrates, protein, and fats.

What are carbohydrates?

Carbohydrates are the primary source to provide energy to the body. Carbs are essential to be used in aerobic exercise and high volume training. When you eat the carbs, the carbohydrates cause the pancreas to release the insulin hormone. Insulin hormone helps the body to regulate the glucose amount in the blood.

There are two types of carbohydrates; simple carbohydrates and complex carbohydrates. The bodybuilding diet contains both carbohydrates as they are incredibly essential in the bodybuilding diet. Complex carbohydrates have a chemical structure having three or more than three sugars. They provide energy to the body which is utilized over time. Complex carbohydrates provide long-lasting energy to the human body. Simple carbs have a chemical structure containing a chemical composition having only one or two sugars. These sugars provide quick energy, but this energy is short lasting. Most of the bodybuilding diet routines consist of complex carbohydrates because of the energy they produce. Simple carbs are eaten by the bodybuilder immediately after working out to repair their muscles. Complex carbohydrates can be taken in the form of whole grain bread, pasta, cereals, beans and many vegetables. Simple carbs can be taken in the form of candies, juice, and many other energy drinks.

What are proteins?

A muscle is composed of protein and water. Protein builds the muscle mass, but all of the proteins are not utilized in the making of muscles. Accurate consumption of protein helps to preserve the original muscle tissue, and it also helps to enhance recovery from tough weight bearing workouts. As weight bearing, exercises causes damage to the masses of the muscles, so the time in repairing and growth taken is at least 24 hours. If the wrong amount of protein is taken then muscle mask will suffer a lot and it with also cause a disturbance in metabolism. Most trainers and physicians recommend taking approximately 1 – 1.5 grams of proteins daily for each pound of lean body mass. If you increase the daily consumption of protein up to 3 grams, then it can be fatal, and it can cause many damages in the body like it can damage your kidney and many other body parts. Proteins can be taken in the form of many types of meat like poultry, fish, etc.

What are fats?

In a bodybuildingdiet, fats are essential to maintaining a healthy metabolism. There are four different types of fats; saturated fats, trans fats, monounsaturated fats, and polyunsaturated fats. Saturated fats and trans fats are taken in a limited amount as taking them in a high amount can cause different fatal diseases like many heart diseases, obesity, high cholesterol, diabetes and some different kinds of cancers. Saturated fats and trans fats can be taken on the form of butter, whole milk products, fried foods, and many types of oils. Polyunsaturated fats and monounsaturated fats are good for the body as they lower the risk of the diseases which are caused by saturated fats. These fats are taken in the form of avocados, many different kinds of nuts, fish, flax, and some oils.

Two other factors that are also really important in the bodybuilding diet routine are water and the number and timings of meals. Bodybuilding trainers and physicians recommend taking8 ounce glasses of water every day. Most of the bodybuilders drink a quarter cup of water after their every work out exercise. Water helps to control the appetite of your body, and if you drink cold water, then it can help to increase the metabolism of a human body.


The purpose of getting the best bodybuilding diet is to provide your body with the best things to coordinate with the workout you do daily. It depends on you to treat your body with the best foods to coordinate with the exercise you do. So choose the best diet so you can look bigger and have a healthier body.