Bodybuilding success is a complex combination of diet and training, with many nuances. Only a few have dialed in each part perfectly to reach the pinnacle of the sport.
After finishing eighth the year prior, German bodybuilder Mike Sommerfeld catapulted to second place behind six-time Classic Physique champion Chris Bumstead at the 2024 Olympia. Sommerfeld recently revealed his Mexican-inspired off-season diet during a seminar tour in Mexico.
[Related: Best Prebiotic Foods for Gut Health and Gym Gains]
Breaking an Overnight Fast
The saying “breakfast is the most important meal of the day” may be clever marketing for cereal brands, but it’s standard protocol for bodybuilders. That first meal jumpstarts the appetite for a day of healthy eating while maximizing gym performance.
Even if the goal is to slim down, several studies suggest that eating a protein-filled breakfast can help. (1)(2)(3)(4)
Sommerfeld had poultry proteins with a bit of Mexican flair:
- 250 grams of egg whites
- Three whole eggs
- Veggie mix
- 100 grams avocado/guacamole
- Crackers
Sommerfeld reintroduced a variety of veggies, including green beans, mushrooms, asparagus, black beans, and okra, following the Olympia to help support gut health and digestion. He trains and refuels.
Post-Workout Refuel: Simple Sugars
While the post-workout anabolic window isn’t as small as previously believed, especially if you ate before training, bodybuilders rarely go long without food. (5)
Sommerfeld feels he maximizes insulin secretion with 100 grams of puffed rice cereal and his favorite cinnamon whey protein to restore muscle glucose; combining carbs and protein post-training can be beneficial. (6)
Sommerfeld’s lunch consisted of 200 grams of cooked chicken breast, 200 grams of white rice, and 150 grams of mixed vegetables with a mustard-honey sauce. For meal three, he swapped chicken for 200 grams of beef for its superior amino acid profile paired with 200 grams of rice and 150 grams of mixed veggies.
Evening Macros & Pre-Bedtime Treat
Close to 8 p.m., Sommerfeld eats 200 grams of salmon, a great source of heart-healthy omega-3 fats, with mixed greens and heaps of rice. A few hours later, his focus shifts to overnight nutrition, mixing dairy, nuts, and desserts.
The main component is 500 grams of Icelandic skyr yogurt, thicker than Greek yogurt, with slow-release casein protein and probiotics for gut health. He added chocolate M&Ms to indulge, healthy fats from almonds, and a touch of local flair with Mexican sweets. This combination of protein, fats, and carbs helps sustain the repair and growth process while he sleeps.
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- What An Evidence-Based Hypertrophy Training Program Looks Like
References
- Rains, T. M., Leidy, H. J., Sanoshy, K. D., Lawless, A. L., & Maki, K. C. (2015). A randomized, controlled, crossover trial to assess the acute appetitive and metabolic effects of sausage and egg-based convenience breakfast meals in overweight premenopausal women. Nutrition journal, 14, 17. https://doi.org/10.1186/s12937-015-0002-7
- Leidy, H. J., Lepping, R. J., Savage, C. R., & Harris, C. T. (2011). Neural responses to visual food stimuli after a normal vs. higher protein breakfast in breakfast-skipping teens: a pilot fMRI study. Obesity (Silver Spring, Md.), 19(10), 2019–2025. https://doi.org/10.1038/oby.2011.108
- Lejeune, M. P., Westerterp, K. R., Adam, T. C., Luscombe-Marsh, N. D., & Westerterp-Plantenga, M. S. (2006). Ghrelin and glucagon-like peptide 1 concentrations, 24-h satiety, and energy and substrate metabolism during a high-protein diet and measured in a respiration chamber. The American journal of clinical nutrition, 83(1), 89–94. https://doi.org/10.1093/ajcn/83.1.89
- Vander Wal, J. S., Marth, J. M., Khosla, P., Jen, K. L., & Dhurandhar, N. V. (2005). Short-term effect of eggs on satiety in overweight and obese subjects. Journal of the American College of Nutrition, 24(6), 510–515. https://doi.org/10.1080/07315724.2005.10719497
- Schoenfeld BJ, Aragon A, Wilborn C, Urbina SL, Hayward SE, Krieger J. Pre- versus post-exercise protein intake has similar effects on muscular adaptations. PeerJ. 2017 Jan 3;5:e2825. doi: 10.7717/peerj.2825. Erratum in: PeerJ. 2017 Aug 1;5:e2825/correction-1. doi: 10.7717/peerj.2825/correction-1. PMID: 28070459; PMCID: PMC5214805.
- Margolis, L. M., Allen, J. T., Hatch-McChesney, A., & Pasiakos, S. M. (2021). Coingestion of Carbohydrate and Protein on Muscle Glycogen Synthesis after Exercise: A Meta-analysis. Medicine and science in sports and exercise, 53(2), 384–393. https://doi.org/10.1249/MSS.0000000000002476
Featured image: @mikethebadass on Instagram
