Before discussing the point on protein- Talk about bodybuilding has been a trending topic over the years until now. Everybody wants to look lean and trim with a great physique, besides, being overweight or underweight has been linked to many deadly diseases like heart disease and stroke, anemia, certain cancers, gouts, diabetes, fertility issues, weakened immune system, etc.
So asides looking good in order to be admired by people, you want to be healthy too. Different ways have been used in past times to build body or even lose weight. Exercising and workout, supplementation, and eating healthy bodybuilding foods.
However, eating the right diet is helpful in bodybuilding. You can easily gain lean muscle mass with the right foods combined with the right workouts and supplements if you know what you are doing.
So if you are looking to gain pounds, incorporate healthy foods into your diet, because if you continue exercising and you do not eat right, you won’t get the best results.
Foods That Aids Bodybuilding
There are superfoods that are nutritional powerhouses that help treat and prevent different ailments, improve your eyesight and cognitive functions. But are you aware that there are foods that can help you build your body and even stay ripped?
The truth is you can even gain and retain muscle mass even with less training. The secret is the right nutrition. Most people train hard but pay less attention to the right nutrition and this is why the time and effort they have spent is wasted.
If you are looking to gain lean muscle mass and get quick results, incorporate these foods into your diet.
Chicken is a great source of high quality protein and protein is important for building muscle, maintaining muscle and repairing muscle. Protein is good for recovery after intense workout. This helps prevent muscle soreness.
There are so many ways you can consume chicken, alone-roasted, cooked or fried with healthy oil. You can find chicken meat cut into serving sizes at the store. These can be seasoned and quickly cooked.
When you need protein, I mean high quality protein, then go for egg too. Eggs are full of nine essential amino acids, choline, which is the right kind of fat you need and then, vitamin D. Yummy! The best part is, eggs are not harmful for your health.
What so many people do not know is cottage cheese is almost pure casein protein. Casein protein is a slow digesting kind of protein. This means it is ideal for muscle maintenance, which is useful for people who go long period without eating.
Cottage cheese also contains essential nutrients such as calcium, Vitamin B12, other nutrients are essential.
Like chicken, lean beef is a great source of high quality protein. Lean beef also contains muscle growth nutrients like B-vitamins, zinc, iron, and a high amino acids contains that works with insulin to promote muscle growth.
If you are trying to lose weight, know that a 3oz serving of lean beef almost approximately the same amount of protein 1.5 cups of beans can provide, but this comes with half the calories.
Whey protein is arguably the most popular supplement among bodybuilders and even athletes. This is because whey protein provides a fast and good source of protein at a very affordable price.
Bodybuilders take whey protein when they wake up, after their workout, and with their meals. Taking a scoop of whey protein in shakes right after your workout can be effective for fast muscle gains. However, whey protein should be combined with other high quality protein foods for quick results.
Oatmeal is an excellent source of carbohydrates due to its low glycemic index value and it is minimally processed. Foods that are low in glycemic index are great for weight loss. They also provide your body with a great source of carbs which is good for muscle preservation.
Low glycemic index diet are important for:
- Increased satiety
- Fat loss
- Lower subsequent intake of energy
- Better micro-nutrient and more fiber
Fruits and vegetables
Fruits and vegetables contain a great amount of antioxidants, which are vital for the healthy functioning of the immune system. They also give your body loads of other essential nutrients like Vitamins C, E and beta-carotene.
Fruits and vegetables also provide your body with fibers that aid proper digestion and intake of nutrients.
These foods digest better and provide more nutrients to the body than refined grains. This is good for overall health and promotes sustained energy levels. Brown rice particularly can help boost the level of your growth hormone, which is essential for encouraging the growth of lean muscle, fat loss and strength and energy gains.
Tuna and other kinds of fish
Fish are very high in protein and low in fat, and very rich omega-3 fatty acids, which are vital for weight loss, and assist in proper functioning of your body processes such as metabolism.
Consuming fats may put you off because you don’t want to be fat, but the fact is, good fats are important for muscle growth. Healthy fats play a vital role in testosterone and growth hormone production, which assists muscle growth and strength gains.
Foods that contain healthy fats include salmon, flax seeds, avocados, leafy vegetables. They also contain omega -3 and omega-6 fatty acids.
Yogurt contains a good amount of protein for muscle growth and probiotics that aid digestion. Yogurt is rich in vitamin D, and also very high in calcium
Apples are great post-workout food. They are high in carb, fiber, and electrolytes. To build muscle This fruit is a nice snack.
Spinach contains several vitamins and calcium. Calcium is essential for body building because it helps the muscle relax, preventing cramping during training and workout.
A lot of bodybuilders make the mistake of not eating the right foods for essential bodybuilding nutrients. This leads to little or no results at all. Combined with the right workouts, eating the right foods will help you achieve your body building goals faster.
Working out is just half the battle, the right food is just as important as your workout.