Now a days in this busy lifttyles people have very little time to Concentrate about their food and diets. People are taking food with quick accessibility and fast foods on their way to destination, people are inhabitating themselves in fatigue lifestyles. Eating various Street and junk foods , going restaurants , bar’s etc all are injuring their internal health for which their immunity power is getting weak . For this people have to maintain diet according to their lifestyles as prescribed by the doctor or a dietition .
DIFFERENCE BETWEEN ATHLETES AND BODY BUILDERS
There are some difference between Athletes and Body Builders as their needs are different. Bodybuilding needs muscle growth and fat less shredded physic . So , their diet should be carbs and protein centric but without fat . But Athletes need only strength and energy . So , their diet should contain protein , nutrient salts and substances which produce energy and power for longer period .
DIET FOR BODYBUILDERS
BREAKFAST – 4 egg whites , 4 dates , 4 – 5 nuts ( almonds , cashew , pista etc ) , 250 ml of milk , 4 brown bread slices or normal home made wheat flour roti .
MID DAY – 200 grams of paneer or soya chunks , with boiled vegetables .
LUNCH -1 & 1/2 cup of brown rice or normal rice , mixed boiled pulses ( dal ) , 250 gram of boiled chicken / boiled fish , 1 whole boiled egg , 1 boiled potato.
BEFORE WORKOUT – One tea spoon of coffee with mild warm water , 2 dates , 4 – 5 soaked almonds .
AFTER WORKOUT – 2 egg whites , 200 ml of mild warm milk , boiled potato / boiled chicken 250 grams .
BEFORE DINNER – 200 grams of curd with one cucumber , boiled chana 150 grams .
DINNER – Chicken ( 200 grams ) stew with vegetables , 4 brown breads / home made wheat flour roti 2 pcs.
BEFORE BED – 250 grams of milk chick .
FRUITS – Daily four high calorie fruits after breakfast ( 2 ) and after lunch ( 2 ) .
DIET FOR ATHLETES
EARLY MORNING – 1/2 cup warm water with 1/4 th lemon juice , 100 grams of soaked chick peas .
BREAKFAST – 100 ml of boiled low fat or fat less milk , 4 brown bread slices , 4 egg whites
LUNCH – 1/2 cup brown rice or normal rice , biped vegetables , mixed boiled pulses , boiled fish / chicken .
AFTERNOON – Any two low calorie fruit , 4 dates , soaked almonds 4 – 5 .
EVENING – 2 brown bread slices or 1 normal wheat flour roti , boiled vegetables , 1 egg white as wish .
DINNER – 4 – 5 Brown bread slices or 3 – 4 home made wheat flour roti , chicken ( 200 grams ) stew with vegetables .
BEFORE BED – 150 grams of milk chick .
FRUITS – Daily two low calorie fruits after breakfast ( 1 )and after lunch ( 1 ) .
SOME MISS CONCEPT
Some people think that only supplement or protein powders only help to build good physique because they are unknown to the fack that without proper diet good physique can not be build . Some of the people think steroids and medicines will build them muscular and big with a great physical condition but that’s totally wrong . Without proper guidance and balanced diet supplements will make one more unhealthy and medicines and steroids without proper guidance are as same as slow poison it will only lead them to a pain full end . 
SOURCES
World health organization journals , Various famous dieticians notes are the sources of this writing content
