Are you a body builder looking for muscle growth meal prep tips so that you can win every competition you enter? If so, I’ve got just what you’re looking for. Keep Scrolling for my top eight muscle growth meal prep tips for body builders.
1.Get Protein In At Every Meal
Protein is the building block of muscle, so it should be your top priority when meal planning and meal prepping. Include lean sources of protein like chicken, turkey or fish in every meal! Prioritize protein-centered snacks as well. Never eat a naked carb! Always pair carbs with protein.
2.Understand Your Macro Needs
Before you begin putting an actual meal plan together for yourself, you need to understand your macros & what you should be eating to reach your specific goals. Each person’s macros are unique to them and their end goal. If you’re not sure how to come up with your own macros, work with a body building coach – like me – to help you determine what you should be eating in order to achieve your desired look.
3.Come Up With or Purchase A Meal Plan
Coming up with or purchasing a meal plan is super important as well. If you want to see muscle growth, you have to stay consistent in the kitchen. If you want to see muscle definition, you have to shred fat. In order to do either of these things, you need to have a set plan that you will follow; otherwise, it will be easy to lose sight & cheat. If you’re not sure where to start when coming up with your meal plan, I recommend purchasing my 3 Week Jumpstart to Fatloss Meal Plan. It’s the exact meal plan that I use in order to prep for competitions and shred fat for the stage. You can get it here!
You can also download my new recipe book here! It includes tons of better for you versions of my favorite cheat meals, protein packed alternatives, and a final section including some of my BEST tips for meal prep as a body builder.
4. Plan Your Grocery List Before You Shop
Planning, planning, planning. Planning is KEY to success. Never go to the grocery store on an empty stomach or without a grocery list. Be sure to sit down before you leave, map out what recipes you want to cook throughout the week, which days you want to cook them, & then make a list of all of the ingredients you will need. When you go to the grocery store, DON’T deviate from your list!
5. Portion Control is Still Important
Just because you’re eating protein-heavy meals that are healthy doesn’t mean you have the green light to binge eat. You still need to control your portion sizes. Too much food and you will gain weight. Too little and you will lose muscle. I highly recommend keeping a food scale in your kitchen and using it to measure out food before plating.
6. Snack Smartly
Healthy snacks between meals can help you maintain steady energy levels throughout the day and prevent sugary cravings or blood sugar spikes. Make sure your snacks are balanced. Don’t just eat a banana–if you’re going for fruit (or any carb), be sure to pair it with a fat and a protein. If possible, prioritize protein-heavy snacks over carby-snacks.
7. Stay Hydrated
Proper hydration is often overlooked, but it’s essential for muscle function and overall health. Include water-rich foods in your diet like cucumbers and watermelon and remember to drink plenty of water throughout the day to stay hydrated. Bonus points if you remineralize your water & additional bonus points if you avoid sipping water throughout your meals (this will help with digestion & nutrient absorption).
8. Embrace Variety In Your Meals
A few final tips for you:
Walk more – especially after meals. This will help keep your blood sugar balanced.
Employ progressive overload training principles in the gym.
Sleep like a baby. We grow when we sleep!
Eat more whole foods.
Ditch the junk food. Make it harder to get to. Don’t keep it in your home.
Don’t drink your calories!!
Make YOU a priority.
Eating the same meals every day can become super monotonous & might lead to nutrient deficiencies, so be sure to include variety. Spice your meals up with a variety of veggies, healthy fats, and different types of proteins. You can also totally alter a meal by switching out the seasoning or sauces that you use during prep. This will help keep you on track with your meal plan which is key for muscle growth!
A body builder’s journey to muscle growth is not just about pumping iron; it’s about fueling your body with the right nutrients. By following these eight meal prep tips, you’ll be well on your way to sculpting the strong and stunning physique you desire. Remember, patience and dedication are the secret ingredients to success in the world of bodybuilding. Happy meal prepping, and may your gains be glorious!