If you are a gym lover or body builder, do you know diet is the major contributing factor to achieve the desired physique? All foods are not equal in their nutritional composition; some foods provide essential nutrients for body building, while others sabotage your efforts in the gym by supplying empty calories and adding fat to your waistline. Good nutrition will also improve your endurance and energy levels during workout; prevent injuries, assist in healing and early recovery.
If major food groups are missing from your diet and you are relying on readymade “protein shakes or powders” you are at increased risk of high cholesterol, hypertension/high blood pressure (BP), anaemia, gastro-intestinal disorders, and other ill-effects of unbalanced diet.
A bodybuilder’s diet should be well balanced with right quality and quantity of foods from the following list -
1. Protein - Your body needs protein as the primary nutrient to build, maintain and repair muscles. Legumes and beans (like kidney bean, black bean, chickpeas, lentils, cowpeas) provide excellent protein and also add fiber and other nutrients to your diet. Also include low fat milk products like skimmed milk, curd, cheese, buttermilk and whey. If you are non-vegetarian add eggs and lean meats in your meals.
2. Complex Carbohydrates - Carbohydrates provide fuel to your body, however high Glycemic Index (GI) carbohydrates quickly release energy leading to rapid spike and crash in energy levels. So, choose complex carbohydrates or low GI carbohydrates to sustain energy levels and get good amount of fiber as a bonus. Choose whole grains (like whole wheat, brown rice, oats, millets like jowar, bajra, ragi and corn), legumes, beans and starchy vegetables.
3. Vitamins & Minerals - Besides being excellent source of vitamins and minerals, fruits and vegetables provide antioxidants, which counteract oxidative stress produced inside your body, while you exercise. They also help in dilating the blood vessels and thereby reducing pressure on the heart. Select vegetables with high water content like spinach, cabbage, cucumbers, carrots, beans, peas. Apples, bananas, watermelons, oranges, papaya, pears, raisins are good options.
4. Fat - Your body also needs good fat as a source of essential fatty acids, which are necessary for maintaining high energy levels. Also fat has higher satiety value, which makes you feel full for longer. Nuts and seeds are excellent source of essential fatty acid, so add peanuts, almonds, walnuts, flaxseeds, olive or sesame oil in your daily meals.
5. Water - During workout sessions you lose more water in perspiration, so it’s important to drink water while working out to rehydrating your cells. Also water is necessary for almost all of your bodily functions so take care that you drink enough water to stay hydrated.
For a body building diet, you need to take these nutrients in 5-6 mini-meals spread across the day.
Sample Diet Plan for Body Builders by Dr. Deeksha Sharma
Sunday
Monday
Breakfast* : Stuffed veg. whole wheat roti/ wrap + 1 seasonal fruit
Mid-morning Snack : 1 cup milk or fruit shake + 1tbsp flax seeds
Lunch : 2 Whole wheat rotis or 1 roti & 1bowl brown rice+ 1 Bowl chick pea+1 bowl veggies+ 1 bowl curd
Evening Snack : 1 cup green tea + Fist full Nuts
Dinner : 2 Mix whole grains (Wheat & Ragi) rotis +1 bowl veg./ non-veg. curry+ 1 bowl salad
Breakfast* : ½ cup oatmeal boiled with 1cup skimmed milk add 1 seasonal fruit+ Raisins + Nuts
Mid-morning Snack : 1 Orange/ 2cups watermelon+ 1tbsp flax seeds
Lunch : 2 Whole wheat rotis or 1 roti & 1bowl brown rice+ 1 Bowl lentils+1 bowl veggies+ 1 bowl curd
Evening Snack : 1 cup green tea + Fist full Nuts
Dinner : 2 Mix whole grains (Wheat & Bajra) rotis +1 bowl veg./ non-veg. curry+ 1 bowl salad
Tuesday
Wednesday
Breakfast* : 2 Idlies with tomato chutney+ 1 seasonal fruit
Mid-morning Snack : 1 cup milk or fruit shake+ 1tbsp flax seeds
Lunch : 2 Whole wheat rotis or 1 roti & 1bowl brown rice+ 1 Bowl kidney beans+1 bowl veggies+ 1 bowl curd
Evening Snack:1 cup green tea + Fist full Nuts (Almonds/Walnuts)
Dinner : 2 Mix whole grains (Wheat & Ragi) rotis +1 bowl veg./ non-veg. curry+ 1 bowl salad
Breakfast* : Poha/1 Boiled egg with 2 whole wheat toasted bread slices + 1 seasonal fruit
Mid-morning Snack :1 cup dahi with cut fruits/yogurt + 1tbsp flax seeds
Lunch : 2 Whole wheat rotis or 1 roti & 1bowl brown rice+ 1 Bowl Dal+1 bowl veggies+ 1 bowl curd
Evening Snack : 1 cup green tea + Fist full Nuts (Almonds/Walnuts/Peanuts)
Dinner : 2 Mix whole grains (Wheat & Jowar) rotis +1 bowl veg./ non-veg. curry+ 1 bowl salad
Thursday
Friday
Breakfast* : Uttapam/ veg. sandwich+ 1 seasonal fruit
Mid-morning Snack : 1 cup milk or fruit shake+ 1tbsp flax seeds
Lunch : 2 Whole wheat rotis or 1 roti & 1bowl brown rice+ 1 bowl cow peas+1 bowl veggies+ 1 bowl curd
Evening Snack : 1 bowl carrot salad or yogurt
Dinner : 2 Mix whole grains (Wheat & Ragi) rotis +1 bowl veg./ non-veg. curry+ 1 bowl salad
Breakfast* : Dosa/Moong dal Cheela + 1 seasonal fruit
Mid-morning Snack : 1 cup dahi with cut fruits/yogurt + 1tbsp flax seeds
Lunch : 2 Whole wheat rotis or 1 roti & 1bowl brown rice+ 1 bowl black beans+1 bowl veggies+ 1 bowl curd
Evening Snack : 1 cup green tea+ Fist full Nuts
Dinner : 2 Mix whole grains (Wheat & Bajra) rotis +1 bowl veg./ non-veg. curry+ 1 bowl salad
Saturday
*Your after workout breakfast should provide all the major nutrients like protein + complex carbs + vegetables + fruits
*Take 1 tbsp of flax seeds with your mid-morning snacks
*You can mix olive oil or sesame oil with low fat curd add seasoning and use it as bread spread or salad dressing
*Every meal should provide good quality protein to build up lean body mass
Breakfast* : Upma/ Dalia+ 1 seasonal fruit
Mid-morning Snack : 1 cup milk or fruit shake+ 1tbsp flax seeds
Lunch : 2 Whole wheat rotis or 1 roti & 1bowl brown rice+ 1 Bowl Bengal gram+1 bowl veggies+ 1 bowl curd
Evening Snack : 1 cup green tea + Fist full Nuts
Dinner : 2 Mix whole grains (Wheat & Ragi) rotis +1 bowl veg./ non-veg. curry+ 1 bowl salad
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