3 Staples of a Bodybuilder’s Diet

Train hard, train right – that’s all very well, but if you don’t fuel yourself properly all that hard work is in vain.

Eat right and find the right foods to help build muscle mass and keep you energised and you’ll feel and see a hundred times better results.

Are you curious to know what you should be eating? Here are 3 staples of a bodybuilder’s diet.


Of course – it all starts here. You can take all the supplements you feel you need, and with the right medical advice buying steroids online is an option, but there is one food group above all others that will help with muscle mass and bodybuilding prospects and that’s good quality lean protein.

If you’re bodybuilding, you need to take in more than most, but not as large an amount as you might think. For muscle mass experts recommend getting between 1.6 to 2.2 grams per kilogram of body weight in protein every single day. So, to give an example a man weighing 180 pounds needs between 131 to 180 grams.

Get this from high-quality sources such as lean chicken, turkey, and grass-fed beef – not forgetting oily fish such as salmon, herring, and mackerel too – for an added boost of Omega 3. Eggs are an amazing powerhouse of nutrients too. Go for them scrambled or boiled as a snack.

Nuts, seeds and legumes

Whilst these are also an excellent source of protein, they also contain essential fats and amino acids which are crucial for energy and muscle-building processes. Consider options like cashews, almonds, and walnuts from the nut family.

Foods like chia and flax seeds are important sources of fiber, calcium, and Omega oils which are essential for bone and muscle development as well as ensuring your digestive system stays in tip-top condition.

Lastly, legumes such as soybeans, chickpeas, and kidney beans are perfect for protein, healthy dietary fiber, and keeping blood sugar levels stable, as you’ll feel fuller for longer eating these – especially when they’re combined with healthy fats and fresh veggies.

They’re also a perfect choice if you want to bodybuild on a budget – that is to say, eating well and getting everything you need, but you can’t afford too much meat or fish.

Fresh fruits and veggies

Essential for vitamins and fiber, and also to help bulk out meals and keep you feeling satiated, fruits and veggies are non-negotiable when bodybuilding.

Plan meals that contain lots of dark leafy green veg, such as cabbage, broccoli, and spinach – and incorporate fruits into your diet as sweet treats (it’s always best to limit refined and processed sugar and white flour from your diet when bodybuilding).

Berries are rich in antioxidants and make wonderfully hydrating smoothies to be enjoyed post-workout. Bananas are another great energy powerhouse, perfect for refueling or a handy, portable snack on the go – or even made into a healthy banana bread.

There you go – 3 food groups that are staples of a bodybuilder’s diet. They should form the cornerstone of any healthy eating plan to gain muscle and help you with working out.