Eating the right foods in the appropriate amounts provides your muscles with the nutrients they need to recover from workouts and grow bigger and stronger.
Conversely, consuming the wrong foods or not consuming enough of the right ones will leave you with subpar results.
The foods you eat don’t need to differ between the bulking and cutting phase — usually, it’s the amounts that do. Finding steroid reviews doesn’t need to be difficult.
While you should include a variety of foods in your diet, there are some you should limit.
In addition to limiting these, you may also want to avoid certain foods before going to the gym that can slow digestion and cause stomach upset during your workout.
Many bodybuilders take dietary supplements, some of which are useful while others are not (10, 11).
A multi-vitamin and mineral supplement may be helpful if you’re limiting your calorie intake in an effort to reduce body fat during your cutting phase.
The diets of bodybuilders are commonly described as restrictive, repetitive and boring.
Traditional bodybuilding diets typically contain limited food selections and little variety among and within food groups, which can lead to an inadequate intake of essential minerals and vitamins (14).
For this reason, it’s important to incorporate variety into your diet to ensure your nutritional needs are being met — especially during a cutting phase when you eat limited calories.
Each meal and snack should contain 20–30 grams of protein to optimally support muscle building (15).
When you’re in a bulking phase, your food intake will be much higher than when you’re in a cutting phase.
You can enjoy the same foods in the cutting phase that you would when bulking — just in smaller portions.
For the most part, bodybuilding is a lifestyle associated with several health benefits, but there are some things to know before doing bodybuilding.
To prepare for a bodybuilding competition, competitors achieve extremely low levels of body fat, with men and women typically reaching body fat levels of 5–10% and 10–15%, respectively (14, 16).
This low level of body fat, combined with the low calorie intake, has been shown to decrease sleep quality, 17, 18, 19).
Consequently, this can decrease your ability to function each day, negatively affect those around you and leave you more susceptible to illness.
Many, but not all, muscle-building supplements are advertised by bodybuilders who use performance-enhancing drugs, such as anabolic steroids.
This misleads many bodybuilders into believing that they can achieve the same muscular look by taking the advertised supplement.
In turn, many bodybuilders, especially those at the beginning of their journey, develop unrealistic expectations of what can be accomplished naturally, which may lead to body dissatisfaction and eventually the urge to try anabolic steroids (20, 21).