Sept. 17--Unlike other exercise regimens in which you can simply eat a protein bar or chug an energy drink after workouts, bodybuilding requires a strict eating plan because building muscle and lowering your level of body fat require high-quality protein throughout the day, said bodybuilder Matthew Kouba, who eats five or six meals evenly over the course of a day.
Good protein sources could be anything from beans, which have protein plus fiber and complex carbohydrates, to skinless white chicken or turkey, which have B vitamins, said Elisa Zied, registered dietitian nutritionist and author of "Younger Next Week."
She said that lean beef, such as sirloin, flank and strip, provides healthy fats and lots of vitamins and minerals, depending on the cut.
Eggs also are good for bodybuilders, because they provide high-quality protein and heart-healthy unsaturated fats, Zied said.
"One whole egg is an excellent source of selenium and a good source of riboflavin and vitamin D," Zied said.
The key for bodybuilders is to make sure they get about half of their daily calories from carbohydrates and to incorporate lean protein sources in small amounts throughout the day, according to Zied.
Kouba explained what a one-day meal plan might be for a 200-pound man with an average metabolism who lives an active lifestyle and works with weights four days per week and does cardio the other days:
Meal 1: Scrambled eggs cooked in coconut oil using two whole eggs, four egg whites, spinach and other vegetables. Two slices of toasted Ezekiel bread, 4 ounces strawberries.
Meal 2: 40 grams of protein in a protein shake, 2 ounces almonds or walnuts
Meal 3: 6 ounces of chicken, a large serving of broccoli, 1 cup of white rice, half an avocado
Meal 4 (post-workout): 6-ounce steak, 2 cups of white rice, asparagus
Meal 5: 6 ounces of ground turkey, green beans, 4 ounces of sweet potato
Meal 6: 40 grams of protein powder, half a cup of oatmeal, 1 tablespoon of natural peanut butter
