Is bodybuilding possible with Mediterranean diet? The answer is, that depends on what your goal is. Although this question may seem complicated, we will make it clear in this article.
How Mediterranean Diet Bodybuilding Works
At first, it may be thought that the Mediterranean diet, which recommends eating less meat, is not very suitable for those who do high-intensity sports and try to build muscle. In reality, there is nothing complicated about the Mediterranean diet and bodybuilding. We mentioned that the main issue is what your goal is:
- Are you trying to lose weight?
- Are you trying to build muscle?
- Or are you trying to gain weight in a healthy way?
Depending on your goals, your “Mediterranean diet” will change.
If you are trying to lose weight, you should not exceed your total daily calorie intake. For this, you should prioritize lower calorie foods in your diet. If you are trying to gain muscle, you need to consume adequate amounts of protein. You will probably need to eat more fish, chicken and eggs. This is not contrary to the Mediterranean diet. You can also eat high-calorie foods such as whole grain pasta for the energy you need.
The definition of the Mediterranean diet is so broad that you can adapt it to any fitness goal you may have. In this article, we’ll take a look at a sample meal plan for Mediterranean diet bodybuilding and the benefits of the Mediterranean diet.
Benefits of the Mediterranean Diet
- Good for your heart: It helps prevent heart attacks and strokes by limiting the intake of white bread, processed foods and red meat, and including more seafood, vegetables and olive oil.
- Reduces Alzheimer’s risk: Research suggests that this diet can regulate cholesterol and blood sugar levels, which in turn can reduce your risk of Alzheimer’s disease or dementia.
- Provides protection against type 2 diabetes
- Helps prevent or treat depression: Various diets are being explored as part of the treatment of patients with depression, anxiety, or other mental health problems. For example, kale, spinach, and eggs have been shown to boost your mood by regulating the good bacteria in your gut. Some studies have found that adults who follow the Mediterranean diet are less likely to experience depression.
- Reduces the risk of cancer: When scientists looked at the combined research results of about 2 million patients, they found that the Mediterranean diet is an ideal nutrition plan for reducing the risks of various cancers, especially colon cancer, breast cancer and stomach cancer.
- Supports brain health: It has been determined that the foods consumed in the Mediterranean diet help protect mental skills and reduce inflammation and oxidation in the brain.
Mediterranean Diet Bodybuilding Meal Plan
Increase the portion and grams according to your daily calorie needs
Breakfast: Boiled eggs, peppers, tomatoes and olives.
Lunch: Whole grain sandwich with vegetables.
Dinner: Tuna salad with olive oil. A serving of fruit for dessert.
Breakfast: Oatmeal with banana, walnuts.
Lunch: Leftover tuna salad from the night before.
Dinner: Tomato, olive and feta cheese salad.
Breakfast: Tomato and pepper omelet. A serving of fruit.
Lunch: Whole grain sandwich with cheese and fresh vegetables.
Dinner: Soup, Mediterranean salad.
Breakfast: Yogurt with sliced fruit, walnuts.
Lunch: Baked pasta, buttermilk.
Dinner: Grilled salmon with mixed vegetables.
Breakfast: Boiled eggs and feta cheese.
Lunch: Yogurt with strawberries, oats and nuts.
Dinner: Grilled meat, salad and baked potatoes.
Breakfast: Oatmeal with raisins, nuts and apples.
Lunch: Vegetable meal, whole wheat pasta
Dinner: Mediterranean pizza made with wholemeal flour, cheese, vegetables and olives.
Breakfast: Boiled eggs, olives, tomatoes and cucumbers
Lunch: The leftover pizza from the night before.
Dinner: Grilled chicken with vegetables and potatoes. 1 fruit as dessert.
How Long Should the Mediterranean Diet Be Followed?
Since the Mediterranean diet does not have any adverse effects, there is no time limit. With this diet, you can make the diet a lifestyle as long as you make sure to get enough nutrients and do not starve the body.
Avoid foods with artificial sweeteners. Do not fry any of the foods. Eat steamed or grilled foods. Eat plenty of fish to support muscle growth. Consume vegetables and meals with olive oil. Consume fruits such as grapes, figs, mulberries, dates, melon and bananas as snacks. Consume plenty of onions and garlic. Do not consume bread and dried legumes at the same meal. Drink plenty of water.