Nutrition is one of the most important aspects in bodybuilding. You need to consume a large amount of protein, carbohydrates, fat and calories throughout the day to succeed. While doing this with a hectic work and social life may seem like a very difficult task, it is actually fairly easy, provided you plan well in advance and practice a few simple tricks to make following your diet at work a little easier.
Cook your foods in bulk one day every week. This will save you a huge amount of time during the week. Bodybuilding diet coach Shelby Starnes recommends cooking up all your meat or fish, along with your carbohydrate sources and vegetables on a Sunday, then separating them equally into individual containers, to be stored in the refrigerator or freezer for when you need them.
Learn to cook properly. Many bodybuilders rely on boring meals of dry chicken, rice, and flavourless vegetables. These can be dull enough when freshly cooked, but even worse when you've cooked them up a few days before. Eating boring meals can quickly put you off your diet, and lead to you consuming junk foods and empty calories while at work.
Reheat your food at work if you find cold food off-putting. The easiest way to do this is by putting your food into a microwave, although you need to be very careful to thoroughly cook it all the way through, as only partially heating food can cause bacteria to become active. The National Science Foundation advises that you use a microwaveable container, stir your food halfway through, and make sure that it is piping hot before eating.
Keep a supply of non-perishable and dried foods in your desk or car. These can be life-savers if you are in need of a quick snack, or forget your pre-prepared meals. Items such as nuts and nut butters, tinned fish, protein powder and jerky are ideal high-protein choices. You may also wish to take in other snacks on a day-to-day basis, such as fruit, cottage cheese and deli meats.
Strength coach Marty Gallagher advises experimenting with foods -- teach yourself how to cook a few signature dishes, experiment with herbs and spices and look for ideas in recipe books.