Angle down icon An icon within the form of an angle pointing down. Nick Walker, proven right here profitable the 2021 Arnold Basic, has netted awards in elite bodybuilding competitions. Icon Sportswire/Getty Pictures An elite bodybuilder stated he focuses on consuming entire meals as an alternative of protein shakes to construct muscle.His food plan consists of plenty of hen and steak, carbs like rice and fruit, and wholesome fat like avocado.He makes use of dietary supplements like vitamin D and omega-3s that may assist cut back irritation and enhance coronary heart well being. Professional bodybuilder Nick Walker would not depend on protein shakes to construct muscle. As a substitute, he eats entire meals like hen and steak to sculpt his award-winning physique for bodybuilding’s greatest stage.Walker not too long ago certified for Mr. Olympia, bodybuilding’s most prestigious contest, after notching a win on the New York Professional within the Males’s Open division, which options a number of the sport’s most large and muscular athletes. Fueling up for achievement entails a rigorous vitamin and complement routine, Walker advised Enterprise Insider in an interview via his partnership with vitality drink model Celsius.For one factor, it entails a number of protein. Specialists say the optimum quantity of protein to construct and keep muscle is at the very least 0.7 grams per pound of physique weight every day. The push to get sufficient of the nutrient has helped make the sports activities vitamin market price greater than $43 million, a majority share of which is protein dietary supplements that provide a handy different to chowing down on hen or gulping egg whites.However you will not discover powders, bars, or shakes in Walker’s meal plan, though he wants an enormous quantity of protein for his greater than 260-pound physique. “I do not like something that has synthetic flavoring or all that preservatives and something of that nature I do not assume it is good for you. I do not assume it is good in your intestine,” he stated.As a substitute, he opts for a meal of entire meals every time doable (exterior of an emergency post-workout snack assault), displaying it is doable to get loads of protein with substances you’d discover in any kitchen or grocery retailer.His go-to protein sources embody steak and chickenWalker stated that his food plan is boring, even stereotypical for a bodybuilder, with a number of hen or steak and rice.”We’re regular about it,” he stated. “I hold it very bland, quite simple.” Walker beforehand shared on his YouTube channel that his typical day of consuming additionally consists of wholesome fat like avocado and olive oil. He additionally will get loads of carbs to gasoline his coaching with fruits like blueberries, bananas, and pineapple, together with all that rice.And when it is time to minimize physique fats main as much as competitors, his technique is even easier.”Simply take meals out. What I eat in prep is simply much less of what I eat within the low season. I food plan 12 months spherical, I do not change,” he stated.The one exception is cheat meals — his go-to spot for these is the Cheesecake Manufacturing unit. He dietary supplements with pre-workout and vitaminsWalker stated he does use dietary supplements, together with pre-workout (with out caffeine, since he will get that via Celsius and low), vitamin D, vitamin Okay, digestive aids, and omega-3 fatty acids.Lots of the substances in his complement stack assist enhance blood circulate, cut back irritation, and help a wholesome coronary heart, liver, and kidneys.That is necessary as a result of bodybuilders run the chance of long-term well being points. Excessive-profile athletes have died younger from coronary heart assaults, partly due to the usage of performance-enhancing substances, consultants say. Different danger elements within the sport embody weight biking and having a excessive physique mass, which may trigger hypertension, ldl cholesterol, and stress on the organs.Walker stated his vitamin and complement routine helps help his total well being, together with common medical check-ups. “I am simply very cautious. Well being first. I all the time make {that a} prime precedence, and I all the time have,” Walker stated.