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What’s in a bodybuilder’s fridge?

bodybuilder diet fridge

Now matter how hard you’re going in the gym, there is one thing you cannot escape, and that’s a varied, disciplined diet. Of course, it doesn’t mean you can’t have cheat meals and refeed days throughout your bodybuilding journey.

Often, it can be a little tricky knowing what to eat when it comes to dining out, or special occasions, but there is one thing you can 100% control – your fridge’s contents.

It can be easy to get carried away with snacks and treats when grocery shopping, but if you can keep the temptations aside, there are plenty of foods to support your bodybuilding.

So, what should you be buying? Here’s what to expect in a bodybuilder’s fridge.

Why what you eat is important for bodybuilding

bodybuilder nutrition plan

In order to build and maintain muscle mass, dietary protein, alongside other nutrients, carbs, healthy fats and antioxidants, are incredibly important for fuelling your cells, promoting muscle growth and reducing exercise-induced inflammation.

To hit the gym frequently and give your body what it needs to recover, workout in the first place and grow muscle, you’re gonna need the right nutrition.

So, what should you be eating?

Both growing and maintaining muscle requires hard work and healthy nutrition. But what should you be filling your fridge with?


As well as being budget-friendly and readily available, eggs are a must-have in any bodybuilder’s fridge due to their incredible amino acid content. Yep, eggs contain all nine essential amino acids, all while giving you a solid 8 grams of protein.

Also Read: Healthy bulking foods (with a meal plan)

Plus, their vitamin B12 content is not to be underestimated, since this crucial vitamin is needed for fat breakdown, as well as helping your brain and muscles speak to one another for better contraction during lifts. They may be small, but they sure are mighty.


plant based muscle meal plan

Avocados are well-known for their healthy-heart fat content, as well as delivering a dose of the following nutrients:

  • Vitamin K
  • Folate
  • Vitamin C
  • Potassium
  • Vitamin B5
  • Vitamin B6
  • Vitamin E

As well as these vital vitamins, avocados can help keep you on the straight and narrow when it comes to snacking, by keeping you feeling full for longer. Plus, they have plenty of ALA, a precursor to Omega 3s, which can help reduce post-workout soreness.


Protein and omega-3 fatty acids are key to muscle growth, and can help speed up recovery times. Thankfully, salmon delivers a solid dose of both. If you opt for wild salmon, you’ll receive a solid amount of vitamin D, too.

If you’re going through a cut, vitamin D can fuel weight loss, while also supporting strength building.

Cottage cheese

Packed with amino acids, cottage cheese is the food of bodybuilding dreams, due to its solid whey and casein protein content. Not only that, cottage cheese is also an excellent source of calcium, which plays a major role in bone health.

When it comes to bodybuilding its high casein content helps support new muscle growth, so you can maximize your time in the gym.


bodybuilder nutrition plan

Building muscle doesn’t happen overnight, which is why your diet is incredibly important to support muscle growth and recovery. If you struggle with snacking, berries are a great, easy food to curb cravings and blood sugar crashes.

Also Read: Dirty bulking foods

Plus, they are also a key antioxidant that can work to repair damaged muscle tissue and calm inflammation.

Berries can quickly become your go-to snack post-workout to help speed up recovery and keep your muscles in check. Any berries will suffice, such as:

  • Blackberries
  • Raspberries
  • Strawberries
  • Blueberries

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spinach bodybuilding

If you’re not eating plenty of spinach already, you’re certainly missing out. Popeye was onto something when it came to eating this leafy green. Nitrate, a compound packed into spinach can actually help you to build and tone muscle.

As well as being an excellent source of folic acid and magnesium, which are key for maintaining normal muscle and nerve function, as well as supporting the production of red blood cells.

While you may not feel like snacking on a bag of spinach at lunch time, opting for raw spinach (easily added to smoothies!) packs the heaviest punch of nutrients, compared to its cooked state.


We all know that protein is key for bodybuilding, but a combo of protein and carbs post-workout can actually support your recovery – both of which can be found in delicious hummus.

Also Read: How to deal with hunger during a cut

For a quick snack, spread it over a wholegrain pitta for low-release energy and a steady carb release.


Ahh, milk. Key for bone strength, but also muscle growth and recovery. Milk is a key player in any bodybuilder’s fridge, since it contains both casein and whey proteins, which can promote muscle growth.

What’s in your nutrition plan?

There are many different types of foods that can support your body goals, especially when it comes to gaining (and maintaining) muscle mass.

Of course, you don’t have to be a meat eater to build muscle, there are also plenty of plant based diets to help you bulk up. The type of nutrition plan you follow plays a vital role in muscle growth, especially when it comes to recovery times.

It’s time to get BIG with Brutal Force

Looking for a way to transform your body? Your diet is incredibly important as a bodybuilder, but often, we want a little support when it comes to getting lean, increasing T levels and enhancing performance in the gym.

All of which can be achieved with Brutal Force. Our 100% natural bodybuilding supplements and SARMs are completely legal, safe, and free of any side effects. With no prescription in sight!

If you’re looking to BULK up, or get LEAN, it’s time to get BRUTAL – the right way.

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The Brutal Force Team

The Brutal Force Team

We research and write articles about health, fitness and dieting. Each of our articles includes sources from scientific studies where possible.






Recent posts

The Brutal Force Team

The Brutal Force Team

We research and write articles about health, fitness and dieting. Each of our articles includes sources from scientific studies where possible.