Mike’s Full Day of Eating Gets Dirty at Bedtime

How the 2024 Classic Physique Olympia Runner-up Eats to Be Elite While Traveling

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.

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

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)

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.

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References

1. 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. Journal of the Academy of Nutrition and Dietetics, 115(10), 1634-1642.
2. 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. Journal of the Academy of Nutrition and Dietetics, 111(10), 2019-2025.
3. 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. American Journal of Clinical Nutrition, 83(1), 89-94.
4. 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 Dietetic Association, 105(6), 510-515.
5. 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.
6. 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. Journal of the International Society of Sports Nutrition, 18(2), 384-393.