An optimally designed nutrition plan is essential for supporting muscle growth and recovery. Here is an overview of what foods bodybuilders should emphasize and limit in their diets to fuel workouts and maximize gains.

Focus on Lean Protein

Foods high in lean, complete proteins should serve as the foundation of a bodybuilding diet. Aim for 0.5-1 gram of protein per pound of body weight daily. Great options include:

• Chicken and turkey breast
• Lean beef and pork
• Fish and seafood
• Egg whites
• Protein powder
• Low-fat dairy

Protein provides amino acids to repair and rebuild bigger, stronger muscles. Time some protein intake around workouts.

Load Up on Complex Carbs

Complex carbohydrates are another key energy source for bodybuilders. Whole grains, starchy veggies, beans and legumes also supply fiber, vitamins and minerals. Some excellent carb choices are:

• Oats, brown rice, quinoa
• Sweet potatoes, squash, potatoes
• Beans and lentils
• Fruits and vegetables

Limit simple or processed carbs like white bread, sugary cereal, candy and baked goods as these provide empty calories.

Incorporate Healthy Fats

Don’t fear healthy fats. They support hormone production, joint health and vitamin absorption. Polyunsaturated and monounsaturated fats found in foods like avocado, nuts, seeds, olive oil and fatty fish are great picks.

Hydrate with Water

Drink plenty of water before, during and after training to stay hydrated. Dehydration hampers performance and muscle growth. Aim for 0.5-1 ounce of water per pound of body weight daily or more if training hard. Have some extra water around workouts.

Time Nutrient Intake

Nutrient timing is key. Have a pre-workout meal or snack containing carbs and protein an hour before training to fuel your session. Then within 30-60 minutes post-workout, consume a mix of fast-digesting carbs and protein to kickstart recovery.

Limit Alcohol

Alcohol interferes with protein synthesis, dehydrates you and hinders sleep quality. Keep alcohol intake to a minimum, ideally avoiding it during intense training periods. If you do drink, limit it to 1-2 beverages 1-2 days per week.

Reduce Salt Intake

Processed foods and restaurant meals contain excessive amounts of sodium that can cause water retention. Stick to whole, natural foods and limit added salt whenever possible.

Supplement Wisely

Common useful supplements for bodybuilders include whey protein, creatine, beta-alanine, branched chain amino acids (BCAAs), omega-3s and a good multivitamin. Consult a dietitian on optimal supplement additions for your specific goals.

Eat Plenty of Veggies

Don’t neglect nutrient-dense vegetables at every meal. They provide key vitamins, minerals, antioxidants and fiber. Spinach, kale, broccoli, zucchini, peppers and mushrooms are great choices.

Listen to Your Body

Every bodybuilder has slightly different calorie and nutrient needs depending on their genetics, training style and goals. Pay close attention to your body and adjust food intake based on your individual recovery ability, energy levels and rate of muscle gain.

With strategic nutrition focused on whole, minimally processed foods, bodybuilders can fuel workouts, speed recovery and build their best physique.