Why Diet is important in Calisthenics?
In calisthenics, your diet is just as important as your workouts. You can spend hours doing pull-ups, push-ups, squats, and dips, but without the right foods to fuel your body, it’ll be hard to build muscle and burn fat.
Calisthenics requires a combination of strength, endurance, and control, so your diet needs to match the intensity of your training.
Now, I’m not saying you need to eat less or stop eating certain foods, but it’s all about giving your body the nutrients it needs to work well, recover, and grow stronger.
Now, let’s break it all down so you know exactly what to eat to see the results you want.
Intermittent Fasting and Training Before Eating
Let’s start by talking about intermittent fasting and training before eating. One of the most effective strategies for shedding fat while building muscle is intermittent fasting. This is where you eat all your meals within a specific time window, say 8 or 10 hours, and fast for the remaining 14 to 16 hours.
For example, you might eat between 12:00 p.m. and 8:00 p.m. and fast from 8:00 p.m. to 12:00 p.m. the next day.
Why does this work? When you fast, your body runs out of glucose from food and starts burning stored fat for energy. This is called fat oxidation, and it’s a great way to shed fat while preserving muscle.
Want to know something even better? If you work out in a fasted state, your body has no choice but to burn fat for fuel. This is especially effective for calisthenics because bodyweight exercises are already great for fat loss.
When you combine fasting with training, you create the perfect environment for your body to burn fat and build muscle.
Of course, training on an empty stomach isn’t for everyone. Start slowly and assess how your body feels. If you feel weak or dizzy, you can have some water with electrolytes.
If that doesn’t help, consider a small snack like a banana or a handful of nuts before your workout. But if you can handle it, try training in a fasted state, and you surely will see the benefits over time.
However, fasting doesn’t mean starving yourself or skipping meals altogether. When you break your fast, it’s really important to break it by eating nutrient-dense, high-protein foods to start muscle repair.
A post-workout meal with a mix of protein and carbs is equally important to restore your energy and help your muscles grow.
Macronutrients for Calisthenics: Protein, Carbs, and Fats
When it comes to diet for calisthenics, there are three main things to focus on: protein, carbohydrates, and healthy fats.
These are called macronutrients, and they’re the building blocks of your diet. Let’s talk about each one and why they matter.
Protein: Building and Repairing Muscle
No 1 is protein. Protein is very, very important for building and repairing muscle. When you do calisthenics, you’re essentially breaking down your muscle fibers.
Protein helps rebuild them stronger and bigger.
Protein should make up about 25 to 30% of your diet to help your muscles recover and grow stronger.
Without enough protein, your muscles won’t recover properly, and you’ll struggle to see progress.
Good sources of protein include fish like salmon, tuna, and cod, chicken, turkey, grass-fed beef, and other lean meats, eggs, dairy like Greek yogurt, cottage cheese, and grass-fed organic milk.
If your stomach can tolerate it, plant-based options like tofu, lentils, beans, and chickpeas—especially for vegans and vegetarians—are good choices. I suggest including protein in every meal.
A general rule of thumb in the fitness community is to eat about 0.8 to 1g of protein per pound of body weight if you’re looking to build muscle. So if you weigh 150 lb, you’d aim for around 120 to 150g of protein per day.
Although that’s just a general rule, don’t worry if you fall slightly under, so long as you are getting stronger, burning fat, and able to increase your reps gradually over time. You’re on the right track.
Carbs: Fuel for Energy and Performance
No.2 is carbohydrates. Carbs often get a bad reputation, but they’re actually your body’s preferred source of energy, especially for high-intensity workouts like calisthenics.
Around 40 to 50% of your daily calories should come from carbs because they fuel your muscles and give you the energy to power through your workouts.
The main thing is to choose the right carbs. Focus on complex carbohydrates, which are digested slowly and provide steady energy.
These include whole grains like oats, brown rice, quinoa, and whole wheat bread, fruits like bananas, apples, berries, and oranges, vegetables like sweet potatoes, broccoli, spinach, and carrots, and legumes like lentils, black beans, and chickpeas.
Avoid refined carbs like sugary snacks, white bread, and pastries. These can cause blood sugar spikes and energy crashes, leaving you tired and sluggish, and they won’t help you perform at your best.
When you eat carbs matters too. It’s best to eat them after your workout to restore your energy and help your muscles recover more quickly.
Fats: Healthy Fats for Hormones and Satisfaction
No.3 is fats. Fats are often misunderstood, but they’re actually very important for overall health and performance. They help with hormone production, which is important for muscle growth and fat loss. They also keep you feeling full and satisfied. Fats should be 20 to 30% of what you eat every day.
These percentages can change depending on what works best for your body. Some people do better with more carbs, while others may need more fats.
I recommend focusing on healthy fats like avocados, nuts and seeds like almonds, walnuts, chia seeds, and flax seeds, olive oil, coconut oil, and avocado oil, fatty fish like salmon and mackerel, and nut butters like peanut butter and almond butter.
Make sure to include a little bit of healthy fats in every meal. Just keep in mind that fats are calorie-dense, so it’s important not to overdo it.
On the other hand, trans fats and unhealthy oils found in fried and processed foods can disrupt your hormones and lead to weight gain, so it’s best to avoid those.
Foods to Avoid for Better Performance
Equally important is avoiding foods that can harm your body and make your calisthenics journey harder.
Inflammatory foods like deep-fried items, sugary snacks, and heavily processed meats can cause inflammation in your joints and muscles. This inflammation can make your body feel stiff and sore, slowing down your progress.
For example, eating a burger and fries after a workout might seem satisfying, but the trans fats and processed ingredients in those foods can lead to joint discomfort, making it harder to perform pull-ups, push-ups, or even hold a plank.
These foods not only cause inflammation but also provide empty calories that don’t fuel your workouts or help you recover.
Instead, focus on whole, nutrient-dense foods that reduce inflammation and support your training, like fresh vegetables, lean proteins, whole grains, and healthy fats. These will help reduce inflammation and keep your body functioning at its best.
The 80/20 Rule for Balanced Eating
I know some of you might be thinking it’s nearly impossible to avoid processed foods completely. That’s why I suggest following the 80/20 rule. It’s an easy way to balance eating healthy while still enjoying your favorite foods.
Strict food rules are hard to follow, so try to get 80% of your calories from healthy whole foods and leave the other 20% for treats or processed snacks.
Whole foods should always come first, but supplements can give you a little boost. Here are two supplements I highly recommend that are particularly helpful for calisthenics.
Supplement 1: Creatine for Muscle and Strength
The first one is creatine. It is one of the most researched and effective supplements for building muscle and improving performance. It helps your muscles produce energy during high-intensity exercises, which is perfect for calisthenics.
Studies show that creatine can increase strength, power, and muscle mass, making it a great addition to your diet. You don’t need to take a lot—just 3 to 5 grams per day is enough. Mix it with water or add it to your post-workout shake.
Supplement 2: Shilajit for Energy and Performance
Number two, I have shilajit. It is a natural substance found in the Himalayas. It’s rich in minerals and fulvic acid, which can boost energy, reduce fatigue, and improve overall performance for calisthenics athletes.
Shilajit can be a game-changer, especially during intense training sessions.
Take a small amount, about 300 to 500 mg daily, preferably in the morning or before your workout. It’s available in resin or powder form, so you can mix it with water or add it to your smoothie.