The basics of bodybuilding nutrition

3 min read


Among the best foods for bodybuilding , we find at the top those rich in protein. In fact, protein is the most important macronutrient for bodybuilders because it helps build and repair muscle tissue. The recommended protein intake is 1 to 2 grams per kilogram of body weight per day. For a 70 kg person, this represents 70 to 140 grams of protein per day. Good sources of protein include lean meats (poultry), fish, eggs, dairy products, legumes, and protein supplements like whey powder.


Carbohydrates are the body’s main source of energy and should make up 50-60% of your daily caloric intake. For a 70 kg person, this represents 175 to 210 grams of carbohydrates per day. Fruits are good sources of carbohydrates, as are vegetables and starches such as potatoes and rice. It is better to opt for foods with a low glycemic index (fruits, vegetables, quinoa, whole grains, etc.) to avoid spikes in blood sugar and store fat unnecessarily.


Fats are an important part of a healthy diet, but should be consumed in moderation. The recommended fat intake is 20-30% of your daily caloric intake. For a 70 kg person, this represents 56 to 84 grams of fat per day. Not all fat sources are created equal. Good sources of fats include avocados, nuts and seeds, olive oil and fish oil. Limit bad fats like saturated and trans fats, which are found in processed foods and fast foods.

Essential Nutrients

In addition to macronutrients (proteins, carbohydrates, and fats), there are also a number of essential nutrients that bodybuilders need to be aware of. These are vitamins (B1, B6, B12, C, D, E…), minerals (potassium, calcium, magnesium, iron…) and water. Vitamins and minerals can be found in a variety of products, but to put it simply they are often found in fruits, nuts and vegetables. it is also important to drink plenty of water, as dehydration can lead to muscle cramps and fatigue. Water is absolutely essential for the proper functioning of the human body.

Foods to eat in moderation

While there are many healthy foods that bodybuilders should eat, there are also a few that should be eaten in moderation. These include processed foods, sugary drinks and alcohol. Processed foods are often high in unhealthy fats, salt , sugar, and simple carbohydrates, which can lead to weight gain. Sugary drinks such as sodas and fruit juices are also high in calories and sugar. They must be strongly limited. Alcohol should also be consumed very sparingly, as it can lead to dehydration and impair your body’s ability to recover from workouts.

That’s all for today, easy right? For each meal, try to always have a good source of protein, a good source of fat and a good source of carbohydrates. Also, make sure you always have fruits and vegetables on your plate to avoid micronutrient deficiencies .

Now that you know the basics of bodybuilding nutrition, it’s time to start planning your meals. Remember that every individual is different, so be sure to tailor your plan to your specific needs. With a little effort and dedication, you’ll be well on your way to achieving the physique you’ve always dreamed of.

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