Bodybuilders typically consume five to seven meals throughout the day, making it essential to have easy meal options available. Bodybuilding meals tend to be very basic and consists of many whole foods, which can make them easy to prepare, but they might require some prep work once or twice a week to make readying them fast and easy when it’s time to eat.
The greatest performance diets may seem complicated and fancy, but they are all built on a foundation of basic principles and simple foods. Eat the right ones, and your body will respond accordingly. If your current regimen doesn’t include the following body-builders, beeline to the grocery store and stock up on them, stat. Bonus: They’re also all pretty delicious.
Protein is an essential nutrient that should be included in each of your bodybuilding meals throughout the day. A good rule of thumb for the hungry young male bodybuilder is to eat a minimum of 0.9 grams of quality, complete proteins per pound of body weight, explains Columbia University. Oatmeal and egg whites often are a staple breakfast meal option in a bodybuilder’s diet, but sometimes you do not have time to cook your oatmeal and your egg whites. An easy breakfast option might be a half cup of oatmeal combined with a half to whole scoop of whey protein and a tablespoon of natural peanut butter. If you like, top your oatmeal with a half cup of blueberries. Additionally, if you are in the mood for eggs but do not have time to crack a halfdozen eggs and remove the yolks, try using Egg Beaters or an egg white substitute instead.
EASY POST-WORKOUT MEALS
Eating starchy carbohydrates such as potatoes, oatmeal and brown rice provides your body with energy and helps recovery after a workout without spiking your blood sugar. Starchy carbohydrates are best eaten at times when your body can utilize them the best: first thing in the morning and/or post-workout, states Derek Charlebois, CPT, author of “The Diet Solution.” A half of a sweet potato topped with low-fat cottage cheese and cinnamon, or a whey protein shake with a piece of fruit, will give you a protein and healthy carbohydrate source ideal for post-workout meals.
EASY PRECOOKED MEAL OPTIONS
Chicken and brown rice are a staple in a bodybuilding diet but can be time consuming to prepare. Precooking and portioning out both the chicken breast and rice and portioning makes a fast meal option that is easy to add with broccoli or green beans and microwave. Also, precooked chicken breast can be used to make chicken salad by combining one or two teaspoons of low-fat or fat-free mayonnaise, mustard, onions and peppers with the cut-up chicken breast.
EASY SNACK OPTIONS
Whey protein shakes are the easiest meal option but can get boring after a while. If you are craving a chocolate treat, combine a scoop of chocolate whey protein and a tablespoon of natural peanut butter with a little bit of water to create a thick, syrupy consistency. Microwave for 60 to 90 seconds and 50 percent power to make a protein brownie.
Nutrients: 99 calories, 21 g protein, 2 g carbohydrate, 0 g fat, 0 g fiber.
LONDON BROIL/TOP ROUND STEAK
Nutrients: A 4-ounce (measured raw) lean top round steak has 138 calories, 24 g protein, 0 g carbohydrate, 4 g fat, 0 g fiber.
Nutrients: A 4-ounce (measured raw) serving has 207 calories, 23 g protein, 0 g carbohydrate, 12 g fat, 0 g fiber.
Nutrients: A 6-ounce (weighed raw) breast has 205 calories, 38 g protein, 0 g carbohydrate, 4 g fat, 0 g fiber.
Nutrients: An 8-ounce sweet potato has 240 calories, 4 g protein, 55 g carbohydrate, 1 g fat, 7 g fiber.
Nutrients: A 4-ounce serving has 136 calories, 24 g protein, 0 g carbohydrate, 4 g fat, 0 g fiber.
Nutrients: A 4-ounce serving has 27 calories, 3 g protein, 5 g carbohydrate, less than 1 g fat, 2 g fiber.