How to Bodybuild Without Protein Powder

Bodybuilding requires intense exercise and a diet rich with nutrients. Protein builds and repairs muscle, so bodybuilders should consume large quantities of it. Many bodybuilders find it difficult to eat as much protein as they should, so they supplement their diet with protein powder. Yet, these powders often contain chemicals and preservatives, so bodybuilders choose to stay away. If you decide not to use powder in your diet, you must find different ways to get the nutrients you need.

Instructions

• 1

  Calculate how many calories you should eat. The number of calories your body needs depends on your height, weight and activity level. A bodybuilder will eat more than the average person. Use an online calorie calculator and determine your daily requirements.

• 2

  Eat lean protein. If you choose not to use supplements, you'll need to add extra protein-rich foods to your diet. This is found in meats, cheese, dairy and nuts. Ingesting protein after exercising is particularly important because it repairs muscles and helps them grow. Keep a bag of nuts or a granola bar in your bag as a post-workout snack.

• 3

  Keep a balanced diet of fat, carbohydrates and other nutrients. While you might be tempted to follow one of the fad diets claiming that carbohydrates or fat is bad, these are important for body functions. While you should limit saturated fats, monounsaturated fats found in olive oil and nuts are good for heart health and cholesterol. Carbohydrates, such as whole wheat pasta, give you energy and keep the body from feeding on muscle tissue.

• 4

  Follow an exercise plan. This means lifting weights and performing cardiovascular activities. Good, full-body exercises include swimming and bike riding. You can find muscle-building exercises that target specific areas online.

• 5

  Take care of your body. Being a good bodybuilder requires proper sleep, rest days and plenty of water. Don't workout when you're sick or injured.