Bodybuilder Competition Diet: Superfoods You Should Eat While Training For Fitness and Figure Competitions

Bodybuilder Competition Diet

Behind any outstanding physique is pure discipline and dedication to a strict competition diet.  Diet is a vital part of building muscle and developing a competition-ready figure.  Eating the right foods in the right amounts will help you gain mass and give your muscles the necessary nutrients to recover from strenuous workouts. Your Bodybuilder Competition Diet is key!

Superfoods offer maximum nutritional benefits with minimal caloric damage. They maximize the good while minimizing the bad. Adding superfoods to your diet along with keeping an eye on calories is a sure-fire way to build muscle, recover and repair muscle after strenuous workouts and see results. 

This article describes the importance of adequate protein intake along with a few superfoods you should consider adding to a bodybuilding competition diet. 

Proteins For A Bodybuilder Competition Diet

While protein isn’t technically a superfood, no article on physique nutrition would be complete without mentioning the importance of protein intake. Protein builds, repairs, and maintains your muscles. This is important to a physique competitor since regular weightlifting puts a high demand on your body.

There are 20 amino acids, and the human body naturally produces 12 of them. Amino acids that the body does not naturally produce are essential amino acids and can only be obtained through food.

The best sources of protein come from whey, eggs, milk, and meat.  Whey protein is considered the best available protein source since it has a maximum biological value. Whey protein is absorbed the fastest and most efficiently.  Staying disciplined to your diet while on the go is crucial for long-term success, and whey protein packs and travels well.

Protein intake may vary, but shooting for 0.8-1.3 g of protein per pound of bodyweight is a good target. 

Whey Protein

Nutritionally, whey protein is a superfood. Whey contains the full scope of amino acids and increased levels of antioxidants, vitamin D in omega-3.  Consuming essential amino acids is critical because they provide a complete building block package that your body needs to repair, rebuild and rejuvenate.

Some essential amino acids must be obtained through your diet.  These include:

  • Phenylalanine
  • Valine 
  • Threonine
  • Tryptophan
  • Methionine 
  • Leucine 
  • Isoleucine 
  • Lysine
  • Histidine 

Whey protein is highly digestible and can be easily absorbed, has an impressive amount of nutrients. 


Blueberries, raspberries, blackberries, elderberries, strawberries, açai, cherries, and Goji berries are dynamic foods that can add flavor to many dishes and deliver a potent amount of antioxidants phytoflavinoids, potassium, and vitamin C. 

Berries are high in any accidents like anthocyanins, which protects your cells from free radical damage. This antioxidant also enhances blood flow and can reduce muscle information after an intense workout.  Adding berries to a post-workout shake, salad or meal delivers complex carbohydrates to help your body replenish energy levels and repair microdamage done to your muscles.


Spinach is a leafy green vegetable that you can prepare in many different ways. You can buy it canned, fresh, cook it or eat it raw. Spinach is high in insoluble fiber, which adds bulk to your stool as food passes through the digestive system. Insoluble fiber will help keep you regular and prevent constipation.

Spinach is a nutrient-rich vegetable and a great source of vitamin D, vitamin C, vitamin K1, folic acid, iron, calcium, potassium, magnesium, and B vitamins. 


Eggs contain a branched-chain amino acid called leucine, which has the highest anabolic capabilities of all essential amino acids. One egg contains 6 g of protein. Consuming 3 to 5 eggs per day will deliver 18 230 g of muscle building pro team. Eggs are a fantastic choice due to their availability and low cost.

Eggs contain choline which is an essential nutrient required for normal body function in human health. Choline is often grouped with the vitamin B complex and impacts liver function, healthy brain development, muscle movement, nervous system, and metabolism.

If you’re looking for a perfect physique building competition diet food, eggs rank high on the list.  

Greek Yogurt 

Greek yogurt is made from cow or sheep’s milk and contains a lot of protein and beneficial bacteria.  One serving of Greek yogurt contains 17g-20g of protein.  The good bacteria found in Greek yogurt can positively affect the digestive tract and immune system.  Greek yogurt can improve gut health, boost metabolism, aid in muscle growth, and strengthen bones. 

Greek yogurt offers:

  • Calcium
  • Potassium
  • Zinc
  • Vitamin B6
  • Vitamin B12

Chia Seeds

Seeds are one of the least talked about protein sources.

Chia seeds are high in protein and fiber, which are great for building muscle and controlling appetite. Chia seeds are a complete protein, meaning they contain all nine essential amino acids that the body cannot make. Three tablespoons of Chia seeds have 137 cal while delivering 9g of protein and 15g of fiber. 

Chia seeds are rich in:

  • Polyunsaturated fats such as omega-3 fatty acids
  • Fiber 
  • Antioxidants 
  • Protein 
  • Calcium
  • Phosphorous 
  • Zinc 

Chia seeds contain higher amounts of calcium, phosphorus and potassium, and milk.

You can add chia seeds to protein shakes, yogurt, or mixed with water and consumed as a gel. Making Chia gel is simple, just combine 1.5 tablespoons of Chia seeds with 1 cup of water, stir, and let sit for about one hour. Chia seeds are great to consume when the goal is gaining muscle, burning fat, and balancing blood sugar levels.


If you’re focusing on a high protein and low-fat diet, chicken contains less fat than other cuts of meat and delivers 26g of protein per 3 ounce serving.  Chicken is also low in calories considering the protein content.  

Chicken also contains essential B vitamins, niacin, selenium, and phosphorus.  Vitamins like niacin, B6, and B12 play crucial roles in energy production, DNA synthesis, and brain health.  Chicken can be consumed alone or added to salads (spinach, berries, etc.) to create a super meal.  

At Team Iron Bodies and Minds, we understand the importance of training hard and eat well to maximize muscle growth and mass.  Diet is the foundation of building a high-level competitive physique.  Hard work in the gym combined with consuming appropriate protein, superfoods, and calorie management will pack on lean muscle mass and get you in ideal bodybuilding competition shape!