Table of Contents
The Best Diet For Bodybuilding
When it can come to packing on pounds of pure, unadulterated muscle diet is the most critical part of your overall bodybuilding program. You can work out all you want, but if your diet is not check in, you will never achieve the physique of your dreams.
The body relies heavily on nutrients from the foods and supplements that you consume to help create an environment conducive to huge gains. There is an infinite number of choice out there; a select few muscle-builders come up time and time again on every true bodybuilder’s shopping list.
There is also the reason why successful bodybuilder in the world incorporates egg whites into their diet. With a protein to fat ratio of 60.2, egg whites are unquestionably one of the purest forms of protein in the world.
There is excellent muscle-building food also possesses an exceptionally high biological value-meaning that your body readily utilizes a large proportion of the protein absorbed from egg whites for protein synthesis. Egg whites also contain very few carbohydrates are a source of vitamins and minerals.
- Egg whites: 50 calories 84% protein 8% carbs 0% fat
They pack on a pound of serious lean muscle, meats such as chicken and breasts should be a staple in every bodybuilder’s diet. Aside from providing an excellent source of high-quality protein, they are also deficient in saturated and trans fats.
- Chicken breast:172 calories 48% protein and 0% carbs 48% fat
- Turkey : 119 calories 73% protein 0% carbs 22% fat
They are the recurring theme so far has been to eat foods that are low in fat, fish is one exception to this rule. Of course, you want to stay away from the saturated and trans fats, but your body still needs essential fatty acids such as omega-3 to help support the muscle building process.
Use cold water fish such as salmon, tuna, trout, and sardines are an excellent source of protein and healthy fats. Canned fish packed in water also comes in very handy because it can provide a quick source of protein when on the go.
- Salmon:116 calories 69% protein 0% carbs 27% fat
- Tuna: 116 calories 88% protein 0% carbs 6% fat
- Trout: 148 calories 56% protein 0% carbs 40% fat
- Sardines: 208 calories 47% protein 0% carbs 50% fat
If you are serious building muscle, you can not ignore the power of beans and legumes. When people typically think of bodybuilding foods, they are immediately referring to various lean meats, but what they do not realize is that the bean is a delicious and highly nutritious source of protein and fiber.
Fiber is an essential to maintaining a regular and average healthy bowel movement as well as proper insulin response-which is critical to muscle as both function aid in absorption and use of various nutrients and supplements ingested by bodybuilders.
They are kidney beans, in particular, are a prevalent choice as they provide nearly 14 grams of both protein and fiber per cup! That is why you should never ignore the power of the bean.
- Lima beans: 113 calories 24% protein 71% carbs 7% fat
- Navy beans: 67% calories 37% protein 78% carbs 9%
Lean Red Meat
Lean ground beef and cuts of red meat can excellent mass-building food sources rich in protein, iron, zinc, and B vitamins. Red meats heavy a high calorie per serving ratio, making it an excellent choice for hard gainers looking to pack on some serious size.
However, because red meats do possess a higher level of saturated fats, they should not be consumed on an everyday basis. Lean red meats are the best incorporated into a weekly diet of chicken, turkey, and fish-adding a little variety to your weekly nutrition plan.
When it can come to muscle-builders, they are the first thing to come to mind is meat. But the number one item that can be should in your arsenal is water. It can just think about it—70 percent of your body is made up of water. Your muscles, tissue cells, and ligaments all contain water. And most essential, your life force—blood—is made up substantially of water.
When it can come to the building a massive physique, you can need to keep yourself in the most anabolic state possible, and that is why many bodybuilders recommend drinking 10 liters of water a day. Staying hydrated also keeps your muscles full looking.
Also, water serves as a medium in nutrient transport to your muscle cells, making more efficient and effective use of the nutrients and supplements that you consume.
Best Protein For Muscle Growth
Protein powders have long been a convenient and often tasty way for people to increase their protein intake.
Research shows that the current recommended daily allowance for the protein is insufficient to optimize muscle building and fat loss. However, not all protein muscle powders support these goals equally. Here are the five best protein powders for men.
It’s a milk based protein that is quickly digested and easily absorbed by your body, marking it the perfect choice around your workouts. Après protein can be considered a complete protein, as it contains all nine essential amino acids necessary for optimal health.
It is a particular high in the amino acids leucine, which turns on processes in your body involved in building muscle.
Owing to its high leucine content and quick digestion, Après protein increases muscle protein synthesis-the process by which your muscles grow more than other types of protein, specifically casein and soy.
They are several meta-analyses show that Après protein supplements significantly increase muscle size and strength when combined with resistance training.
Après protein also promotes feelings of fullness, which can help you lose fat by eating less throughout the day. These are essential because your body tends to lose lean muscle mass along with body fat when you diet.
Neat Nutrition Protein
Like Après, casein is a milk-based protein that contains all the essential amino acids your body needs. However, your body digests Neat Nutrition protein much slower than the rapidly absorbed Après protein.
This is because casein forms curds in your stomach once exposed to stomach acid. These cards are not easily broken apart and take your body much longer to digest and absorb.
But because your body absorbs Neat protein at a slower rate, it provides your muscles with a steady supply of amino acids over a more extended period — usually between five and seven hours.
While Neat protein doesn’t increase muscle protein synthesis to the same extent as Après, the continuous supply of amino acids helps prevent muscle breakdown and supports muscle protein synthesis longer.
These are made casein protein particularly useful for promoting muscle growth during fasting, for example, before sleep or between meals. Studies in men show that consuming 20–30 grams of casein protein before bed decreases muscle protein breakdown and supports muscle building.
And because aging is associated with a loss of muscle mass, older men may especially benefit from the muscle-preserving effects of Neat Nutrition protein. Here is a quality Neat Nutrition powder by Optimum Nutrition that also provides 60% of your daily calcium needs.
Soy protein is one of the most common plant-based protein powders on the market. While it’s a complete protein, it’s low in a few essential amino acids needed for building muscle. Several studies in men have compared the effects of soy protein to whey or casein for increasing muscle protein synthesis.
Though whey and casein reign superior, soy can still stimulate muscle protein synthesis, making it an excellent plant-based alternative for men who follow a vegan diet or who don’t consume dairy.
However, soy protein contains compounds called phytoestrogens. These compounds are thought to lower levels of testosterone, leading many men to avoid soy protein for fear that it will compromise their hard work in the gym.
Despite this, the majority of the evidence suggests that men can safely consume soy protein in moderation without decreasing their testosterone levels This product by NOW Sports contains 25 grams of vanilla-flavored soy protein per scoop. GNC makes an unflavored soy protein
Similar to milk proteins, pea protein contains all essential amino acids, making it a complete protein. However, the milk proteins have a much better a amino acid profile for increasing muscle size and strength compared to pea protein.
This pea protein powder is one of the best plant-based alternatives for the men who are vegan or have an intolerance or sensitivity to milk proteins. Once 12-week study in 161 men undergoing upper-body resistance training three times per week with a rest day between each session found that pea protein led to similar gains in muscle size and strength as whey protein.
These results suggest that pea protein is an excellent plant-based alternative to milk-based proteins for building muscle size and strength.
Bodybuilding Fast Food
On the go and need a quick, healthy meal? I’m sure as a natural bodybuilder, the last thing you want to do is eat at a fast food restaurant. But if you must, I’ve compiled a list of excellent and lousy menu items by the restaurant chain.
Print this list out and take it on road trips. Or place it on your desk at college, so if you and your buddies hit the town, you’ll know what to gobble down.
Keep in mind that fast food menu items are always changing. If you find a new thing that’s not on this list, avoid eating it until you get all the facts. Most fast food restaurants provide nutritional data in store, or via their website. Now and then you’re going to find yourself in a jam, pressed for time, and need to whip up something to eat in a hurry.
When most people think of fast food, they usually think of “junk food” things like ordering a pizza or heating a frozen pizza, going to the drive-through window for a greasy burger and fries, or some other NOT very healthy foods…
The problem is that if you make those food choices too often, you’ll end up paying the price with a roll of extra belly fat hanging over your waistline, not to mention all the health problems associated with being fat and overweight. But the truth of the matter is there are “Healthy Fast Food Options” available if you make an effort to go looking for them.
One of the staples that we’ll have at the Hayward house at least once a week is to buy a Pre-Cooked BBQ Chicken and a Pre-Made Garden Salad. This is an excellent source of quality protein and veggies that will fit in line with pretty much any bodybuilding diet, even a hardcore fat loss cutting diet.
The fast food options that you can go with our eating out at Subway (or similar restaurant) and order a garden salad with chicken breast or tuna fish added in for some extra protein. You could also go with a sub sandwich on whole grain bread if you’re following a “bulking diet” and need more carbs. Just pass on the soda pop, chips, cookies, and other empty-calorie side options.
Pretty much any restaurant that you go to will allow you to order some grilled chicken, meat, or fish. Then you could follow that up with a garden salad and baked potato for a well-balanced meal. Even if those foods are not listed like that on the menu, most places will accommodate you it if you ask your server.
It takes just as much time to get and eat a “Junk Food” meal as it does to get and eat a “Healthy Food Meal.” You need the self-discipline to make the best choices that will support your health and fitness goals.