Bodybuilding is about more than posing on stage. Training consistently with intensity and following a diet are what lead to onstage success. Many athletes who enter the sport try to accomplish those tasks while keeping costs minimal, though living a bodybuilder’s lifestyle can be expensive at times.
NPC Worldwide bodybuilder and fitness coach Mark Hodson can vouch for that because of his experience preparing for competitions, most recently in 2023. Hodson provided insight on how to eat as a bodybuilder on a budget while grocery shopping.
[Related: 2025 Olympia to Be Held in Las Vegas, NV, October 9-12]
Protein Sources
Hodson went to a local Aldi store in the United Kingdom for groceries. His first target was protein sources. Chicken is his number one protein source; he purchases two kilograms for a week’s supply (two daily chicken-based meals).
Aside from the quality of the source, Hodson noted that chicken is budget-friendly when compared to fish.
Lean beef is Hodson’s second protein choice. He recommends eating one to two meals of it daily. He suggested purchasing beef with four percent fat but expressed that anything 15% or below would serve a bodybuilder well.
“I wouldn’t go above 15% fat because then you’re really getting into more fat and less protein,” Hodson said.
Various protein sources are healthy and keep diets from getting boring. Research supports Hodson’s approach. (1) He picked up a dozen eggs for breakfasts — the combination of egg whites and yolks provides desirable nutrients for bodybuilders’ needs.
You could eat four eggs per day [as] another meal source.
—Mark Hodson
Hodson later mentioned protein powder mixed with other ingredients, such as oats, for a meal.
Carbohydrates
Hodson’s next priority was carbohydrates. He grabbed bananas since they are so inexpensive.
“This is probably your best bet from a calorie-to-price standpoint,” he said.
Hodson advised buying up two kilograms of rice, 2.5 kilograms of potatoes, and oats. He prefers home brands rather than major companies and big-name brands since the former are typically less expensive.
Fats
It is common among bodybuilders that fats are necessary regardless of whether they are training to build muscle or cut for competition. Hodson grabbed peanut butter and emphasized that it also included a decent amount of protein.
Hodson also grabbed extra olive oil, suggesting two meals with oil and two with peanut butter, in addition to the fats in beef and eggs, would satisfy macronutrient needs.
Other Items
Vegetables are carbohydrates, but Hodson put them in a separate category because of their micronutrient value. While many may choose fresh sources, Hodson suggested that frozen veggies are the best bet when shopping on a budget.
Steamed bags are convenient, but don’t waste money.
—Mark Hodson
Hodson reached for his preferred pink Himalayan salt, but table salt is fine if that’s all that’s available.
Per Hodson, with available funds, seasonings and sauces, including ketchup and mustard, are worth it to make meals more satisfying.
We don’t need [condiments], but they add much more excitement to food.
—Mark Hodson
By the end of the trip, Hodson’s total cost for the full grocery list was £55.03 ($68.38 USD). Although food costs vary from location to location, he concluded that bodybuilders could meet their nutritional needs on a budget by shopping properly.
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Reference
- The importance of protein variety in a higher quality and lower environmental impact dietary pattern. Bradley G Ridoutt 1,2,*, Danielle Baird 3, Gilly A Hendrie 3 https://pmc.ncbi.nlm.nih.gov/articles/PMC9991774/#s2
Featured Image: @markhodson_uform on Instagram
