7 Important Nutrition Tips for Bodybuilding

Building muscle while cutting body fat to achieve a competition physique is not easy to do. It takes time, dedication and planning. Along with the optimal training plan, getting your nutrition right is fundamental to the process. Here are seven tips to help you optimize your bodybuilding nutrition.

How necessary is nutrition to bodybuilding?

Nutrition is an essential part of bodybuilding. Consuming the right nutrients will help fuel your body for training, enable faster recovery, and contribute to body composition.

As training demands change over the course of a season, so do nutritional requirements. Carefully planning your diet is the best way to ensure these demands are met.

Here are some tips to help you get started:

1. Consume enough high-quality protein

Consuming enough protein is essential for building muscle. It has been suggested that 1.6g per kilogram of body weight per day is recommended for strength athletes. (1) For bodybuilders in the off season looking to increase muscle mass, an intake of 1.6-2.2g per kilogram of body weight per day is recommended. (2)

Additionally, the evidence shows that while in a calorie deficit, a higher protein intake may be needed to prevent the loss of lean muscle mass. So the recommended protein intake for bodybuilders preparing for competition is between 2.3-3.1g per kilogram of body weight per day. (3)

In addition to the total amount of protein consumed, it’s also important to consider protein quality. Protein sources must contain certain amino acids, like lysine and methionine, needed for muscle growth. (4)

When aiming to reduce calories, leaner sources of protein are best. Some of the best protein sources for bodybuilding include chicken breast, turkey, white fish and whey protein.

Check out this whey protein recipe for inspiration: