Your blood type may determine the foods you should consume for the best health and fitness outcomes.
What is the blood type diet, and how does it relate to bodybuilding? Your diet plays a crucial role in muscle growth, physique, and recovery (1). Interestingly, some theories suggest that your blood type could influence the foods that best support your fitness and overall health. The idea is rooted in the belief that eating right for your blood type provides the specific nutrients your body needs to perform at its peak. While this may sound unconventional, it gains some credibility from studies linking blood types to varying risks of vascular diseases (2).
If the principles of the blood type diet hold true, it could give you a unique advantage by aligning your nutrition with your body’s specific requirements. Curious to learn more? Dive in to explore the recommended foods for each blood type and how incorporating this approach into your diet could maximize your gains and overall performance.
Overview — Blood Type Bodybuilding Diet
The blood type diet, or blood group diet, determines the specific foods you can eat based on your blood group. Your blood group depends on the absence or presence of some particular kinds of molecules called A and B antigens.
There are four major blood types, and these antigens can either be present, as one or both, or absent entirely, depending on your blood type. These four blood groups are:
- Type A
- Type B
- Type AB
- Type O
Type A only has A antigens present, while in Type B, only B antigens are present. Blood type AB has both A and B antigens present, while Type O has neither A nor B antigens present. Antigens signal to your immune system whether something is harmful.
Antigens in your blood react to the food you eat, triggering different reactions and digestive processes. They are also present in your gut, where the food you consume interacts with your gut bacteria. So while there isn’t extensive research on the blood type diet, the different blood groups have different antigens active in the gut and in contact with what we eat.
A naturopathic doctor, Peter J. D’Adamo, who wrote a bestselling book named Eat Right 4 Your Type, is responsible for the blood type diet concept. He conducted extensive research tracing blood groups back to early humans and their various eating habits.
He suggested that the ancestors of the type O blood group were hunters and gatherers. Their meals were protein-rich with fewer carbs. Ancestors of type A were more farmers and were more likely to eat vegetables. Type B groups were from a nomadic tribe and could easily digest more fats. Their meals were mainly rich in dairy and meat.
D’Adamo believes that this should structure the types of food that people with these blood groups today should eat. Here’s a study showing that adherence to specific blood-type diets is associated with favorable effects on some cardiometabolic risk factors (3).
Eating Right for Your Blood Type
Your blood type, apart from working with antigens, can also be linked to a protein called lectins. If lectins don’t match your blood type, it can lead to serious health complications, but there is little research to back this claim. However, plant-based lectins are sometimes referred to as anti-nutrients and cause severe issues like nausea, vomiting, stomach pains, and diarrhea (4).
Another study, which examines the levels of lectins in raw, uncooked legumes, found that they can have a severe effect on individuals with blood type A (5).
So, what does this mean? You can try the blood type bodybuilding diet and see if you get results. However, before starting it, you need to know your blood type. Find out by requesting a test from your doctor or by donating at a blood bank. Once you find out what blood group you belong to, you can start planning your specific meals that are best for you. You can either slowly replace your current foods or make the immediate change right away.
Diet Based On & Off Your Blood Type
As we discussed earlier, there are four major blood types. So, depending on your group, here is how you can tailor your diet.
Blood Type Diet A
Researchers advise individuals with type A blood to opt for mostly vegetarian meals. They are mostly organic, fresh, whole foods like legumes, fruits, vegetables, and whole grains.
Blood Type Diet B
Individuals with the type B blood group can have a mixed diet of both dairy and vegetables. However, they should avoid foods like corn, buckwheat, tomatoes, peanuts, and wheat. They can include foods with more eggs, green vegetables, and low-fat dairy. Interestingly, chicken can also be problematic for this blood group.
Blood Type Diet AB
It is believed that people with type AB blood types tend to have low stomach acid. This means they have to avoid foods like alcohol, caffeine, and smoked meats. However, they can have foods like dairy, tofu, seafood, and green vegetables.
Blood Type Diet O
The type O blood group relies heavily on protein-rich foods like fish, lean meats, chicken, and vegetables. It is crucial for individuals with this blood type who are looking to lose weight to avoid overconsuming carbs; instead, they can opt for foods like broccoli, spinach, red meat, and seafood. To help with their digestive issues, they can take various supplements.
Blood Type Diet & Food Chart
Below is a blood type diet and food chart of the foods that are best for eating right for your blood type.
| Type A | Type B | Type AB | Type O |
| Eggs | Goat/Cottage Cheese | Garlic | Lamb |
| Oat Flour | Halibut | Watermelon | Fish |
| Brown Rice | Grapes | Eggs | Poultry |
| Tofu | Kidney Beans | Goat Milk | Kale |
| Chicken | Almonds | Cheese | Banana |
| Turkey | Broccoli | Lentis | Eggs |
| Pineapple | Beets | Peanut Butter | Beef |
| Kale | Carrots | Tofu | Spinach |
| Berries | Cow Milk | Curry | Mangoes |
| Carrots | cheese | Walnuts | Flaxseeds |
| Pumpkin | Yogurt | Red Wine | Sweet Potatoes |
| Cod | Pepper | Lamb | Chicken |
| Soy Milk | Eggplant | Beets | Ginger Tea |
| Broccoli | Lamb | Yogurt | Feta Cheese |
| Apricot | Cod | Cauliflower | Almonds |
Here is a list of foods to avoid depending on your blood type.
| Type A | Type B | Type AB | Type O |
| Eggplant | Soy | Corn | Soybean Oil |
| Tomatoes | Corn | Chicken | Kidney Beans |
| Lima Beans | Chicken | Banana | Peanuts |
| Garbanzo Beans | Lentis | Fava Beans | Wheat |
Takeaway
Seeing results in bodybuilding is not just about resistance training to build muscle and strength. What you eat goes a long way in reaching your goals. While the key to eating right is essential macronutrients like protein, carbs, and healthy fats, concepts like the blood type diet provide an opportunity to further tailor your diet for results.
Follow Generation Iron on Instagram, Facebook, and Twitter for more nutrition info!
References
- Iraki, J., Fitschen, P., Espinar, S., & Helms, E. (2019). Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review. Sports (Basel, Switzerland), 7(7), 154. https://doi.org/10.3390/sports7070154
- Blais, C., Germain, M., Delage, G., & Grégoire, Y. (2016). The association between blood group and the risk of vascular disease in Quebec blood donors. Blood transfusion = Trasfusione del sangue, 14(5), 455–459. https://doi.org/10.2450/2016.0303-15
- Wang, J., García-Bailo, B., Nielsen, D. E., & El-Sohemy, A. (2014). ABO genotype, ‘blood-type’ diet and cardiometabolic risk factors. PloS one, 9(1), e84749. https://doi.org/10.1371/journal.pone.0084749
- Adamcová, A., Laursen, K. H., & Ballin, N. Z. (2021). Lectin Activity in Commonly Consumed Plant-Based Foods: Calling for Method Harmonization and Risk Assessment. Foods (Basel, Switzerland), 10(11), 2796. https://doi.org/10.3390/foods10112796
- Sharon, N., & Lis, H. (2004). History of lectins: from hemagglutinins to biological recognition molecules. Glycobiology, 14(11), 53R–62R. https://doi.org/10.1093/glycob/cwh122
