Your diet can make or break your results at the gym. It’s important to eat a wide variety of nutrient-rich foods across different food groups. Limit or avoid alcohol, foods with added sugars, and deep-fried foods.
Bodybuilding is not like powerlifting or Olympic lifting because competitors are judged on how they look instead of how strong they are.
Many bodybuilders do this by eating differently during the off-season and then again during the season. This is called a bulking and cutting phase.
Bodybuilders eat a lot of high-calorie, protein-rich foods and lift heavy weights during the bulking phase, which can last months or even years. The goal is to gain as much muscle as possible.
During the cutting phase, the goal is to lose as much fat as possible while keeping the muscle mass that was built up during the bulking phase. This involves specific changes in diet and exercise over 12–26 weeks.
To find out how many calories you need, all you have to do is weigh yourself three times a week and use an app to keep track of what you eat.
If you don’t change your weight during the week, the number of calories you eat is called your “maintenance level.” You’re not losing or gaining weight but maintaining it.
Aim to increase your calorie intake by about 15% during your bulking phase. In this case, to keep your weight steady, you should eat about 3,450 calories per day (3,000 x 0.01). 15 = 450) to bulk.
Decrease your maintenance calories by about 15% to transition from a bulking to a cutting phase. In this example, you would consume 2,550 calories per day instead of 3,450.
Plan to revisit your calorie goals every month to account for changes in your weight. For continued progress, raise your calories as you gain weight during the bulking phase and lower them as you lose weight during the cutting phase.
It’s important to avoid losing or gaining more than 0. 5–1% of your body weight per week. This keeps you from losing too much muscle during the cutting phase or gaining too much fat during the bulking phase.
This is the ratio between your protein, carbohydrate, and fat intake. Protein and carbs contain 4 calories per gram (g), and fat contains 9.
Your macronutrient ratio will stay the same regardless of whether you’re in a bulking or cutting phase. A typical diet includes:
Talking to a registered dietician is the best way to figure out what you need and make sure your diet is healthy.
Using the calorie example outlined in the previous section, your macronutrient ratio might look like the following:
When you’re bulking or cutting, you can usually eat the same foods. What changes is the amount you eat, not the type of food.
You should eat a lot of different foods, but when you’re bulking or cutting, you should eat less of the following:
Before you go to the gym, you might want to stay away from foods that make digestion slow or make your stomach upset while you work out. This includes:
Many bodybuilders take dietary supplements to help support their overall fitness. However, it’s important to consult a healthcare professional before adding anything new to your routine.
People who follow traditional bodybuilding diets often don’t get enough of the minerals and vitamins they need because they don’t have a wide range of foods to choose from.
This is why it’s important to eat a variety of foods to make sure you get all the nutrients you need, especially when you’re dieting and cutting back on calories.
Resistance training increases muscle strength and size. Cancer, heart disease, kidney disease, and a number of other serious illnesses are less likely to kill you if you have strong muscles.
Aerobic exercise, which bodybuilders often do to lose fat, is good for your heart and greatly lowers your risk of getting or dying from heart disease, which is the main cause of death in the United States.
Eating a healthy diet with nutrient-dense foods from all food groups in the right amounts can greatly lower your risk of getting chronic diseases.
Bodybuilding is mostly a healthy way of life, but there are a few things you should know before you start.
Bodybuilders are laser-focused on getting enough protein to feed their hungry muscles. Many people think that chicken and beef are the best protein sources, but many people also wonder if bodybuilders eat pork. There are a lot of false beliefs about this, so let’s clear them up.
Why Protein Matters for Bodybuilders
To understand pork’s role, it’s helpful to first know why protein is so important for bodybuilders. Strength training creates small tears in muscle fibers. Consuming protein provides amino acids that are used to repair and rebuild those fibers, allowing muscles to grow bigger and stronger
Without enough protein intake, muscles can’t fully recover between workouts. Over time, inadequate protein slows muscle growth and impairs performance. Most male bodybuilders aim for 0.7-1 gram of protein per pound of body weight daily. For a 200 pound man, that equates to 140-200 grams of protein each day.
Animal proteins like meat, eggs, and dairy are considered higher quality sources that provide all the essential amino acids muscles need Let’s see how pork stacks up
Do Bodybuilders Eat Pork?
The short answer is yes. Pork provides high-quality protein with all the essential amino acids for muscle growth. Some bodybuilders only eat chicken and beef, but pork can be a great source of protein too.
A 3-ounce serving of pork tenderloin contains 24 grams of protein, comparable to chicken breast. Pork loin is similarly high in protein. And with only 2.98 grams of fat per serving, pork tenderloin actually meets the criteria for “extra lean.”
Plus, pork offers zinc and selenium. Zinc aids testosterone production for muscle growth. Selenium helps muscles recover faster after training and boosts strength. No wonder pork is one of the world’s most eaten meats!.
Top Nutrients in Pork for Muscle Building
Here’s a more in-depth look at the key nutrients that make pork a smart choice for bodybuilders:
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High-Quality Protein – Pork contains all essential amino acids necessary for lean muscle maintenance, repair, and growth. A 3-ounce serving provides 24 grams.
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Zinc – This mineral plays a vital role in testosterone production, muscle recovery, and growth. Pork delivers 26% of the RDI for zinc per serving.
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Selenium – Pork is one of the best dietary sources of this antioxidant mineral. Selenium supports muscle strength and may decrease recovery time.
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Thiamin – Also known as vitamin B1, thiamin helps convert carbs into energy. Pork chops offer 16% of the RDI per serving.
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Vitamin B12 – Necessary for protein metabolism and red blood cell function. Pork provides 56% of the RDI per serving.
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Iron – This mineral supports oxygen delivery to muscles and aids performance. Pork contains 4% of the RDI per serving.
Debunking Pork Misconceptions
Despite being rich in protein and key nutrients, pork has gotten a bad rap in some bodybuilding circles due to misconceptions. Let’s clear them up:
Myth: Pork is high in fat
Fact: Lean cuts like tenderloin are as lean as chicken breast, with just 2.98 grams of fat per serving.
Myth: Pork is pure protein
Fact: While high in protein, pork offers other beneficial vitamins and minerals like B vitamins, zinc, selenium, and iron.
Myth: Pork causes digestive issues
Fact: Properly prepared pork is easy to digest. Avoid overcooking to prevent toughness.
Myth: Pork provides empty calories
Fact: In addition to protein, pork contains many beneficial nutrients for performance, muscle recovery, and overall health.
Comparing Pork to Other Protein Sources
Pork stacks up well against other proteins for muscle building. A few key points:
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Pork tenderloin is equal in protein to chicken breast with 24 grams per serving.
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Beef offers more protein per serving, but also more saturated fat. Pork is more lean.
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Fish like salmon provide omega-3s not found in pork, but less zinc and B12.
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Plant proteins like beans lack sufficient amino acids on their own. Must be combined properly.
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Portability – Canned salmon and chicken breast are convenient. Pork requires more preparation and cooking.
For variety, muscle development, and satiety, incorporating different proteins like pork is ideal. Choosing lean cuts removes any fat or calories concerns.
Building Muscle with Pork: Meal Ideas
Ready to put pork to work for your muscle goals? Here are delicious recipe ideas:
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Breakfast – Egg white omelet with spinach, onions, mushrooms and lean pork breakfast sausage
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Lunch – Chopped kale, quinoa salad with baked teriyaki pork tenderloin strips
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Dinner – Grilled pork chops with roasted Brussels sprouts and sweet potato
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Snack – Toasted Ezekiel bread with almond butter, banana slices and nitrate-free deli ham
Pair pork with veggies, healthy grains, nuts or seeds to provide a balanced muscle-building meal. Pork’s versatility allows endless possibilities for keeping your diet and taste buds excited.
Choosing Quality Pork Sources
As with any protein source, quality matters. Follow these tips for selecting optimal muscle-building pork:
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Choose organic, antibiotic-free whenever possible – avoids hormones, contaminants
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Opt for fattier cuts like shoulder or butt for flavor, then trim fat before cooking
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Look for “certified humane” labels to ensure ethical farming practices
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Buy local or direct from trusted farms if possible – supports small business
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Seek out heirloom heritage breeds like Duroc, Berkshire – unique flavor and texture
Finding quality pork from humanely raised pigs provides peace of mind while dining. Taste the nutritious difference!
Preparing Pork for Maximum Benefit
To fully benefit from pork’s muscle-building goodness:
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Trim visible fat before cooking to reduce calories without sacrificing flavor.
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Cook with lower calorie methods like grilling, baking, broiling. Avoid frying.
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Portion into individual servings when
Low levels of body fat can negatively affect sleep and mood
To prepare for a bodybuilding competition, competitors develop extremely low body fat levels, with males and females typically reaching body fat levels of 5–10% and 10–15%, respectively.
A low body fat percentage and low calorie intake have been shown to make it harder to sleep, make you feel bad, and weaken your immune system in the weeks before a competition.
These effects may also last for several weeks afterward.
Health benefits of Pork: Is it even healthy?
FAQ
Is pork good for bodybuilding?
Is pork or chicken better for bodybuilding?
What is the best meat for bodybuilders?
Is beef or pork better for building muscle?
How do bodybuilders eat?
To do this, many bodybuilders start with an off-season followed by an in-season way of eating, referred to as a bulking and cutting phase. During the bulking phase, which can last months to years, bodybuilders eat a high calorie, protein-rich diet and lift weights intensely with the goal of building as much muscle as possible.
What kind of meat is best for bodybuilding?
Chicken breast may be the quintessential bodybuilding staple, but lean cuts of red meat are loaded with complete protein and pack the most punch when you’re trying to pack more beef on your frame. BUY IT: Always purchase London broil that’s bright-red in color. If it has even the lightest tint of brown to it, it has started to spoil.
What can you eat on a bodybuilding diet?
“The bodybuilding diet can be centered around healthy whole foods such as veggies, oatmeal, lean proteins, and some healthy fats, but the meal plans are typically very regimented. They require a lot of planning and meal prep. Additionally, the cutting phases can be difficult to follow.” — Kelly Plowe, MS, RD What Can You Eat?
What is a bodybuilding diet?
A bodybuilding diet aligns with all the general advice for a healthful diet—a balanced mix of macronutrients and plenty of micronutrients from fruits, vegetables, whole grains, and lean proteins. Even in the bulking phase, nutritious choices are encouraged to promote healthy weight gain.