Three Beginner Bodybuilders Nutrition FAQs

What do I eat to gain weight? The key to healthy quality weight gain is to eat big and eat consistently throughout the day following a structured meal plan. Aim to eat 6-7 smaller meals/snacks, rather than 3 big meals. Include plenty of high protein food choices, like lean meat, chicken, fish, eggs and milk; high fibre complex carbs like cereals, bread, pasta, rice and potatoes; and fruit and vegetables (don’t forget nuts and pulses are also good sources of protein).

Timing of meals is also important – spread the meals regularly through the day, and especially important is to eat good amounts of protein and carbs after training. Some protein and weight gain supplements can also be useful aids to packing on the bulk, but not in place of good wholesome food.

The occasional junk food meal need not be avoided – but it must only be occasionally, say once every couple of weeks.

What should I eat before and after workouts? Obviously this depends on your goals. Firstly let’s assume you’re wanting to bulk up. Energy levels to fuel training will depend on your entire diet and nutrition, although pre-workout nutrition can give you that edge. Have simple carbs for short bursts of energy, but also fibrous complex carbs for more sustained energy to keep you training hard towards the end of your workout. However, don’t eat just before a workout as this may bloat you and may actually stop your workout ‘buzz’. Energy drinks based on caffeine can also be useful – but don’t depend on them.

I must emphasise that the most important factor for energy during a workout is good nutrition post workout. After training a good quality whey protein drink in water will get straight to the muscles. Follow this up shortly with rapidly absorbed carbohydrates, either from supplements or food. This not only gives you good nutrition for growth but will also help re-fuel those worked muscles to help them recover ready for your next workout.

If, however, you want to lose a little bodyfat, you’re best off not relying too much on carbs, though do not omit them completely, as you’ll still need them for optimal exercise performance.

There are loads of supplements out there which say I’ll pack on mass. Do these really work? Firstly supplements are not designed to ‘work’ as such, despite how they are marketed. Supplements merely supplement a good diet. There are loads out there – many are of no use, but fundamental ones like protein powders, meal replacement formulas, weight gainers and carb powders are useful aids in training to help maximise performance and add muscle bulk.

There are loads of different types of protein powder, principally whey protein which is a quickly digested and absorbed type of protein, particularly useful after a workout.

Meal Replacement Powders or MRPs are ‘complete’ nutrition containing high protein, moderate carbohydrate, essential fatty acids and all essential vitamins and minerals. They are an invaluable aid to the bodybuilder as they can be used to substitute one or more of the many meals he/she has to consume in a day; or can be used to complement a meal.

Weight gain formulas are not necessary for every bodybuilder, but are useful for the skinny newcomer who struggles to eat enough food to put on quality weight, as well as more-advanced bodybuilders with fast metabolisms and busy lifestyles to add a few more quality calories.

Adding carb powders or maltodextrin to drinks is useful for post workout replenishment of carbohydrate stores as these are cheap, and useful for bulking up on.