Week 180 :: What Is The Most Important Meal To A Bodybuilder?

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TOPIC: What Is The Most Important Meal To A Bodybuilder?

For the week of: November 26th - December 2nd
Tuesday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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Diet is one of the keys elements towards building a perfect body, therefore it should be well planned out in advance.

What is the most important meal to a bodybuilder?

What would you eat for this meal?

BONUS QUESTION: Do you plan your meals in advance? If so, how do you plan your meals and how far ahead?

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[despotth]

Hi everyone,

Everyone knows the importance of proper nutrition for better and faster results in weight training. Proper nutrition at certain times of the day makes it 'easier' for your body to build new muscle. (Anabolic). On the other hand depriving the body what he is asking for by lack of nutrition will be difficult if not impossible depending on the circumstances to see any differences in muscle gains.

First of all a bodybuilder is one who is only interest in muscle size and NO other training adaptations. A bodybuilder just wants to get big and shredded he does not care about being able to jump high or run fast he just wants SIZE!! Having this cleared we can start talking about nutritional requirements of a bodybuilder or one who wants to add muscle.
First and foremost to add muscle you need to be having extra calories which means that finally calories in (ingested) during the day are greater than calories out (burned) this total number of calories depends on the body type of the person but for a general rule 500kcal above your general maintenace level does the trick you are needing..
The most important meals of the days are the ones were the body is or will be (if not eating) in a catabolic state. This being said the two most important meals are morning at breakfast because the body has done several hours of sleep without eating and post workout nutrition... ( I'll talk about this later ;) Morning meals are important because during the night the body (though you are asleep and not realizing) is still doing functions, mostly to keep you warm through the night and repairing muscle breakdown from the session at the gym before if you had proper nutrition before eating. Most of the energy the body needs during the night is taken from the liver thus a good morning slow walk or jog doesn't do any harm because energy used is taken from the muscles. This means that the first thing the body needs is to replenish the liver but also needs more protein for a positive nitrogen balance and to be able and continue building muscle. A better way to flush all the nutrients i just mentioned would be to trigger insulin by having a high GI meal in the morning, and it would preferably be in liquid form for faster absorption. NOW the meal should be something like. A banana, 1.5scopp of whey for faster absorption (approx 30g of protein) and Milk for slower release of protein and delayed catabolism, honey, cinnamon. HMMMM Delicious And Nutritious. Dont forget to add your favorite supplements if you are taking any such as creatine or glutamine.

Now for the post workout meal. The body is almost in the same situation he is in when he woke up. Though this time glycogen stores from the weight training session are depleted. Remember this the faster you eat after training the more the body absorbs the nutrients. This is called the Closing window opportunity. To benefit from this theory have a liquid form drink exactly after training which consists of. 30-50g of fast acting whey. 50-85g of 50-50 split dextrose and maltodextrin for creating and insulin spike which allows anabolic triggers in the body. (I also like to add just a half a scoop casein for anti-catabolism properties) and remember to add your creatine and glutamine which at this stage are more likeley to be absorbed than when had with other meals. Also a lower glyceamic meal is needed afterwards this one being 1-1.30minutes afterward in solid form such as chicken and slower releasing carbohydrates brown rice or sweet potato.

The last meal would be the pre bed meal. I have a casein shake to have constant protein breakdown from its nutrients rather than from my muscle's amino acids. ! Healthy fats at this stage also help to slower digestion rates.

NOTE though these meals promote muscle growth lack of proper nutrition in other meals means you will lose muscle tissue though other meals are also important to remain in an anabolic state.


Meal planning.
I thing that to know what your eating you need to plan ahead. This will prevent many hassles and so you don't have to think what your going to eat. How to plan is really simple. First know your caloric intake and your ratio of protein carbs and fats. Then when you are cooking let us say brown rice just do extra portions and put in the fridge or freeze. Pack everything in small cases such as chopped vegetables in the fridge for immediate use. This makes it much easier for you when you arrive home because you only need to put the ingredients and everything is ready for you.

Thanx for reading my first article :)

Good Luck in further muscle gains And keep healthy :)
Despotth

[jasonr1982]

If there is one meal that is most important for a bodybuilder, it is definately the post workout meal. Sure, the preworkout meal provides the fuel needed for training intensity, but its the postworkout meal that piles the muscle on your body.

After an intense training session, the muscles are starving for protein and carbohydrates. Drinking a postworkout shake with protein, carbs, and whatever supplements you might use is very important. However, this buys you about an hour before your muscles get hungry again and begin the catabolic process of eating themselves. In order to counter this, it is very important to plan a meal within that hour period.

This is the one time that the body can absorb considerably more protein than the rest of the day. For example, if you weigh 180lbs and typically consume 30 grams of protein per meal, you should consume about 50 grams of protein in your post workout meal.

This is also the one meal of the day that the your muscles make good use of simple carbohydrates. Simple carbs work fast in order to replenish glycogen used during intense training sessions. For an 180 lbs bodybuilder, 90 grams of carbs can be consumed during this time to build a solid physique.

Fats are not ideal at this time as they slow down the absorbtion of protein and carbs. A couple grams of EFA's and CLA is ok, but stick to lean protein sources and avoid added oils during this time.

One of my favorite post workout meals is sushi with white rice. This is a great example of a meal with the right portion of macronutrients that work in favor of post workout nutrition. Other great choices include chicken breast or turkey breast with white rice or potatoes, or eggwhites and grits. It is important to plan this meal ahead of time in order to avoid the catabolic consequenses of post workout hunger.

[UCIMTHEROCK]

come on this is a joke right? the most important meal of the day is the one YOU MISSED! there is no most important meal they are all important. I eat all day long and more if I can cram it in my stomach during the off season.

[MattTruss]

What is the most important meal to a bodybuilder?

This is a tricky question as it differs for everyone, depending on when you workout and what your current goals are. I can answer the question for myself, as someone who goes to the gym after work, at about 5pm and is currently trying to gain mass. My answer would basically be the same for someone who works out in the morning; however what is eaten would change and if you are cutting, just reduce the carbs.

I believe the most important meal for a bodybuilder is the very first one upon waking. I split my breakfast into two parts, the part I eat immediately upon waking and the one I eat about an hour later. All night long your body is fasting, and for some reason our bodies are set up to attack our muscles for nutrients before our fat stores, seems backwards to me, but there are ways to minimize the damage.

As soon as you wake up it is critical to give your body something else to burn up besides your hard-earned muscle mass. This should consist of a fast-digesting carb. This will hopefully quickly give your body something to draw from for calories. Next, get some fast-digesting protein in you, your body is in protein deficit early in the morning, so this is crucial to retain your mass.

Now, if you work out in the morning, I would say stop here, go workout and then have second breakfast. For me however, I know take the time to prepare myself a nice high protein, healthy breakfast. Breakfast is not a skimpy meal either; it's just as big as lunch ad dinner for me. This meal really sets me up for the rest of the day. I can't imagine skipping breakfast, I would be miserable. As a bodybuilder I feel that breakfast is twice as important, it's the first meal of any to start getting your body ready to work hard and recover from that blasting at the gym.

What would you eat for this meal?

My fast-digesting carb of choice is a nice glass of fruit juice. This high sugar beverage gets in quick to give my body some calories to burn and nutrients to take so it stops leeching of my muscles. This is followed by a whey protein shake, usually made with soy milk to get some soy protein in.

After I have broken my nightly fast with some fast-digesting goodness I prepare a bountiful protein-filled second breakfast, which I eat about an hour after my juice and shake. This breakfast most often consists of eggs and egg whites, the amount of whole eggs varies based on my current goals (whether I am gaining mass or cutting means more or less whole eggs respectively). I like to mix in some soy sausage with my eggs and/or some salsa to mix up the flavors, because eggs every morning can get a little old. I include a banana in every breakfast also, gotta get that fruit in, plus I remember hearing that bananas help reduce cramping. I?m not sure of the truth to that though. The final part of my breakfast will also vary depending on goals, it is most usually a slow-digesting carb. This could be a bowl of oatmeal, a bowl of high protein cereal, or my favorite, two whole-wheat English muffins with all-natural peanut butter. No matter which it is, breakfast is a mini-feast.

BONUS QUESTION: Do you plan your meals in advance? If so, how do you plan your meals and how far ahead?

I plan my lunches ahead. I, like most people, work 5 days a week 9-5, and have enough trouble fitting everything in during the week. So I spend a decent amount of time on Sunday evenings preparing my lunches for the week, making sandwiches, salads, rice, baked potatoes to reheat. As well as my snacks, cottage cheese, nuts, crackers, whatever it may be. Gladware/Tupperware is my best friend for planning out my meals. I can pack them all up and load up the fridge for the week. The fridge looks pretty funny on Monday morning with five sandwiches, five salads or other veggie, things of rice/potato, cups of cottage cheese, but it gets the job done and saves me lots of time mid-week. I tried doing a similar thing with breakfast but it just ended up making more dishes. Cracking eggs doesn't take that long anyway.

[bigcalves]

*subcribes*

[mgpsu008]

MOST IMPORTANT MEAL OF THE DAY: BREAKFAST
breakfast is by far the most important meal of the day. For any bodybuilder or someone who is simply trying to stay fit and build muscle, breafast is the jump start to solid gains. Breakfast is exactly what it says "breaking the fast." Sleep is both a highly anabolic and catabolic period. Anabolic in the sense that sleep is when growth hormone is most prevelant throughout the body. catabolic in the sense that your body goes anywhere from 6-8 hours without nurishment and fuel for your muscles. Ultimately your body will begin to break down these muscles as energy for your body like keeping the body warm while you sleep. Therefore taking a supplement like L-glutamine or casein before sleep can be highly beneficial to preserving the gains you made at the gym that day.
WHAT TO EAT FOR THIS MEAL?
upon awakening I get in 1-1.5 scoops of whey protein (anywhere from 24-30grams). Old fashioned dry oats (1 cup) are essential as well because they are very slow digesting carbs. This will fuel your body for several hours. A banana is always good as well because it is a fantastic source of potassium and a good source of carbs (roughly 27grams of carbs). A sugary drink like cranberry juice (8oz) is also good in the morning because it will increase insulin present in the blood. this sudden spike will rapidly transport vital nutrients into your muscles. I will normally take a multi vitamin with my cranberry juice in order to shuttle those vitamins and minerals into my muscles as quickly as possible. Also, Twinlab's Amino Fuel is a great product to take. It is a fantastic source of amino acids that will jumpstart the anabolic process in your body.
BONUS: PLANNING MEALS?
I happen to plan my meals, but it depends on who you are and how much time you have. I'm a student so I definitely make sure I have enough time in the morning to get a solid breakfast in me. I'll wake up about 1 hour and a half before my first class in order to get some essentials in me--whey, juice, amino acids, banana, oats/whole grain bread or cereal, and a multi. Always be sure to eat every 2-3 hours or so. Healthy food will keep your body in an anabolic state which will force your muscles to grow and eating small but often will increase metabolism which will ultimately help in the fat burning process

Hope you enjoyed,
Mike

[Zoofus]

From an optimality standpoint I'd probably say post-workout since the body is in such a prime state for feeding. That said for anyone who doesn't have it already covered, likely the vast majority of people, it's breakfast. Start the day right and it's easier to do everything else right that day and uphold a high standard. Get your metabolism geared up and running first thing. Get quality food in after a nighttime fast sleeping.

[nickmanzoni]

The most important meal of the day

This is actually a topic that I have discussed with many people: clients, friends, colleagues, etc. It is always a point of contention, and in this article I will state how I feel that breakfast is the epitome of importance for the aspiring bodybuilder. As we prepare our pre-bedtime snack we prepare ourselves for sleep. During this sleep state, we are unable to eat causing us to fast. There are several staggering implications here. First and foremost, our circadian rhythm is undergoing a series of self-regulating actions. Hormone production and cell regeneration are two major actions that are specifically important to us bodybuilders. This regulation requires a replenishment of nutrients during this phase of sleep! Since we are sleeping, we can’t refuel our body until we awake from our self-imposed fast, thus the term “breakfast”. Eating a well formulated breakfast has a lot of very practical uses, as well as some added bonuses for us bodybuilders. We need to think to ourselves: “How do I feel when I go for more than 5 hours without eating a meal?” Sluggish, irritable, weak are just a few adjectives that I’ve experienced myself. Now, if you sleep at least 6-8 hours a night, how do you think you’re going to feel after your first hour of being awake? Sluggish, irritable, and weak! We have a tremendous decision to make out of bed: to eat or to grab ten extra minutes of sleep. That’s how much time it takes really to make a breakfast if you plan it out.
Let me enlighten you on some implications of actually eating breakfast. It is certainly not a myth that it will jump start your metabolism. If we miss breakfast, we have missed the chance for us to stay out of our catabolic state, robbing ourselves of the muscle we’ve been repairing during sleep! The implications here? If we took the time, we’d lower our chances of being resistant to insulin (a naughty little hormone that if abused gets you fat) and lowers your chances of getting to a state of obesity. What bodybuilder do you know has a nice spare tire and cannot tolerate a serving of fruit? Let’s keep thinking about this: If you eat a good breakfast, you are less likely to binge eat for your first meal of the day, and thus keeping you from further slowing your metabolism. So far so good! Furthermore, if one had the proper breakfast, more than likely you’re getting your most important load of macro-nutrients right out of the gate keeping you high with energy for the first hours of the day.
Let’s get on with it! What are we eating for this very important meal? In order to answer that, we want to look into what exactly we want to get from our breakfast: elevated sustainable energy and a feeling of fullness that will keep you away from that cruller on the coffee table at work. In order to accomplish this feat we must consider the sources of food available: carbohydrates; our little energy friends, protein; our buddy if we want to keep our muscles strong and resilient, and fat; the macro with the poor publicist but actually can be used to keep us full. A typical bodybuilding breakfast? You asked for it: eggs and oatmeal. How simple can this be? SO important is this meal, but you can actually prepare it within the time for the coffee maker to spit out your morning companion. Think about this: the complex carbohydrates found in the oatmeal will give you an elevated and sustainable energy boost for a good few hours after waking, while the eggs which have a whopping 6-8 grams of protein per egg, and the yolk that people are afraid of has natural and healthy fats in them which keep you fuller longer. If you were to do some shopping, you can find some oatmeal with serving portions that are pretty much the bodybuilders dream meal: high in fiber, good complex carbs, a modest showing of protein, and goes great with banana and a glass of milk. The eggs are just as important: a solid matrix of virtually 100% absorbable and useable protein, and are a healthy choice for fat. If you’re fat phobic, fat can be taken out all together with a quick alteration of pure egg whites verses egg yolk. Don’t feel like separating the yolk? Try the pre-packaged egg whites next to your dairy counter: sure it’s a tad pricey but will shave your prep time to seconds!
I swear by a cup of oatmeal with a banana and 2 whole eggs. It is a dream team for bodybuilders and health enthusiasts alike.
One may ask if it really is necessary to plan ahead for such an easy breakfast: well we could (I do). It takes just the time to package a cup of oatmeal in a Tupperware container with the coffee maker on delay brew filled with hot water to go off 5 minutes before I wake. While I pour the piping hot water over my oats and waiting for them to cool, the eggs by now would already be on a pan ready to get scrambled. It literally takes me 5 minutes to prepare my meal, and another 10 to eat. I can eat this meal into the foreseeable future or even as another meal later in the day. It’s cheap, it’s easy, it’s portable, and is the most important meal of the day.
Thanks for reading.

[HoosierBoy77]

Who won Week 137, "The Best 20 Minute Workout?"..........

[History in Effect]

What is the most important meal to a bodybuilder?
As a bodybuilder, you are most concerned with working out which enables you to build muscle and gain size become your competition. The problem is that many amateur bodybuilders fail to delve deep enough into the nutritional side of things. Nutrition along with central are the two pivotal factors in becoming a successful bodybuilder. A few bodybuilders neglect to eat the right things at the right time and thus when its time to perform on the stage they succumb under the light.

Yes, breakfast is an important meal to everybody including bodybuilders, but I am focusing on workout days for bodybuilders. This is where the prime muscle building action is taking place. For this, I see that the post-workout meal is the most important meal to any bodybuilder and here's why:

Bodybuilders get in the gym and throw around massive weights that regular people dream that they can do. The weight they throw out around leave to tears in their muscles that will grow back, but at a slower rate. This is where post-workout nutrition comes in to feeds those aching muscles after a long, rigorous workout. You need to recover and grow, so post-workout nutrition is the name of the game. This is referred to as the "window of opportunity" for many experts as post-workout feeds those growing muscles after a hard workout. You better not skip this meal, because you will regret it.

What would you eat for this meal?
Everybody knows in the bodybuilding world that your glycogen stores are drained after a hard workout, so the question is how do you bounce back from that? You need carbs ladies and gentleman. The Ironman's Guide to Ultimate Bodybuilding Nutrition states that " your glycogen stores are usually depleted after a workout, your body tends to absorb a large amount of carbohydrates to replace the lost glycogen. Therefore, high-carbohydrate meals have less of a tendency to be converted into bodyfat after a workout(Sisco, 152).

Besides needs carbs, you also need protein. Whey protein in particular would be my choice. If you want the biggest gains, you need protein to feed your muscles so they can recover faster allowing them to get bigger. Branch Chain Amino Acids and glutamine in your whey protein are wonderful choices. If your going to drink a shake, I would consider one with a 2:1 ration of carbs to protein or something of that manner.

Here are some post-workout supplements I recommend:

Optimum 2:1:1 Recovery
http://www.bodybuilding.com/store/opt/recovery.html

Universal Torrent
http://www.bodybuilding.com/store/univ/torr.html

Golden Finish
http://www.bodybuilding.com/store/clabs/goldenfinish.html

There are many others, but the ones listed are some examples of post-workout supplementation. I like to take in supplements that allow me to get at least 30 grams of protein and 60 grams of carbs which is a good number for a beginning bodybuilder. Alan Aragon is a good source and his nutrition forum guidelines(bb.com) provide a much simpler look at this:

Protein = 0.25g/lb TBW
Carbs = 0.5g/lb TBW
Amount of fat here doesn't matter as long as your daily target is hit.

Now, if you don't have the funds to spend money on a post-workout supplements than go with something a lot easier. Post-workout food is much simpler to figure out and you can use the same guidelines that Aragon has given to formulate a muscle building, muscle-recovery post-workout meal.

My typical meal consists of

Lean Protein of 30-50 grams of protein ( fish, chicken breast, turkey)
Complex Carb (brown rice, sweet potatoes, or usually oatmeal)

I also make take in a handful of almonds as its nutritious and provids a good dose of mono-unsaturated fats which you need.

BONUS QUESTION: Do you plan your meals in advance? If so, how do you plan your meals and how far ahead?

If I'm in the school cafeteria, I can plan my meals in advance. My lunch room has enough healthy choices which allow me to craft an almost perfect post-workout meal. My school usually post the menu up online or in the beginning of the day, so I am able to calculate how many carbs and protein I should be eating. I can plan hours ahead for this. If I am eating in my room, I don't plan too much in advance because I usually only have healthy foods. If I am in a rush, I can measure out a cup of oats and cook some thawed out chicken breast in the microwave for about 30 seconds. Post-workout nutrition is not something you can do like one day a week, its PIVOTAL.

[ehayes]

What is the most important meal to a bodybuilder?

When it comes to the world of body building one thing that people quickly find out are that opinions? vary greatly from person to person. With diet being one of the biggest topics when it comes to a body builder, getting that most important meal of the day can get as much of a necessity as getting their daily workout in.

The most important meal in general for every person, including body builders would have to be breakfast. Breakfast is not only the first meal of the day, it keeps you energized for the rest of the day. It will help your ability to concentrate, helps you control weight if you?re in a cut, help decrease fatigue, and even help lower cholesterol and chances of heart disease. Without this meal a bodybuilder can be severely hindered in their daily routine. The energy needed when bulking can be extreme having to not only eat a lot more but also move around heavy weights in the gym in the attempt to add more lean mass. Whereas you have the bodybuilder on a cut, without that extra energy and pep that breakfast brings you, you?re already feeling down from the lack of carbs in your diet that you?re going to be crawling from place to place during your day. For bodybuilders it is very important to get that jump start of protein as well. Keeping up on your protein intake is very important in order to keep th e lean mass on your body, and that starts as soon as you wake up.

Right in the same spot as breakfast in line is your post workout meal. I do believe that breakfast helps everyone start off their day in the right foot, though a post workout meal can be as important, if not more important to a bodybuilder. After a hard workout and your body breaking down your muscle fibers, there is a very important 30 minute gap in which your greatest opportunity to replenish your body takes place. After a workout your muscles are looking to immediately start rebuilding themselves. You need to get protein and carbs in you as soon as possible. Stay away from fats in a post workout meal. Fat will actually slow down your digestive process and make it longer before your muscles will receive the carbs and protein you just fed to it. Carbs are extremely important to your muscles after a workout. Without carbs your body will start to break down muscle tissue itself in order to restore the muscle glycogen levels that are lacking after a workout. Carbs not only restore these levels but also will create an insulin spike which will help move the nutrients to your muscle tissue even faster. So make sure you?re getting those carbs and maybe a good protein shake and your body will be building stronger and bigger in no time.

What would you eat for this meal?

Breakfast:

For breakfast a good balance is to aim for around 10% of fat, 40% protein and 50% carbs. This also can vary person to person and is something you can change depending on what kind of diet you are dealing with. Depending on if you?re dealing with a cut or a bulk, things like carbs and fats can vary greatly. Though a good starting point either way could be as followed:

6 ? 8 eggs (with 2-3 yolks) ? Though for example in a bulk I don?t even separate the yolks cause I don?t mind getting some extra fat.

1 Glass of Fruit Juice

Bowl of Oatmeal ? Great for carbs, best if you can handle the types without added sugar or flavoring.

A basic BCAA tab or Omega 3?s. This could be in the form of flax seed or fish oil as well.

With this basic meal you are covering all your bases and getting a great protein base as well. Without jumping to high in the fat category.

Post Workout:

Post workout meals can be relatively small meals. It?s usually more important in trying to have speed in getting that meal down the hatch as soon as possible. Your window of opportunity is less than an hour after your workout so you don?t always have time to get home and prepare a nice meal. I?ll include two of my favorites. A good aim for a lot of people is to get around 30-40 grams of protein and 60-80 grams of carbs after a workout.

Meal 1:

One scoop of whey protein mixed with skim milk. Along with that you can drink a large or small Gatorade. That way you are getting a good amount of carbs in your body to help spike the insulin levels and get a high amount of protein. At the same time you are keeping the fat intake low so that the process of getting the nutrients to the muscles is faster.

Meal 2:

One scoop of whey protein mixed with skim milk. A bowl of brown rice with chopped of pieces of chicken or tilapia. Again you are getting your protein and high carb levels. With chicken and tilapia you are getting a great form of lean protein which is extremely low in fat at the same time.

Here are some useful links to help fulfill your breakfast and post workout meals:

Whey Protein:
http://www.bodybuilding.com/store/opt/whey.html

Oatmeal bars:
http://www.bodybuilding.com/store/detour/oat.html

BCAA Powder:
http://www.bodybuilding.com/store/univ/bcaastack.html

Omega 3-6-9 Fatty Acid Supplement:
http://www.bodybuilding.com/store/now/omega.html

BONUS QUESTION: Do you plan your meals in advance? If so, how do you plan your meals and how far ahead?

I usually will plan about half my meals in advance. For example when I head to bed, I make sure that I have what I am going to need to eat for the following morning. I?ll make sure I have enough eggs, or say enough oatmeal in order to satisfy my hunger once I wake up. Sometimes I?ll even prepare a meal beforehand and put it into the fridge so that I can just warm it up in the morning. Being a student I?m on the go a lot so planning ahead can be an advantage in order to save time when I?m trying to get places. This doesn?t only go for students but everyone with a busy schedule that say doesn?t always have enough time to cook up a nice meal on the stove.

The big meals are usually the ones I?ll plan out ahead of time. That way I know what I need to get done and how to get it done quickly. As for post workout meals, a lot of times I will already have my shakes mixed up and waiting for me in my fridge when I get home. Though I?ll even go as far as just bringing my shake with me and leaving it in the locker room at the gym, so that way when I get home, all I have to do is fix a bowl of rice and my post workout meal is eaten in less than 30 minutes after my workout.

With proper planning and health habits, you can see great changes in your physique. A great start is getting that ever important breakfast and the necessity known as a post workout meal. Once you start getting the habit down, you?ll be looking in the mirror and not even recognizing yourself with the vast results you?ll be gaining from just having good eating habits. Now get out there, have fun, and chow down!

[stedes]

What is the most important meal to a bodybuilder?

Every bodybuilder’s priority is to make themselves better in every possible way for your next show, you want to be the biggest and most ripped guy on stage in order to make it impossible for the judges to forget you! As each and every one of us can attest to we more than likely have the weight training and cardio down to a science but we always seem to suffer when it comes to the most important part of looking the way we want, and that’s the DIET!

It’s tough to pinpoint which meal during your day is the MOST important as every single one of them no matter the time or the quantity serves it’s own unique purpose. I would say thought that breakfast edges out the others as being the most important. We all know that when you sleep you’re fasting, you need to wake up and blast your body out of the catabolism and to help putting you in an anabolic phase to get the most out of your workouts and your day in general. It gets you off to that right start and gives you the energy to kick start your day!

What would you eat for this meal?

I like to kick start the day with downing a protein shake immediately after waking, this is the easiest and most effective way to blast your body back to anabolic state, which as I stated earlier is right where we all want to be. My breakfast almost daily consists of 6 egg whites to get my body plenty of protein, 2 yolks to get the essentials out of them without all the unwanted cholesterol, and 1C of oats to get the complex carbohydrates that every meal should consist of!


BONUS QUESTION: Do you plan your meals in advance? If so, how do you plan your meals and how far ahead?


I find that in the hectic lifestyle I lead (full time college student and firefighter) I really rely on the fact that I have it in writing what I am eating every day, I don’t always have to refer to it but knowing it’s there if I need it is a huge help! Every bodybuilder knows that tweaking your diet takes time and trial and error, once you get it down pat you don’t want to have it slip your mind and start all over again from the beginning.

I find that writing it down also is also VERY important in making sure that I’m getting the right % of macronutrients at every meal, you need to have your numbers really dialed in to get yourself in that contest shape we all desire!

[razorsk8er55]

What is the most important meal for a bodybuilder?
As bodybuilders, we want to build as much muscle as possible, while minimizing the amount of fat we gain. Since this is not an easy task, nutrition plays a vital role in a bodybuilder?s success. Our bodies do not handle three large meals a day very well. We can only digest a small amount of food, and the excess food (extra calories) turn straight into fat. It is far better to eat a series of small meals throughout the day. Six to eight small meals spread throughout the day, is optimal.

When should meals be consumed?
This is a list of when different meals should be consumed. The meals in bold are especially important:
Breakfast (immediately upon waking)
Brunch (consumed approx. 3 hours after Breakfast)
Lunch (consumed approx. 3 hours after Brunch)
Pre-Workout (consumed approx 45 min-1 hr before workout)
Post-Workout (consumed a.s.a.p. after workout)
Dinner (consumed around 5 hrs before bed)
Nighttime Snack (consumed before bed)

The top three most important meals for a bodybuilder:
3. Nighttime Snack: The third most important meal for a bodybuilder would be the nighttime snack. You need to prepare your body for an extended period without nutrients. Muscle tissue is actually repaired when one sleeps; therefore, it is important to consume the necessary amino acids before one goes to bed. A slow digesting protein such as casein would do the trick. Casein protein, as well as, cottage cheese takes a total of six to eight hours to digest. This supplies your body with a steady supply of amino acids throughout the night. It is also wise to consume the casein, or cottage cheese with a source of healthy fats. Any sort of nut butter will do (peanut butter, almond butter, cashew butter, etc.) just make sure that it is organic, and doesn?t contain any trans-fats. Lastly, you do not want to eat carbohydrates late at night, because your body does not need them to sleep. They will turn into fat and should be consumed at an earlier meal.

Sample Nighttime Snack:
A.
-1 Scoop Casein Powder in 1 cup milk
-2 Tablespoons of Peanut butter
B.
-1 Cup Cottage Cheese
-2 Tablespoons Almond Butter

2. Post-Workout Meal: After you workout, your body?s glycogen storage capacity has been depleted and your muscles are thirsty for amino acids to help kick-start the muscle growing process. Your body is practically anabolic, so why not feed it what it needs? Your body basically needs a fast digesting protein to kick-start the muscle building process, and some sugar to replenish the glycogen storage. Pure whey protein is the best choice because it can be digested quickly. For the sugar, almost anything would do but it is more beneficial for your body to have healthier sugars such as fruit juice and dried fruit. If you wish to have some post workout creatine, you can simply add it in your whey. When you consume it with the fruit or fruit juice, the creatine will be absorbed better in your body, two birds, one stone.

Sample Post Workout Snack:
A.
-1 Serving Whey Protein in Water
-1 Serving of Dried Mangoes
B.
-1 Serving Whey Protein in Water
-1 Cup Fruit Juice of choice (avoid acidic juices if taking creatine)

1. THE MOST IMPORTANT MEAL OF THE DAY: Breakfast
After a long night?s sleep, your body is starving for some food even if you had casein and peanut butter before bed. In the morning, your body is catabolic and wants to build muscle and unless you supply it with the proper nutrients, it won?t be able to do so. As soon as possible after awakening, you should consume your breakfast. Breakfast should be the largest meal of the day, whether you are bulking or cutting. It should consist of protein (all of your meals should), carbohydrates (mostly complex, but a small amount of simple won?t hurt) and some fat. There are many options for you to choose from but I suggest that your breakfast should mostly contain the following: Milk, Oats, Oat Bran, Eggs, Whole Wheat Bread, Whole Grain Cereal, and a mixture of whey/casein protein. These foods have been shown to help boost muscle gains while helping one to burn fat. Just remember that your breakfast should be your largest meal of the day. When you eat a healthy breakfast, you will tend to have a faster metabolism, better mood, and more energy throughout the day. Be creative with your foods to make breakfast less boring, just remember to eat healthy.


Sample Breakfast:
A.
-4 Hardboiled Eggs, no yolk
-1 Cup Steel Cut Oats
-2 Slices Whole Wheat Bread with Olive Oil
-1 serving whey in 1 cup milk
B
-For a quick breakfast on the go blend the following:
1 Cup Milk, ? Cup Oats, 2 Tablespoons Natural Peanut Butter, 1 Scoop Whey Protein (chocolate or vanilla works best), 1 serving flax seeds or flax oil, cocoa powder (to taste), and any supplements that you wish to have with your morning breakfast


If you follow the above recommendations, you will be incredibly successful in achieving your goal of building a bigger and leaner physique!

[soundcheck129]

What Is The Most Important Meal To A Bodybuilder?

You are what you eat. Muscles are made in the kitchen, not in the gym. Eat big to get big.

In case you didn't get the memo, nutrition is an essential component of fitness. In addition to providing the fuel to lift weight, food also provides the body with energy for the necessary growth and repair. While you should keep your goals in mind every time you sit down to chow down, some meals are more important than others.

If I asked you what you thought the most important meal of the day is, you'd probably either give me the "Mom" answer or the "Bro" answer - namely, breakfast or Post-Workout. However, in my eyes, either way - you'd be wrong.

What is the most important meal to a bodybuilder?

No, I'm not being crazy, I'm just being logical. The most important meal of your day is your PRE-WORKOUT meal. Why? Simple - the pre-workout meal is the one that determines how hard you can work in the gym. You can't drive a car without anything in the tank, right? So how is your body any different?

I don't care how much you bench or how fast you run. While you can push your body to perform near-miraculous feats, there is one thing you can't do - and that is defy digestion. Though supplement companies, and yes, even your good bros at the gym, have been pounding the importance of post-workout nutrition into your head, what they fail to realize is that the meal you eat before you workout hasn't even been fully digested by the time you're running to your car to slam your whey isolate and dextrose shake. You can spike your insulin through the roof after lifting, but it's not going to change what's already working its way through your digestive system.

And just for clarification - by Pre-Workout meal, I don't mean the creatine-caffeine colada you slam while in the locker room. I'm talking about an actual meal, about one and a half hours before you hit the weights.

What would you eat for this meal?

So what's the magic formula? I guess I'll admit it now. I don't have one. The most important thing to do is eat a balanced meal, meaning one consisting of carbohydrates, protein and fats.

I'd suggest making the bulk of the calories in the pre-workout meal from carbohydrates. Because your body relies on glycogen stores to power you through your workout, you'll need something to fill those stores. And that something is carbohydrates. As you'll be leaving some time before you workout, choose some low-GI carbohydrates to ensure a steady flow of energy and avoid a crash before you even reach the gym.

You'll also want to include protein in your pre-workout meal. Why? Because protein contains amino acids, the building blocks of muscle. Choose a slow-digesting protein, such as meat or casein, as this will keep amino acids in your blood throughout and after your workout. And this is whereI'm going to directly oppose the Post-Workout Pushers. The protein you consume before working out is more important than that which you consume afterwards. Really? Yep - consider this: "Delivery of amino acids has been shown to be significantly greater during the exercise bout when consumed pre-workout than after exercise (Tipton, 2001)."[1]

Fat is also important to include as it is, among other things, delicious, and can also keep your blood-sugar level in check and slow down digestion. Fat is also used for energy, which you'll definitely need for your workout.

Oh, and one more thing - don't forget dessert! That's right, dessert. About an hour after your meal, grab a piece of fruit or some other simple sugar. Why? Because it "can reduce the amount of glycogen used during exercise. This can prolong performance. More importantly, higher blood sugar and insulin levels appear to create a hormonal milieu favorable to anabolism (growth)." [1]

BONUS QUESTION: Do you plan your meals in advance? If so, how do you plan your meals and how far ahead?

With school and work, I'm a pretty busy guy, so it's difficult to plan out all of my meals in advance. I can also be pretty impulsive, so if I'm in the mood for something, I'm going to eat it. However, there is one meal I always plan in advance, and it is, you guessed it - Pre-workout. Compared to pre-workout, post-workout is an after thought; maybe some sushi, whey and cereal, basically whatever I'm in the mood for. Post-workout doesn't really stress me out that much - how is the protein shake I haven't even consumed yet going to help me bang out one more rep?

But pre-workout is pretty consistent. My staple carbohydrate choice is a yam - complex and delicious, can be topped with cinnamon, salt and pepper, almost anything really, very versatile. I also like to get some greens, so I'll usually have a salad, topped with onions, tomatoes and some sort of meat - chicken, tuna, or steak. If I feel like I need some more calories, I'll throw on some dressing or grab some almonds or peanut butter for fat. That way, I've covered all of the macronutrient bases, but I haven't bogged myself down with a very heavy meal. For my pre-workout "dessert," I'll usually have an apple, an orange, or maybe an energy drink for that little extra boost.

Of course, you can eat whatever you'd like, as long as you're getting a balanced meal that will give you enough energy to dominate the weights. Whatever you decide to eat - dig in!

SOURCE:

1. Hypertrophy-Specific Training Article (http://www.hypertrophy-specific.com/hsn_artcls_prepostnutri.html)

[PUMPIRON2]

BREAKFAST and Last meal of the day before bed to feed your muscle all night!

[train4life00]

Breakfast and post-workout will provide you with the most muscle mass. They are undoubtedly the most important meals of the day, never neglect it!!!

[KG89]

What is the most important meal to a bodybuilder?

The most important meal to a bodybuilder is that of breakfast (or meal #1, w.e you prefer) Breakfast gives you that jump start on your day that keeps the rest of your day on point. If you start off on the wrong foot, it is that much harder to pick yourself back up throughout the day. I truly believe based on a mental aspect, this meal provides you with focus and motivation to continue the rest of your day in a positive way.

Physically, you have been sleeping for XX hours, of course your body is deprived of nutrition, this gives your metabolism the correct boost it needs.


What would you eat for this meal?

1 cup oatmeal mixed w/ 1 scoop whey
XX Egg whites w/ salsa
WATER!


BONUS QUESTION: Do you plan your meals in advance? If so, how do you plan your meals and how far ahead?

Depends, sometimes yes sometimes no.
When yes - About every 2.5 hours or if my body is telling me.. EAT!

[muscleparadigm]

breakfast is the most important meal to me. for most this will aid in setting a pace for the day. getting the metabolism revving.

and preventing from a binge later.

-Jacob