Six Essential Bodybuilding Foods

Nutrition is key in any sport, especially bodybuilding, building and sculpting a quality physique takes dedication, time and knowledge. The science behind gaining muscle is simple, the key is to eat big and train hard, picking and choosing what to eat on a daily basis can be extremely difficult especially if you are a Bodybuilder and have other responsibilities, that said, there are several foods that should be staples in any bodybuilder’s diet, in this article we will talk about six important foods than can make a Bodybuilder go from big to huge if eaten regularly.

Chicken: The first food item on the list is chicken, there is not a single bodybuilder out there that doesn’t eat it during his offseason and competitive season, chicken tastes good and it’s easy to cook, even though most bodybuilders condiment it with salt and pepper you can play with it in the kitchen and cook it with different spices, fruit juices and can even add some barbecue sauce on it just like Ronnie Coleman did. One pound of roasted chicken contains approximately 862 calories, 131 grams of protein, 34 grams of fat and 0 grams of carbohydrates, chicken is simply a great protein source.

Grilled Chicken Breast

Eggs: A lot of bodybuilders like eggs while others just hate them but no one can deny that they are essential in any diet, while it’s true that eggs are not the tastiest food out there they are a great source of both macro and micronutrients, eggs can be cooked in a variety of ways but they can also be accompanied by chicken, beef, vegetables and maybe even pancakes. One egg contains approximately 101 calories, 7 grams of protein, 7 grams of fat and 1 gram of carbohydrates, eggs are a must in every breakfast.

Beef:  Even though chicken takes first place in the macronutrient department, beef is also a must have in any Bodybuilding diet, beef just like chicken can be cooked and eaten with other secondary ingredients, you might notice on social media that famous Bodybuilders such as Phil Heath always eat some sort of beef mixed with rice and vegetables. One pound of Top Sirloin contains approximately 912 calories, 92 grams of protein, 57 grams of fat and 0 grams of carbohydrates, technically speaking, chicken contains better macronutrients than beef but it doesn’t hurt to have variety in a diet.

Prime Rib

Grits: Oatmeal is the king of breakfasts, the typical bodybuilder breakfast consists of eggs, oatmeal, fruit, toast, coffee and maybe some sort of meat, oatmeal is a great source of carbohydrates but grits are just a little better. Ronnie Coleman was famous for eating these and it doesn’t come as a surprise considering the nutritional content in just a cup of them, one cup of grits will fuel your body with 520 calories, 12 grams of protein, 116 grams of carbohydrates and 2 grams of fat, grits just like oatmeal taste great mixed with honey.

Spinach: Even though it may not receive the attention it deserves, spinach is still very important in any diet.  Fruits and vegetables in general are great for filling the body with carbohydrates, fiber and vitamins, one cup of spinach contain 41 calories, 5 grams of protein, 7 grams of carbohydrates and 0 grams of fat, Evan Centopani recommended them a while back and mentioned the fact that they are a great natural energy source because of their high micronutrient content, we agree with Evan and that’s why we consider it a staple in any diet.


Rice: Our last item on the list is rice, even though it's always considered as a side dish, its importance in any bodybuilder’s diet is significant; it doesn’t matter if it’s brown or white, any type of rice is necessary to pack on the muscle. One cup of white rice contains 205 calories, 1 gram of protein, 44 grams of carbohydrates and 0 grams of fat.