Spending hours in the gym will not be effective to your body if you do not have a proper diet. Nutrition is the most important part of body building.

The high levels of muscle growth and repair achieved by bodybuilders require a specialized diet. Generally speaking, bodybuilders require more calories than the average person of the same weight to provide the protein and energy requirements needed to support their training and increase muscle mass. A sub-maintenance level of food energy is combined with cardiovascular exercise to lose body fat . The ratios of food energy from carbohydrates, proteins, and fats vary depending on the goals of the bodybuilder.


Fuel before your workout

Aim for 1g of carbohydrate to each 1/2g of protein an hour before your workout. This combination will give you extra energy to power your lift

Eat 2g protein for every kilo of body weight


This is essential to build muscle and keep blood-sugar levels constant. So stock up on lean meats like turkey and chicken, as well as tuna and a few choices cut of beef.

Bulk up with yoghurt


Pour it over fresh fruit for breakfast, or have a pot for dessert. Its high calcium has been proven to increase muscle growth.

Time your refuel

Consume essential amino acids (found in protein and carbohydrates) after resistance training, and every hour for 4 hours thereafter. This will maximize new muscle growth.

Complement with vegetable proteins

A high-protein diet is very acidic and could affect bone density. Counter this by eating vegetable proteins such as beans, lentils, raw nuts and seeds.

Supplement your diet with nitric acid

Found in beans, fish and soy, it increases the size of the blood vessels in your muscles, so you can work harder.




  1. we know the tried and tested all you can get nutrtion from meal pa Zed NSHIMA AKA A KA PULP AKA AKABWALI GUARRANTED TO FILL YOU UP!!!

  2. Point of correction. Carbohydrates do not contain essential amino acids dimwit!! Also recommend foods relevant and affordable to your average “Joe” in Zambia. Since when was turkey and tuna widely available and economical pa Zed?

  3. @# 4. Walasa mune i have only tasted kalukuluku twice in my life time and am expected to put it on my diet just to lift metals? awe kuti fyaba kanshi

  4. Think out of the box…Tuna can be replaced with buka fish which is readily available in Zambia
    Turkey can be replaced with quail also readily available in Zambia

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