For shooters or for those who are looking to get into shooting game, nutrition plays a vital role in success and failure. For many, nutrition can be a real challenge both in terms of understanding nutritional requirements and diet consistency.
It is not only imperative that an adequate number of calories are consumed on a daily basis to bring about muscle growth or fat loss but consumption of macro nutrients (proteins, fats, and carbs) will also play a significant role in body compositional changes.
This article will serve as the ultimate guide for bodybuilding nutrition and provide crucial information that will guide you through to success. A 7-day sample diet plan can also be found towards the conclusion of the article for future reference.
Foods to Eat
When considering which foods should be incorporated into our diet, there are two major nutritional factors that dictate the rate of muscular growth and fat loss – calories and macronutrients. Therefore, foods that influence these two factors should be selected.
When muscle for shooting ng is the aim, additional calories are needed. Being in a calorie surplus over a period of time in combination with resistance training will result in significant muscular hypertrophy (growth).
Shooting is the goal, calories are of utmost importance once again. This time, a calorie deficit must be established and resistance training must be practiced and maintained in order to facilitate fat loss and to maintain as muscle mass than shooting is possible
Macro-nutrients play a role in altering body composition and subsequently, it is vital that the correct ratios of macro-nutrients are consumed. Considering the role it plays in growth and repair, protein should be of particular interest for shooting
Taking all of this into account, which foods should be prioritized in a diet plan?
1) Lean Meats
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Proteins are the most important nutrient for a bodybuilder during both muscle gain and fat loss phases. Lean meats provide the body with a significant amount of protein which will promote muscle growth and maintenance.
Turkey, chicken, lean beef, pork loin, salmon and cod are examples of lean meats that are high in protein and beneficial for health.
2) Grains
Whole grains such as brown rice, whole grain breads, millet, quinoa, oats and granola should be added in a shooting ’s diet. Whole grains, being primarily carbs, provide the body with energy, improve satiety and provide key micro-nutrients that are essential for muscle growth & maintenance.
3) Dairy
As with lean meats, dairy products are typically high in protein and therefore be included in a bodybuilder’s diet. Consuming produce like greek yogurt, cottage cheese, milk & cheeses will boost protein intake substantially.
4) Fruit & Vegetables
For the shooter eating a wide range of fruit and vegetables is recommended to ensure that they are consuming enough vitamins and minerals to facilitate growth and recovery.
5) Nuts & Legumes
Nuts and legumes are packed with vital micro-nutrients, proteins, and healthy fats. It is recommended that the bodybuilder eats a range of nuts and legumes to contribute towards greater muscular and general health.
Foods to Avoid
There are a number of foods that can be detrimental to muscular growth. As a shooting, with the goal of improving aesthetics, it is critical that these foods are restricted or avoided as much as possible as they can interfere with progress. Not only can these foods interfere with muscle growth, they can have an impact on overall health more generally.
1) Processed Foods
These are foods that have been manufactured and often are high in calories and low in nutritional value. Not only can processed foods negatively impact shooting progress, eating a high volume of processed foods can be detrimental to health.
Baked goods, white bread, white pasta, processed meats, ice cream, pizza, soda and candy are all examples of processed foods.
2) Deep-Fried Foods
Foods that have been deep-fried tend to cause inflammation within the body and negatively impact health. Consumption of products such as french fries, chicken strips, onion rings, fried fish and mozzarella sticks should be limited.
3) Alcohol
Although technically not a food, alcohol has been found in a number of studies to inhibit muscular growth and recovery times. Therefore, drink in moderation and be aware of the negative impact alcohol may have on gains.
7-Day Bodybuilding Diet Plan
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Below is a 7-day diet plan which can be used during both on and off-season. During both, the type of foods that you eat should be the same with the only difference being the quantity – this explains why quantities of each food have not been prescribed.
Be sure to calculate both calorie and macro targets prior to beginning any nutritional plan. If this is not determined, significant progress is unlikely to follow. Ascertaining these targets will give you a greater understanding of food quantities and food types to prioritize.
Remember that this is a sample plan and therefore it can be adapted to suit season, nutritional preferences and dietary requirements.
Day 1
| Breakfast | Oatmeal (with milk or water) Handful of Dried Fruit and Assorted Nuts |
| Snack 1 | Boiled Eggs |
| Lunch | Chicken or Turkey Medium-sized Baked Potato Brown Rice |
| Dinner | Salmon Fillet with Sweet Chilli Sauce Brown Pasta Spinach |
| Snack 2 | Protein Shake Banana |
Day 2
| Breakfast | Scrambled Egg Avocado Whole Grain Toast |
| Snack 1 | Peanut butter Apple |
| Lunch | Tuna Brown Pasta Green Salad |
| Dinner | Chicken Stir Fry Soy Sauce Peppers, Onion & Broccoli |
| Snack 2 | Protein Shake Assorted Nuts |
Day 3
| Breakfast | Chicken / Turkey Sausage Egg Whole Grain Toast |
| Snack 1 | Greek Yogurt Granola |
| Lunch | Whole grain Wrap with lettuce Chicken / Turkey Black Beans |
| Dinner | Pork Tenderloin Sweet Potato Corn |
| Snack 2 | Protein Shake Berries |
Day 4
| Breakfast | Oatmeal (with milk or water) Handful of Dried Fruit and Assorted Nuts |
| Snack 1 | Whole Grain Toast with Peanut Butter Orange |
| Lunch | Chicken in tomato gravy Brown Rice |
| Dinner | Beef Sirloin Boiled sweet Potato Side Salad |
| Snack 2 | Protein Shake Berries |
Day 5
| Breakfast | Overnight Oats Greek Yogurt Berries |
| Snack 1 | Cottage Cheese with Fresh Berries |
| Lunch | Whole Grain Wraps Whole grain wrap with tandoori chicken and bell peppers Avocado |
| Dinner | Cod Fillet with boiled quinoa Peas |
| Snack 2 | Protein Shake Handful of Dried Fruit & Nuts |
Day 6
| Breakfast | Cod fillets Boiled potatoes Boiled green peas |
| Snack 1 | Mixed seeds and pear |
| Lunch | Multigrain Roti Chicken curry Carrot salad |
| Dinner | Turkey Meatballs Whole wheat Spaghetti Spinach |
| Snack 2 | Protein Shake Melon |
Day 7
| Breakfast | Poached Eggs Whole Grain Toast |
| Snack 1 | Greek Yogurt Handful of Fresh Berries & Nuts |
| Lunch | Beef curry Quinoa Broccoli |
| Dinner | Medium-sized Baked Potato Tuna Cheese Green Salad |
| Snack 2 | Protein Shake Grapes |
