The Best Pre-Workout Meal for Bodybuilding for Every Training Goal

You don’t just head to the weight room to work out. You go to the gym with a mission. You’re on a quest to build the most muscle possible. Maybe that means you’re entering your first bodybuilding show. Or you might be just using bodybuilding methods to get yourself that elusive X-frame. Whatever your reasons for pursuing bodybuilding, you know that what you do on the platform needs to be matched by what you do in the kitchen. As a bodybuilder, you don’t only have to fuel your workouts (though that’s crucial). You also have to give your body what it needs to build all that muscle. Credit: Tere Crystal Enns / Shutterstock To get the gains that you’re seeking, make sure you’re setting yourself up for success in the kitchen before rolling out to the gym. The best pre-workout meal for bodybuilding — whatever your training goals — lie ahead. Nutrition for Bodybuilders Best Foods to Eat Before a Bodybuilding Workout Pre-Workout Meal Timing for Bodybuilders Best Pre-Workout Meal for Bodybuilding During a Cut Best Pre-Workout Meal for Bodybuilding During a Bulk Best Pre-Workout Meal for Bodybuilding During Maintenance Your Takeaways Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional. Nutrition for Bodybuilders Bodybuilding is about so much more than cable machines, heavy dumbbells, and leg extensions. Arguably as or more important than how you train is what you put in your body to support your workouts. Bodybuilding Phases and Nutrition Calculators First things first: traditional bodybuilding nutrition involves a lot of numbers. Counting macros and calories and weighing your food is common practice for bodybuilders during meal prep and other meal times. The dietary strategies a bodybuilder will use fluctuates a lot throughout any given year. https://youtube.com/watch?vBIEGhiEHc48Video can’t be loaded because JavaScript is disabled: Fat Loss vs Muscle Gain Macros: How to Eat for Your Goals (https://youtube.com/watch?vBIEGhiEHc48) Bodybuilding goes in phases: cutting (dramatic weight loss), bulking (dramatic weight gain), and maintenance. Each phase requires different levels of macronutrients and amounts of caloric consumption to fuel both workouts and physique goals. Macronutrients — that is, protein, fats, and carbohydrates — are what make up your daily caloric intake. Calories are the units of energy you get from the food you eat. Many bodybuilders will track their macros intake to ensure that they’re optimizing their macros ratio for the best performance and results possible. Check out BarBend’s macros calculator here: Macronutrient Calculator Imperial Metric Age Sex Male Female Height Feet Meters Weight Pounds Kilograms Goal Fat Loss Maintenance Muscle Gain Activity Level Sedentary: little or no exercise Moderate exercise 1-3 times/week Moderate exercise 4-5 times/week Daily moderate exercise or intense exercise 3-4 times/week Intense exercise 6-7 times/week Very intense exercise daily, or physical job Adjust Protein Minimum Standard High Calculate Total Calories: Per Day Your Daily Macronutrients: Recommended Daily Protein (g) Carbs (g) Fat (g) jQuery(document).ready(function($) { var units_x; units_x"EN"; $('.macros-calculator input').click(function() { var units_v $(this).val(); if (units_v "SI") { $('.macros-calculator input').attr("placeholder", "Meters"); $('.macros-calculator input').attr("placeholder", "Centimeters"); $('.macros-calculator input').attr("placeholder", "Kilograms"); $('.macros-calculator input').val(""); $('.macros-calculator input').val(""); $('.macros-calculator input').val(""); units_x"SI"; $("input").prop("checked",true); $("input").prop("checked",true); } else if (units_v "EN") { $('.macros-calculator input').attr("placeholder", "Feet"); $('.macros-calculator input').attr("placeholder", "Inches"); $('.macros-calculator input').attr("placeholder", "Pounds"); $('.macros-calculator input').val(""); $('.macros-calculator input').val(""); $('.macros-calculator input').val(""); units_x"EN"; $("input").prop("checked",true); $("input").prop("checked",true); } }); $('.macros-calculator input').click(function() { var heightUnits $(this).val(); if (heightUnits "meters") { $('.macros-calculator input').attr("placeholder", "Meters"); $('.macros-calculator input').attr("placeholder", "Centimeters"); $('.macros-calculator input').val(""); $('.macros-calculator input').val(""); } else if (heightUnits "feet") { $('.macros-calculator input').attr("placeholder", "Feet"); $('.macros-calculator input').attr("placeholder", "Inches"); $('.macros-calculator input').val(""); $('.macros-calculator input').val(""); } }); $('.macros-calculator input').click(function() { var weightUnits $(this).val(); if (weightUnits "kilos") { $('.macros-calculator input').attr("placeholder", "Kilograms"); $('.macros-calculator input').val(""); } else if (weightUnits "pounds") { $('.macros-calculator input').attr("placeholder", "Pounds"); $('.macros-calculator input').val(""); } }); $('.macros-calculator .calc-submit').click(function() { var pweight0; var height 0; var daily_cal0; var heightTens parseInt($('.macros-calculator input').val()); var heightUnits parseInt($('.macros-calculator input').val()); var heightType $('.macros-calculator input:checked').val(); var weight parseInt($('.macros-calculator input').val()); var weightType $('.macros-calculator input:checked').val(); var calories 0; var age parseInt($('.macros-calculator input').val()); var sex $('.macros-calculator input:checked').val(); var job $('.macros-calculator input:checked').val(); var goal $('.macros-calculator input:checked').val(); var adprotein $('.macros-calculator input:checked').val(); var carbs 0; var protons 0; var fats 0; if (isNaN(age) || isNaN(heightTens) || isNaN(weight)) { $('.macros-calculator .calc-answer').show(0).html('Please enter values for all the fields.').addClass('bb_cal_error').one('webkitAnimationEnd mozAnimationEnd MSAnimationEnd oanimationend animationend', function() { $(this).removeClass('bb_cal_error'); }); $('html, body').animate({scrollTop: $(".calc-header").offset().top-150}, 1000); $('.bmr_calculator #cal_result').hide(); } else { if(isNaN(heightUnits)) { heightUnits 0; } if (units_x "EN") { height ((heightTens * 30.48) + (heightUnits * 2.54)); } else { height (heightTens * 100) + heightUnits; } if (units_x "EN") { pweight weight; weight (weight * 0.453592); }else{ pweight weight*2.205; } if (sex "M") { calories ((weight * 10) + (height * 6.25) - (age * 5) + 5); daily_cal Math.round(calories); } else { calories ((weight * 10) + (height * 6.25) - (age * 5) - 161); daily_cal Math.round(calories); } switch (job) { case "a1": calories Math.round(calories * 1.2); break; case "a2": calories Math.round(calories * 1.375); break; case "a3": calories Math.round(calories * 1.466); break; case "a4": calories Math.round(calories * 1.55); break; case "a5": calories Math.round(calories * 1.725); break; case "a6": calories Math.round(calories * 1.9); break; } switch (goal) { case "fat-loss": if (calories 2000) calories Math.round(0.8 * calories); // carbs Math.round(0.40 * calories / 4); // protons Math.round(0.40 * calories / 4); // fats Math.round(0.20 * calories / 9); fats Math.round(pweight*0.3); break; case "maintenance": // carbs Math.round(0.45 * calories / 4); // protons Math.round(0.30 * calories / 4); // fats Math.round(0.25 * calories / 9); fats Math.round(pweight*0.4); break; case "gains": calories + 200; // carbs Math.round(0.45 * calories / 4); // protons Math.round(0.30 * calories / 4); // fats Math.round(0.25 * calories / 9); fats Math.round(pweight*0.5); break; } switch (adprotein) { case "low": protons Math.round(pweight*0.72); break; case "normal": protons Math.round(pweight*1); break; case "high": protons Math.round(pweight*1.4); break; } //Convert Fat and Protein to Calories var pCalories protons * 4; var fCalories fats*9; var pfCalories pCalories+fCalories; carbs Math.round((calories-pfCalories)/4); $('.macros-calculator #cal_result').show(); $('.macros-calculator .macro_protein_rs').html(protons); $('.macros-calculator .macro_carbs_rs').html(carbs); $('.macros-calculator .macro_fat_rs').html(fats); $('.macros-calculator .macro_cals_rs').html(calories); $('html, body').animate({scrollTop: $(".macros-calculator #cal_result").offset().top-150}, 1000); $('.macros-calculator .calc-answer').html(''); } }); }); .bb_cal_error span{display:inline-block;} #bb_cal_ui .calc-header { border-bottom: 2px solid #8cc540; padding: 5px 0 !important; font-size: 36px; font-weight: 700; margin: 34px 0 30px 0px !important; } #cal_result .macrotable, #cal_result .macrotable td, #cal_result .macrotable tr, #cal_result .macrotable th{ border: 0px; padding: 8px 2px; } #cal_result .macrotable td{ border-bottom: 1px solid #ccc; } #cal_result .macrotable th{ border-bottom: 2px solid #92c663; } .macro_result_align{text-align:center; font-weight:600;} #bb_cal_ui { box-shadow: 0px 0px 10px 0px rgba(0,0,0,0.09); transition: background 0.3s, border 0.3s, border-radius 0.3s, box-shadow 0.3s; margin: 0px; padding: 18px 20px 20px 20px; } .calc-label span{display:none!important;} div#bb_cal_ui .hidenow{ display:none; } div#bb_cal_ui .cals-and-macros-calculator h2.calc-header { background: #232323; border: solid 1px #232323; border-bottom: none; border-radius: 3px 0px; color: #ffffff !important; margin: 0 !important; padding: 15px; } .cals-and-macros-calculator .calc-container { border: solid 1px #cccccc; border-top: solid 1px #ffffff; border-radius: 0 3px; padding: 10px; } .cals-and-macros-calculator .calc-subheader { display: block; font-family: ProximaNovaExCnSemiBold; font-size: 20px; font-size: 2rem; margin-top: 10px; text-transform: uppercase; } .cals-and-macros-calculator .calc-row { margin-bottom: 5px; } div#bb_cal_ui .cals-and-macros-calculator input.calc-textbox { box-sizing: border-box; height: auto; line-height: inherit; padding: 12px; width: 100%; } div#bb_cal_ui .cals-and-macros-calculator input.calc-textbox-half { box-sizing: border-box; height: auto; line-height: inherit; padding: 12px; width: 49.5%; } div#bb_cal_ui input.calc-textbox-halfd, div#bb_cal_ui select.calc-textbox-halfd { box-sizing: border-box; height: auto; line-height: inherit; padding: 4px 15px; width: 48.5%!important; font-weight: 500; background: #fff; color: #000; font-size: 17px; } @media (max-width: 768px) { div#bb_cal_ui input.calc-textbox-halfd, div#bb_cal_ui select.calc-textbox-halfd { width: 100% !important; } .macros-calculator{margin:0px !important;} #bb_cal_ui h3 {font-size: 20px;} #bb_cal_ui .calc-header { padding: 5px 0 !important; font-size: 22px; margin: 10px 0 25px 0px !important; } } .cals-and-macros-calculator .calc-float-right { float: right; } .cals-and-macros-calculator .calc-row input { display: none; } .cals-and-macros-calculator .calc-row input + label span { background: url('/images/bgsprite.png') no-repeat -75px -1250px; cursor: pointer; display: inline-block; height: 23px; margin: 2px 5px 5px 6px; vertical-align: middle; width: 21px; } .cals-and-macros-calculator .calc-row input:checked + label span { background: url('/images/bgsprite.png') no-repeat -50px -1250px; } .cals-and-macros-calculator .calc-row input:checked + label { background-color: #f4f4f4; } .cals-and-macros-calculator .calc-label { border: solid 1px #5a5a5a; border-radius: 3px; cursor: pointer; display: inline-block; font-size: 14px; font-size: 1.4rem; font-weight: bold; padding: 6px; width: 100%; } .cals-and-macros-calculator .calc-label-small { border: solid 1px #5a5a5a; border-radius: 3px; cursor: pointer; display: inline-block; font-size: 14px; font-size: 1.4rem; font-weight: bold; padding: 6px; width: 49.5%; } .cals-and-macros-calculator .calc-label:hover { background-color: #f4f4f4; } .cals-and-macros-calculator .calc-answer { display: none; } #bb_cal_ui h3:after { content: ""; display: block; width: 100px; padding: 0px 0; border-bottom: 0px solid #8cc540; } #bb_cal_ui .calc-container{ padding:0px; } #bb_cal_ui .g-heading { display: -webkit-box; display: -webkit-flex; display: -ms-flexbox; display: flex; margin-bottom: 0; padding: 0; -webkit-box-pack: justify; -webkit-justify-content: space-between; -ms-flex-pack: justify; justify-content: space-between; -webkit-box-align: center; -webkit-align-items: center; -ms-flex-align: center; align-items: center; float:right; } #bb_cal_ui .form-heading { -webkit-box-flex: 1; -webkit-flex: 1 0 auto; -ms-flex: 1 0 auto; flex: 1 0 auto; } #bb_cal_ui h3 { font-size: 24px; } #bb_cal_ui h3, .tool-heading { margin: 0 0 8px; padding: 0; } #bb_cal_ui .radio-toggle { font-size: 0; } #bb_cal_ui .radio-toggle input { position: absolute; visibility: hidden; } #bb_cal_ui .radio-toggle input:checked+label { background-color: #15131D; } #bb_cal_ui .radio-toggle input:checked+label { color: #fff; } #bb_cal_ui .radio-toggle input+label { background-color: #fff; color: #777; } #bb_cal_ui .radio-toggle label:last-of-type { border-radius: 0; border-left: none; } #bb_cal_ui .radio-toggle label { font-size: 1rem; padding: 5px 14px; border: 1px solid #DADADA; } #bb_cal_ui .btn { display: inline-block; border: 0; padding: 1em; background: #E25F2F; color: #fff; line-height: 1; text-align: center; -webkit-transition: all .15s ease-out; transition: all .15s ease-out; } #bb_cal_ui .btn, .clickable, #bb_cal_ui .menu-button, #bb_cal_ui .select select, #bb_cal_ui button, #bb_cal_ui input, #bb_cal_ui input, #bb_cal_ui input, #bb_cal_ui label { cursor: pointer; } .calc-note { margin: 10px 0 40px 0; } div#bb_cal_ui .macros-slider-calculator h2.calc-header { background: #232323; border: solid 1px #232323; border-bottom: none; border-radius: 3px 0px; color: #ffffff !important; margin: 0 !important; padding: 15px; } .macros-slider-calculator .calc-container { border: solid 1px #cccccc; border-top: solid 1px #ffffff; border-radius: 0 3px; padding: 10px; } .macros-slider-calculator .calc-subheader { display: block; font-family: ProximaNovaExCnSemiBold; font-size: 20px; font-size: 2rem; margin-top: 10px; text-transform: uppercase; } .macros-slider-calculator .calc-row { margin-bottom: 5px; } .macros-slider-calculator .calc-row-half { display: inline-block; vertical-align: top; width: 49.5%; } .macros-slider-calculator .float-right { float: right; } div#bb_cal_ui .macros-slider-calculator input.calc-textbox { box-sizing: border-box; height: auto; line-height: inherit; padding: 12px; width: 100%; } div#bb_cal_ui .macros-slider-calculator input.calc-textbox-half { box-sizing: border-box; height: auto; line-height: inherit; padding: 12px; width: 49.5%; } .macros-slider-calculator .calc-dropdown { height: 46px; vertical-align: top; width: 100%; border-radius: 3px; font-size: 16px; } .macros-slider-calculator .calc-answer { display: none; } .macros-calculator .calc-container{ margin: 0px; } .macros-calculator{ margin: 15px; } .macros-calculator .calc-subheader, .calc-subheader { display: block; margin: 25px 2px 8px 2px; font-weight: 600; } .macros-calculator .calc-row { margin-bottom: 5px; } div#bb_cal_ui .macros-calculator input.calc-textbox { box-sizing: border-box; height: auto; line-height: inherit; padding: 4px 15px; width: 100%; background:#fff; color:#000; font-size: 17px; } div#bb_cal_ui .macros-calculator input.calc-textbox-half, div#bb_cal_ui input.calc-textbox-half { box-sizing: border-box; height: auto; line-height: inherit; padding: 4px 15px; width: 48.5%; font-weight: 500; background:#fff; color:#000; font-size:17px; } .macros-calculator .calc-float-right { float: right; } .macros-calculator .calc-row input { display: none; } .macros-calculator .calc-row input + label span { background: url('/images/bgsprite.png') no-repeat -75px -1250px; cursor: pointer; display: inline-block; height: 23px; margin: 2px 5px 5px 6px; vertical-align: middle; width: 21px; } .macros-calculator .calc-row input:checked + label span { background: url('/images/bgsprite.png') no-repeat -50px -1250px; } .macros-calculator .calc-row input:checked + label { background-color: #8cc53f; } .macros-calculator .calc-label, .calc-label { border: solid 1px #cccccc; cursor: pointer; display: inline-block; font-size: 14px; font-weight: 600; width: 100%; padding: 6.5px 15px; } .macros-calculator .calc-label-small, .calc-label-small { border: solid 1px #e1e1e1; cursor: pointer; display: inline-block; font-size: 14px; font-weight: 600; padding: 6.5px 15px; width: 48.5%; } .macros-calculator .calc-label:hover { background-color: #f4f4f4; } .macros-calculator .calc-answer { display: none; } #cal_result { padding: 25px 0px; } #keto_cal_form, #cal_result { margin: 0 auto; } .keto_cal_form_block .keto_cal_form_row, #cal_result .keto_cal_form_row { margin-bottom: 45px; } #cal_result .result-body { display: flex; margin-right: -25px; } #cal_result .result-body > div { color: #2b2b2b; font-size: 16px; letter-spacing: 0; line-height: 45px; background: #e6f3d4; box-shadow: 0 1px 3px 0 rgb(164, 183, 136); border-radius: 4px; text-align: center; padding: 37px; flex: 1; margin: 0 25px 0 0; display: flex; flex-flow: column; align-items: stretch; justify-content: center; } #cal_result .result-body .rs { font-size: 40px; font-weight: bold; color: #2b2b2b; display: block; } .entry-content span { font-size: 17px; line-height: 1.5; } #cal_result .result-body .rs-unit { white-space: nowrap; } .entry-content span { font-size: 17px; line-height: 1.5; } .calc-submit { background: #2b2b2b; border: 0; height: 50px; display: flex; align-items: center; justify-content: center; font-size: 25px; font-weight: 700; color: #FFF; transition: all 150ms ease; text-transform: uppercase; width: 100%; margin: 30px 0 5px 0; } .calc-submit:hover { background: #8cc53f; } /* Media Queries */ @media all and (max-width: 1023px) { .three-columns { margin-left: 0; margin-right: 0; } .three-columns .article-block { flex: 1 46%; max-width: 46%; margin: 20px 2%; } #cal_result .result-body { flex-wrap: wrap; } #cal_result .result-body > div { max-width: 45%; flex: 1 46%; margin-top: 28px; } } @media all and (max-width: 600px) { .navbar #main-menu > li > .nav-link { pointer-events: none; cursor: default; } .button-box { position: relative; z-index: 5; } .hero-button-box { text-align: left; } .hero-button-box .button.track.hero-button { display: inline-block !important; max-width: 200px; margin-left: 15px; } } @media screen and (max-width: 479px) { .play-button-box { left: calc(50% - 35px); top: calc(50% - 35px); } } @media all and (max-width: 767px) { ul.list { padding-left: 25px !important; } #cal_result .result-body > div { max-width: 100%; flex: 1; } Some athletes don’t keep a close eye on their macros, but they do watch their overall calorie counts. If you want to learn how many calories you might need to achieve your goals during any of your bodybuilding phases, check out BarBend’s calorie calculator: Calorie Calculator Imperial Metric Age Sex Male Female Height Feet Meters Weight Pounds Kilograms Activity Level Sedentary: little or no exercise Exercise 1-3 times/week Exercise 4-5 times/week Daily exercise or intense exercise 3-4 times/week Intense exercise 6-7 times/week Very intense exercise daily, or physical job BMR estimation formula No Yes Calculate Your daily calorie needs: Calories Per Day Daily calorie needs based on goal Goal Calories Per Day Maintenance Fat Loss Extreme Fat Loss Exercise: 15-30 minutes of elevated heart rate activity. Intense exercise: 45-120 minutes of elevated heart rate activity. Very intense exercise: 2+ hours of elevated heart rate activity. jQuery(document).ready(function($) { $('.calorie_calculator #eq').on('change', function() { var bfat $(this).find(":selected").val(); if (bfat "3") { $('.calorie_calculator #katch').show(); }else{ $('.calorie_calculator #katch').hide(); } }); var units_x; units_x"EN"; $('.calorie_calculator input').click(function() { var units_v $(this).val(); if (units_v "SI") { $('.calorie_calculator input').attr("placeholder", "Meters"); $('.calorie_calculator input').attr("placeholder", "Centimeters"); $('.calorie_calculator input').attr("placeholder", "Kilograms"); $('.calorie_calculator input').val(""); $('.calorie_calculator input').val(""); $('.calorie_calculator input').val(""); //$('#macros-meters').prop('checked', true); //$('#macros-feet').prop('checked', false); units_x"SI"; $("input").prop("checked",true); $("input").prop("checked",false); } else if (units_v "EN") { $('.calorie_calculator input').attr("placeholder", "Feet"); $('.calorie_calculator input').attr("placeholder", "Inches"); $('.calorie_calculator input').attr("placeholder", "Pounds"); $('.calorie_calculator input').val(""); $('.calorie_calculator input').val(""); $('.calorie_calculator input').val(""); // $("input").prop("checked",false); // $("input").prop("checked",true); units_x"EN"; $("input").prop("checked",false); $("input").prop("checked",true); } }); //alert(units_x); $('.calorie_calculator input').click(function() { var heightUnits $(this).val(); if (heightUnits "meters") { $('.calorie_calculator input').attr("placeholder", "Meters"); $('.calorie_calculator input').attr("placeholder", "Centimeters"); $('.calorie_calculator input').val(""); $('.calorie_calculator input').val(""); } else if (heightUnits "feet") { $('.calorie_calculator input').attr("placeholder", "Feet"); $('.calorie_calculator input').attr("placeholder", "Inches"); $('.calorie_calculator input').val(""); $('.calorie_calculator input').val(""); } }); $('.calorie_calculator input').click(function() { var weightUnits $(this).val(); if (weightUnits "kilos") { $('.calorie_calculator input').attr("placeholder", "Kilograms"); $('.calorie_calculator input').val(""); } else if (weightUnits "pounds") { $('.calorie_calculator input').attr("placeholder", "Pounds"); $('.calorie_calculator input').val(""); } }); $('.calorie_calculator .calc-submit').click(function() { var height 0; var calories 0; var katch $("input").val(); if(katch""){katch20;} katch katch/100; var eq $('.calorie_calculator #eq option:selected').val(); var heightTens parseInt($('.calorie_calculator input').val()); var heightUnits parseInt($('.calorie_calculator input').val()); var heightType $('.calorie_calculator input:checked').val(); var heightTypex parseInt($('.calorie_calculator input').val()); var weight parseInt($('.calorie_calculator input').val()); var weightType $('.calorie_calculator input:checked').val(); var age parseInt($('.calorie_calculator input').val()); var sex $('.calorie_calculator input:checked').val(); var job $('.calorie_calculator input:checked').val(); var bmr ''; if (isNaN(age) || isNaN(heightTens) || isNaN(weight)) { $('.calorie_calculator .calc-answer').show(0).html('Please enter values for all the fields.').addClass('bb_cal_error').one('webkitAnimationEnd mozAnimationEnd MSAnimationEnd oanimationend animationend', function() { $(this).removeClass('bb_cal_error'); }); $('html, body').animate({scrollTop: $(".calc-header").offset().top-150}, 1000); $('.calorie_calculator #cal_result').hide(); $('.calorie_calculator .ca_result .rs').html(''); } else { if(isNaN(heightUnits)) { heightUnits 0; } //alert('heightType:'+units_x); if (units_x "EN") { height ((heightTens * 30.48) + (heightUnits * 2.54)); } else { height (heightTens * 100) + heightUnits; } if (units_x "EN") { weight (weight * 0.453592); } if (sex "M") { if (eq "1") { bmr Math.round(88.362 + (weight * 13.397) + (height * 4.799) - (age * 5.677)); }else if (eq "2"){ bmr Math.round(5 + (weight * 10) + (height * 6.25) - (age * 5)); }else if (eq "3"){ // bmr Math.round(weight*(100-(20)))/100); bmr Math.round(370+21.6*(1-katch)*weight); } } else { if (eq "1") { bmr Math.round(447.593 + (weight * 9.247) + (height * 3.098) - (age * 4.330)); }else if (eq "2"){ bmr Math.round((weight * 10) + (height * 6.25) - (age * 5)); bmr (bmr - 161); }else if (eq "3"){ bmr Math.round(370+21.6*(1-katch)*weight); } } switch (job) { case "a1": calories Math.round(bmr * 1.2); break; case "a2": calories Math.round(bmr * 1.375); break; case "a3": calories Math.round(bmr * 1.466); break; case "a4": calories Math.round(bmr * 1.55); break; case "a5": calories Math.round(bmr * 1.725); break; case "a6": calories Math.round(bmr * 1.9); break; } $('.calorie_calculator #cal_result').show(); $('.calorie_calculator .d_calorie_result').html(calories); $('.calorie_calculator .maint_result').html(calories); $('.calorie_calculator .fat_result').html(Math.round(calories/1.25)); $('.calorie_calculator .efat_result').html(Math.round(calories/1.67)); $('html, body').animate({scrollTop: $("#cal_result").offset().top-150}, 1000); 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} .calorie_calculator .calc-row input { display: none; } .calorie_calculator .calc-row input + label span { background: url('/images/bgsprite.png') no-repeat -75px -1250px; cursor: pointer; display: inline-block; height: 23px; margin: 2px 5px 5px 6px; vertical-align: middle; width: 21px; } .calorie_calculator .calc-row input:checked + label span { background: url('/images/bgsprite.png') no-repeat -50px -1250px; } .calorie_calculator .calc-row input:checked + label { background-color: #8cc53f; } .calorie_calculator .calc-label, .calc-label { border: solid 1px #cccccc; cursor: pointer; display: inline-block; font-size: 14px; font-weight: 600; width: 100%; padding: 6.5px 15px; } .calorie_calculator .calc-label-small, .calc-label-small { border: solid 1px #cccccc; cursor: pointer; display: inline-block; font-size: 14px; font-weight: 600; width: 100%; padding: 6.5px 15px; } .calorie_calculator .calc-label:hover { background-color: #f4f4f4; } .calorie_calculator .calc-answer { display: none; 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font-weight: 700; color: #FFF; transition: all 150ms ease; text-transform: uppercase; width: 100%; margin: 30px 0 5px 0; } .calc-submit:hover { background: #8cc53f; } /* Media Queries */ @media all and (max-width: 1023px) { .three-columns { margin-left: 0; margin-right: 0; } .three-columns .article-block { flex: 1 46%; max-width: 46%; margin: 20px 2%; } #cal_result .result-body { flex-wrap: wrap; } #cal_result .result-body > div { max-width: 45%; flex: 1 46%; margin-top: 28px; } } @media all and (max-width: 600px) { .navbar #main-menu > li > .nav-link { pointer-events: none; cursor: default; } .button-box { position: relative; z-index: 5; } .hero-button-box { text-align: left; } .hero-button-box .button.track.hero-button { display: inline-block !important; max-width: 200px; margin-left: 15px; } } @media screen and (max-width: 479px) { .play-button-box { left: calc(50% - 35px); top: calc(50% - 35px); } } @media all and (max-width: 767px) { ul.list { padding-left: 25px !important; } #cal_result .result-body > div { max-width: 100%; flex: 1; } } Risks of Bodybuilding Dietary Practices This meticulous tracking combined with the extreme weight changes often associated with bodybuilding is very stressful on the body and mind. Going from cutting to bulking and back again can take a big physical and psychological toll, especially when nutrition isn’t being guided by a health professional. Bodybuilding has been associated with low self-esteem and increased risks of developing body image disorders and eating disorders. (1)(2)(3)(4) Studies suggest that most bodybuilders that engage in extreme nutritional practices do so without consulting with nutritionists and other health professionals. (1)(2)(3)(4) Researchers often recommend designing and monitoring nutritional and training programs in consultation with mental health and dietary professionals. (1)(2)(3)(4) Best Foods to Eat Before a Bodybuilding Workout The best pre-workout meals for bodybuilding will contain different types and quantities of food depending on what phase of the season you’re in and how much time you have before your actual workout. For example, what you’ll eat a few hours before a bulking workout is different than what you’ll eat a few minutes before a cutting workout. Don’t worry — we’ll sort out the details for you. Credit: Ground Picture / Shutterstock Before diving into the nitty-gritty of how the meals themselves shake out, it’s helpful to know which foods you might be choosing from. Of course, this list is very limited and is meant only as a starting point for the culinary diversity you can choose from. While your pre-workout food close to training time will be more like snacks than full meals, here’s how to stack your plate for meals (more than three hours before workouts). Vegetable Complex carbohydrate Lean protein source Fat source Want the best options to choose from? Here’s the breakdown by macros: Best Protein to Eat Before a Bodybuilding Workout Tofu Tempeh Hard-boiled eggs Chicken breast Ground beef Salmon Best Carbs to Eat Before a Bodybuilding Workout Sweet potatoes Oatmeal Whole wheat pasta Quinoa Rice Best Fats to Eat Before a Bodybuilding Workout Avocados Nuts Nut butters Olive oil You’ll also want to emphasize veggies (like spinach, broccoli, and Brussels sprouts) in your daily meals, as well as fruits ranging from bananas and blueberries to nectarines and peaches. If possible, try to find out what fruits and veggies are available locally and seasonally. Pre-Workout Meal Timing for Bodybuilders Though timing your macros consumption strategically around your workouts may help maximize certain aspects of your performance or recovery, it doesn’t seem like it’s the end-all-be-all that some athletes make it out to be. (5) As long as you’re getting enough calories and nutrients throughout your day, specific timing may matter less. But if you’re sensitive to changes in blood sugar, or food tends to dramatically impact your mood or energy levels, there’s no harm in figuring out a meal timing plan that works for you. (6)(7) In other words, if you feel like you get a better workout after eating a meal or pre-workout snack, then more power to you. It certainly doesn’t seem to diminish performance as long as you’re not feeling bloated or weighed down by heavy or hard-to-digest foods that might not sit well in your stomach. Best Pre-Workout Meal for Bodybuilding During a Cut Competitive bodybuilders might do extreme cuts for a week or two in the lead-up to a show. But cutting diets may also refer to a fat-loss phase of bodybuilding that can last for up to 12 or 16 weeks. Cutting to the extreme might feel like it will make you more successful in the gym, but be aware of the risks of not maintaining nutritional balance. https://youtube.com/watch?vHEKjYqGA-AwVideo can’t be loaded because JavaScript is disabled: Best Pre Workout for Cutting (https://youtube.com/watch?vHEKjYqGA-Aw) Even during a cut, it’s important for cis male bodybuilders to maintain more than the bare minimum of four to five percent body fat to avoid psychological problems, cardiovascular risks, hormonal imbalances, and muscle loss. (8) Athletes of all genders may want to check in with qualified healthcare professionals to ensure that their target level of body fat is safe to achieve. 30 Minutes Before a Workout When a tough workout is imminent, you’ll want carbs that will kick in to give you energy quickly. These foods will ideally digest easily so that you can focus entirely on your mind-muscle connection instead of your digesting tummy while training. This is especially important during a cut, since you’ll be in a caloric deficit and will need to ensure that you’re getting enough carbs to fuel a safe and effective workout. (9) Unsweetened applesauce This is by no means a meal, but regardless of your phase, you probably don’t want to load up too heavily directly before a workout. Having a lot of food in your belly might take a lot of energy — since your body will be busy digesting — and you might not like that bloated feeling right after eating. Consider this a pre-workout snack rather than a meal. 1-2 Hours Before a Workout You’ll need to emphasize your protein intake during a cut especially. The more weight you lose during a cut through caloric deficits, the more likely you are to start losing weight from muscle mass. (10) Toss some protein and a more complex carbohydrate into your pre-workout meal a couple of hours before your workout. It will contribute to helping maintain your muscle mass while safely fueling your workout. Try this small meal on for size. Protein oatmeal Feel free to spice it up with some cinnamon and nutmeg. 3-4 Hours Before a Workout During a cut, you’ll want to maintain a very high protein intake to maintain muscle mass. You might want to consume as much as 1.2 grams of protein per pound of lean body mass to support muscle maintenance during a cut. (11)(12) Especially if you’re fairly far out from your next workout, you can have more of a substantial meal. You’ll have more time to digest and be less weighed down or likely to cramp from working out with a full stomach. Try the following bowl with your favorite spices. Quinoa Chicken or tempeh Cooked kale Avocado Create different variations of this bowl to help maintain variety for both micronutrients and enjoyment. Best Pre-Workout Meal for Bodybuilding During a Bulk When a bodybuilder is in their offseason, it’s generally time to bulk. For physique athletes, bulking refers to working to gain muscle mass, often while trying to avoid gaining a corresponding amount of body fat. Research suggests bringing your daily caloric intake up by 10 to 20 percent above your maintenance level, with the goal of putting on 0.25 to 0.5 percent of body weight per week. (13) Practically speaking, this might look like adding 300 to 500 extra calories on top of your maintenance level of calories. (14) https://youtube.com/watch?vrYEFbmsPzo0Video can’t be loaded because JavaScript is disabled: The BEST Protein Bars (2023) — BITE-SIZED GAINS? (https://youtube.com/watch?vrYEFbmsPzo0) Just like advanced bodybuilders need to be more precise than newcomers about their progressive overload in the gym, they might also want to proceed more conservatively with their bulking weight gain. Each day, you might want to aim for: 1.6 to 2.2 grams of protein per kilogram of body weight (13) 0.5 to 1.5 grams of fats per kilogram of body weight (13) Remaining calories from carbs, amounting to at least three to five grams per kilogram of body weight (13) 30 Minutes Before a Workout Even when you’re bulking, you probably don’t want to have a full meal right before a workout. You don’t want that mid-digestion bloating feeling while you’re trying to do a high-intensity training session. But you also don’t necessarily want to go in without an extra kick of energy. So, try out this snack: Fruit smoothie (homemade) Making the smoothie at home can help you ensure high-quality ingredients with no additives that you don’t want. 1-2 Hours Before a Workout For best results in terms of energy levels and supporting muscle growth, a high-protein meal can be helpful an hour or two before a workout (though the most important thing seems to be total intake rather than specific timing). (13) During bulking, dietary fat can help you hit your calorie benchmarks without having to force-feed yourself or eat too much more than you want to. (15) Here, you’ll want a protein source that also contains a good share of dietary fats. Nut butter on a whole wheat bagel Depending on your goals and preferences, you might opt to choose unsalted nut butter without added sugar. 3-4 Hours Before a Workout With about three or four hours to go before game time, you can have at it with your meal. Make sure you’re maintaining that commitment to high protein levels, while also getting in a fair share of fats and carbs. Here’s how to toss up a pre-workout bulking meal, stir-fry style: Rice Tofu or ground beef Peppers, carrots, and sweet potatoes Peanut sauce Mix up your specific ingredients to add variety. Best Pre-Workout Meal for Bodybuilding During Maintenance Much of bodybuilding is pretty extreme. The training is intense, and so are the dietary practices. But maintenance is also a big part of bodybuilding. Once you’re in the place you want to get to, you’ll stay there for a while, attempting to maintain a particular body composition. Credit: Nina Firsova / Shutterstock To do this, you’ll want to focus particularly on sustainability, as maintenance phases can last a while. Remember that as a bodybuilder, you’ll still be fueling intense workouts — so make sure you’re getting enough food to do so. 30 Minutes Before a Workout With so little time before your workout, you’ll want to get a rapid burst of energy to get you going. Your choice here will be a simple carb to get you that quick jolt you need. Banana It’s a simple but effective snack. Grab it along with your gym bag and enjoy on your way to the gym. 1-2 Hours Before a Workout If you’re got a little more time on your hands before your workout — say, you’re starting to wrap up at the office before an evening training session — opt for a solid source of carbs along with a little bit of protein. Instead of simple carbs, opt for a more complex carb with this much time to digest. That way, you’ll have a more sustained amount of energy that will take you into your workout. Whole wheat bread sandwich (meat or tofu with some veggies) Mix up the precise ingredients of your sandwich depending on your mood and preferences. 3-4 Hours Before a Workout When it’s lunchtime and you’re not going to work out until after work, opt for a bigger meal. This time, consider making yourself a breakfast-style meal for variety. There’s no rule against breakfast at any time of day. Sweet potato hash Tofu scramble or scrambled eggs Avocado slices Add sriracha to your meal for an added kick. Your Takeaways Bodybuilding can be a complicated endeavor. Here’s the breakdown of what you most need to know about pre-workout meals for bodybuilding: Extreme dieting practices often practiced by bodybuilders have been associated with eating disorders. When you’re mapping out your nutritional plan, consider consulting both a licensed nutritionist and mental health care professional. In bodybuilding, you’ll likely cycle through cutting, bulking, and maintenance phases. These will dictate your pre-workout meal choices. Think about pre-workout meals as helpful to maintaining your energy levels during training rather than the end-all-be-all of your gains. Between 30 minutes and two hours before your workout, your “meals” will be more like snacks. Between three to four hours before training, you’ll benefit from a more solid meal. A half hour before your workout, aim for a simple carbohydrate like fruit for immediate energy. Between one and two hours before your workout, have a more complex carbohydrate along with some protein. Between three and four hours before your workout, aim for a more complete meal, including carbs, protein, and fats. Make sure you’re getting your veggies in. High protein levels are especially important during cutting phases to help you maintain muscle during a caloric deficit. Dietary fats can be especially helpful during bulking to hit higher-than-usual energy requirements. Cook, Then Train As a bodybuilder, you’ll eat differently to fuel different components of your training and to support different goals. For example, if you’re trying to cut versus bulk, your nutritional strategy will be quite different. But don’t skimp on the pre-workout meals — you’ll need enough energy to both maintain and build muscles while getting safely through your workouts. Make sure you’re maximizing your training by grabbing the best pre-workout meal for bodybuilding, whatever your goals. Because the kitchen is every bit as important as the sweat you shed on the platform. References Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014 May 12;11:20. Lenzi JL, Teixeira EL, de Jesus G, Schoenfeld BJ, de Salles Painelli V. Dietary Strategies of Modern Bodybuilders During Different Phases of the Competitive Cycle. J Strength Cond Res. 2021 Sep 1;35(9):2546-2551. Helms ER, Prnjak K, Linardon J. Towards a Sustainable Nutrition Paradigm in Physique Sport: A Narrative Review. Sports (Basel). 2019 Jul 16;7(7):172. Karpik A, Machniak M, Chwałczynska A. Evaluation of Protein Content in the Diet of Amateur Male Bodybuilder. Am J Mens Health. 2020 Nov-Dec;14(6):1557988320970267. Verboeket-van de Venne WP, Westerterp KR. Frequency of feeding, weight reduction and energy metabolism. Int J Obes Relat Metab Disord. 1993 Jan;17(1):31-6. Leidy HJ, Campbell WW. The effect of eating frequency on appetite control and food intake: brief synopsis of controlled feeding studies. J Nutr. 2011 Jan;141(1):154-7. Kahleova H, Lloren JI, Mashchak A, Hill M, Fraser GE. Meal Frequency and Timing Are Associated with Changes in Body Mass Index in Adventist Health Study 2. J Nutr. 2017 Sep;147(9):1722-1728. Fagerberg P. Negative Consequences of Low Energy Availability in Natural Male Bodybuilding: A Review. Int J Sport Nutr Exerc Metab. 2018 Jul 1;28(4):385-402. Mata F, Valenzuela PL, Gimenez J, Tur C, Ferreria D, Domínguez R, Sanchez-Oliver AJ, Martínez Sanz JM. Carbohydrate Availability and Physical Performance: Physiological Overview and Practical Recommendations. Nutrients. 2019 May 16;11(5):1084. Garthe I, Raastad T, Refsnes PE, Koivisto A, Sundgot-Borgen J. Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes. Int J Sport Nutr Exerc Metab. 2011 Apr;21(2):97-104. Longland TM, Oikawa SY, Mitchell CJ, Devries MC, Phillips SM. Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. Am J Clin Nutr. 2016 Mar;103(3):738-46. Antonio J, Peacock CA, Ellerbroek A, Fromhoff B, Silver T. The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals. J Int Soc Sports Nutr. 2014 May 12;11:19. Iraki J, Fitschen P, Espinar S, Helms E. Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review. Sports (Basel). 2019 Jun 26;7(7):154. Leaf A, Antonio J. The Effects of Overfeeding on Body Composition: The Role of Macronutrient Composition – A Narrative Review. Int J Exerc Sci. 2017 Dec 1;10(8):1275-1296. Iraki J, Fitschen P, Espinar S, Helms E. Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review. Sports (Basel). 2019 Jun 26;7(7):154. Featured Image: Tere Crystal Enns / Shutterstock

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