The secret to achieving a healthy and lean physique is to follow a well-made training program and eat the right kinds of food. What sounds easy on paper is not always the case in practice. For optimal results, it is necessary to cook and adjust every meal for optimal performance.
Due to the endless hours that it takes to prepare meals, meal prepping has become a common method of keeping busy fitness professionals busy. This article will break down the various components of meal prepping to see if it can help you reach your goals.
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What is Meal Prep?
Instead of preparing each meal individually, meal prep users carve out some time each week to prepare batches, which they then store in their freezers for optimal nutrition. Meal prepping cuts down on time spent preparing meals, which can be useful for people with serious goals in the gym.
Benefits of Meal Prepping
Having a week's worth of nutrition in one place can be enough of a nudge to give up on meal prep. However, there are also some benefits to getting busy in the kitchen.
Meals at your convenience: Becoming a meal prep professional is the biggest benefit of being a fitness professional. If you're constantly on the go and have a limited time, it's hard to prepare nutritious meals from scratch. While meal prepping may not be as satisfying as fresh food, it's still incredibly convenient and can provide you with the nutrients you need in a quick and efficient manner.
Get your macros in: Having precise nutritional benchmarks is also important when it comes to meal prepping. Having a set of precise measurements helps meal preppers get the nutrients they need each time. Having large batches of food in advance helps keep you full each time.
Control Cravings: Getting home to prepare a meal after a long day at the office can be a bit challenging, especially if it involves preparing a meal from scratch. Having a meal that's weighed-and-measured helps keep you on track with your diet and prevents you from going off-plan.
Optimized timing: The concept of meal timing is a controversial one in sports nutrition due to the varying ways it can affect one's metabolic fire. In the past, bodybuilders believed that six or more meals a day was ideal for achieving metabolic fire. Although meal timing is a bit mysterious, it can affect various physiological responses, such as mood and blood sugar. It can also help you get the nutrients you need in the most.
Mastering your macros
Meal prepping is a process of counting calories and determining the proportions of macronutrients, such as protein, carbohydrate, and fat. It's also a way to keep track of how many calories you consume each day.
Protein: One of the most crucial aspects of meal prep is determining the amount of protein that's needed to build muscle tissue. Since protein is considered the building blocks of muscle tissue, it's important to get enough of it.
Carbs: Carbs are the fuel source for muscle tissue during exercise. They're also the ones that should be included in every meal. Unless you're a dedicated ketogenic dieter, carbohydrate-rich meals should be prepared with plenty of them.
Fat: Although limiting fat intake may seem like a good idea, most people are still looking for the right amount of fat in their meals.
Getting the exact proportions of fat, protein, and carbohydrate in the right proportions can help you maintain a healthy weight and improve your performance in the gym.
How to meal prep for bodybuilding
If you're new to meal prepping, this guide will help you step-by-step. From the outside, it may seem like a complex process, but it's actually very helpful to start.
1. Plan and purchase
One of the most important factors to consider is that once you've planned and prepared your weekly meals, you're stuck with them. Having a few days to prepare will allow you to focus on the parts of the week that you like to eat. A balanced meal should include protein, carbohydrate, and fresh fruits and vegetables.
Protein Sources for Meal Prep
Chicken breast
Ground beef
Salmon
Tilapia
Steak
Hard-boiled eggs
Carbohydrates for Meal Prep
Brown rice
Quinoa
Sweet potatoes
Whole wheat pasta
Oatmeal
Vegetables for Meal Prep
Spinach
Green beans
Kale
Broccoli
Brussels sprouts
2. Prep it up
The first step in preparing a meal is to get to cooking. Once done, take note of the items in your grocery list that will hold up well to a few days of storage. Be sure to avoid using too much oil or sauces.
You'll also need to learn how to multitask to avoid getting overwhelmed in the kitchen. Doing so will allow you to focus on one dish at a time, and it will also allow you to prepare other things in the same time. Get organized by taking the time to get your kitchen in order. This will allow you to focus on one dish at a time, and it'll also allow you to prepare other things in the same time.
Having a routine is also important, as it can allow you to plan out your week's activities and make it fun. It can also serve as a time to prepare a quick at-home workout or even watch a favorite Netflix show.
3. Measure twice, Prep Once
Once you've got your hands on a kitchen knife, start measuring and calculating the total calories and protein in each container. Make sure to divide the food into separate containers.
It's also important to label each container with the macronutrient breakdown and total calories. Once done, remove the dishes from the fridge or freezer and set up for the week. The easiest way to get started is to divide the food into several meal packages so that you have plenty of protein, fat, and carbohydrates in each meal.
What to consider before starting meal prep
Getting started meal prepping may seem like a no-brainer, especially if you're a competitive bodybuilder or a recreational gym rat. However, before you start, there are some considerations to consider.
Monotony: The nature of meal prep can be a bit challenging due to how it limits one's ability to truly prepare multiple meals at a time. If you're trying to maintain a healthy lifestyle, meal prep may be right up your alley. However, it can also be stressful and challenging to prepare multiple meals at a time. Break up the monotony of meal prep by choosing a theme each week. There are a variety of options out there, and choosing the right one can help you reach your goals.
Time investment: Although meal prep is a time-saver, it can also be time-consuming. If you're not quick to get into the kitchen and whip up a batch of food in a flash, it may not be as efficient as it could be.
Diligence: One of the most important factors to consider when it comes to meal prep is ensuring that all of the details are accounted for. This is very similar to how it is for bodybuilders when it comes to measuring equipment in the gym.
The whole plate: People who are dedicated to achieving their goals may call themselves obsessed with being in the gym. However, being in the kitchen and working out are also important components of a successful meal prep.
Although meal prep may not be for everyone, if you're limited on time or have a passion for making the Olympia stage, it can be worth it.