Ready-made bodybuilding meals from SportMeals

If you want a bodybuilder's physique, you have to put in the work at the gym. But muscles aren't built in the gym alone. A large part of the work happens in the kitchen. If you want to look like a bodybuilder, you also have to eat like one. A bodybuilder's strict training schedule is supported by the right nutrition. Usually this comes down to six healthy, macro-conscious meals a day. Here you can read what a bodybuilder diet involves and how to stick to it.

A BODYBUILDER'S CALORIE NEEDS

Want to build muscle? First work out how many calories you need for maximum muscle growth without gaining body fat. To do this, start by calculating your basal metabolic rate (BMR). This is the minimum energy you need at rest to keep basic body functions, such as your heartbeat and breathing, going. Next, calculate your Total Daily Energy Expenditure (TDEE). This number tells you your daily calorie needs, depending on the intensity of your training. For muscle growth you need a (small) calorie surplus. 20% is often enough. Be careful not to start eating too much straight away, because the calories you don't burn are stored as fat.

THE PERFECT SPORTS NUTRITION FOR BODYBUILDERS

Bodybuilders eat at least six times a day, instead of the traditional three or four (as recommended by the Netherlands Nutrition Centre). A bodybuilder's diet contains plenty of vegetables, protein and good fats. Vegetables and complex carbs form the basis of the diet. The ideal bodybuilder diet consists of 25% dense carbs (such as rice or potatoes) and 25% fibrous carbs (such as green vegetables). Expert bodybuilders recommend asparagus just before a competition, and sweet potatoes are an excellent source of energy-rich carbs. A further 30% of the diet is protein. Instead of the traditional 0.8 grams of protein per kilogram of body weight, bodybuilders raise this to 2 to 3 grams. Good options for a high-protein meal are dairy products, salmon, chicken breast, steak, legumes and additional protein powder. Whey protein is easy for the body to digest and is also rich in amino acids. The last 20% of the diet is fat. Monounsaturated fatty acids and omega-3 fatty acids are important for muscle growth. You can find these in oily fish and avocado, among other foods.

BODYBUILDERS PREPARE THEIR MEALS IN ADVANCE

A bodybuilder wants to know exactly what they are eating. That way the training schedule, with a major focus on getting lean, can be adjusted precisely for the best result. People who don't prepare their meals and often eat on the go don't know exactly what they take in during a day. Rushed, unprepared meals are out of the question, and as a bodybuilder you want to avoid them at all costs. When you're hungry, you make an unhealthy choice more easily. A bag of crisps is quickly opened. Sound familiar? For this reason, bodybuilders prepare every meal carefully, so there is always a healthy option to take care of hunger. Many bodybuilders spend at least one day a week in the kitchen preparing the meals for the rest of the week. This is also known as meal prepping.

THE PERFECT SPORTS NUTRITION FOR BODYBUILDING

Preparing the ideal bodybuilding meal, whether in advance or on the day, takes time and discipline. Not everyone finds these two things easy. After a long working day, it isn't always easy to head into the kitchen and make a balanced meal instead of ordering a quick pizza. SportMeals meals offer a simple way to get the right nutrition. The ingredients and portion sizes are matched to your calorie needs and your bodybuilding goal. That way you always know you're getting the right amounts and nutrients, and you have more time left for your training. SportMeals provides a healthy, high-protein meal at a sharp price. That way you have a healthy meal on the table within five minutes.

ABOUT SPORTMEALS

An affinity with bodybuilding is in our DNA. Joey Snijders, founder of SportMeals, has been interested in healthy nutrition and bodybuilding from a young age. For years he has prepared his own meals every day with great care. His clear goals and carefully calculated calorie needs helped him to train and eat with discipline. His great dedication was noticed by friends, who asked whether he could also prepare meals for them. Before long, Joey was preparing meals for more and more sports fans. What began innocently five years ago has now grown into SportMeals, where he prepares honest and healthy meals every day for everyone who values a healthy lifestyle!