A bodybuilding diet: which one should you choose?

The Traditional Bodybuilding Diet

Macronutrient distribution

• Proteins (30-40%) Essential for muscle recovery and building. Examples:
  • Chicken, turkey, beef, fish (salmon, tuna), eggs, low-fat cottage cheese, whey protein.
• Carbohydrates (40-50%) – Provides energy for heavy workouts. Examples:
  • Oatmeal, whole grain rice, sweet potato, quinoa, vegetables, fruit.
• Fats (15-25%) – Necessary for hormone production and general well-being. Examples:
  • Avocado, nuts, olive oil, salmon, peanut butter.

Meal structure

Bodybuilders often eat 5-6 meals per day to ensure a constant supply of nutrients.

1. Breakfast: Oatmeal with protein powder and nuts, or whole wheat bread with eggs and avocado.
2. In between: Low-fat cottage cheese with fruit and nuts, or a protein shake.
3. Lunch: Chicken with rice and broccoli.
4. Pre-workout: Bananas with almonds, or rice cakes with chicken fillet.
5. Post-workout: Protein shake and fast carbohydrates (e.g. banana or rice).
6. Dinner: Salmon with sweet potato and vegetables.
7. Evening snack: Cottage cheese with nuts or a casein shake.

Water intake & supplements

• Water: At least 3-4 liters per day.
• Supplements (optional):
  • Whey protein
  • Creatine
  • Electrolyte
  • Omega-3
  • Multivitamins

Bulking vs. cutting

• Bulking (muscle building): Caloric surplus (+200-500 kcal).
• Cutting (fat loss): Caloric deficit (-200-500 kcal).

The ketogenic diet

A ketogenic diet (keto diet) is a diet that is extremely low in carbohydrates, moderate in protein, and high in fat. The goal of this diet is to put the body into a state of ketosis, where it burns fat for energy instead of carbohydrates.

How does it work?

Normally, your body gets energy from glucose (sugars and carbohydrates). But if you eat few carbohydrates, your glucose stores run out, and your body switches to burning fat. This process produces ketones, which serve as an alternative fuel.

 What do you eat on a ketogenic diet?

Allowed:

• Fats: avocado, olive oil, butter, coconut oil, nuts.
• Proteins: meat, fish, eggs, cheese.
• Vegetables: leafy greens, cauliflower, broccoli, zucchini.
• Nuts & seeds: almonds, walnuts, chia seeds, flax seeds.

To avoid:

• Bread, pasta, rice, potatoes
• Fruit (except small amounts of berries)
• Sugary products (candy, soft drinks, juice)
• Legumes (beans, lentils)

Benefits of a Keto Diet

• Weight loss by burning fat.
• Fewer blood sugar fluctuations.
• Improved mental focus and energy.
• May help with certain conditions such as epilepsy.

Possible disadvantages

• Keto flu (temporary side effects such as fatigue and headaches).
• Limited food choices.
• Difficult to maintain in the long run.

The intermittent fasting diet

Intermittent fasting (IF) is an eating pattern where you alternate between periods of fasting and eating. It's not so much about what you eat, but more to when you eat.

There are different methods of intermittent fasting, such as:
16/8 method – 16 hours fasting, 8 hours eating (for example eating between 12:00 and 20:00).
 5:2 method – 5 days of normal eating, 2 days of consuming only 500-600 calories.
OMAD (One Meal A Day) – You eat only one big meal per day.

Benefits of intermittent fasting may include:

• Weight loss through calorie restriction and increased fat burning.
• Improved insulin sensitivity and blood sugar regulation.
• Possibly a longer life and improved brain function.

The plant-based bodybuilding diet

More and more athletes are switching to a plant-based diet, with protein intake coming from sources such as beans, lentils, tofu, and tempeh.

The plant-based bodybuilding diet is a diet that focuses on muscle building and recovery using only plant-based foods. It often includes:

• Protein-rich plant sources such as tofu, tempeh, seitan, legumes, quinoa and vegetable protein powders (such as pea or rice protein).
• Complex carbohydrates such as oatmeal, sweet potato, whole grains and beans for energy.
• Healthy fats from nuts, seeds, avocado and olive oil.
• Micronutrients from fruits and vegetables to reduce inflammation and support recovery.
• Supplements such as B12, omega-3 from algae, creatine and possibly vegetable BCAAs.

The carb cycling diet

The carb cycling diet is a nutritional strategy that alternates between days with high and low carbohydrate intake. This diet is often used by athletes and people who want to reduce their body fat percentage without losing muscle mass.

How does carb cycling work?

The idea behind carb cycling is to adjust carbohydrate intake based on your activity level:

1. High-carb days

1. • On days with heavy training (e.g. strength training or intense cardio) you eat more carbohydrates.
   • This helps to replenish glycogen stores and promote muscle recovery.

2. Low-carb days

1. • On rest days or less intensive training days, eat fewer carbohydrates.
   • This stimulates fat burning and keeps insulin levels stable.

3. Average Carb Days

1. • Some variations of carb cycling include days with moderate amounts of carbohydrates.

This can help maintain energy balance and performance.

Benefits of carb cycling

Fat loss – Eating fewer carbohydrates on rest days allows your body to burn more fat.
Muscle preservation – On training days you consume enough carbohydrates to prevent muscle breakdown.
Hormonal balance – By varying your carbohydrate intake you can better regulate insulin sensitivity and leptin (a hunger hormone).
Flexibility – Unlike a strict low-carb diet, you can still enjoy carbohydrates at the right times.

 Who is carb cycling suitable for?

• People who want to lose fat without losing muscle mass.
• Athletes or bodybuilders who want to optimize their energy and performance.
• People who want to use carbohydrates strategically in their diet.