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Bodybuilding Protein Diet – What Works Best To Gain Muscle

What you eat matters a lot when it comes to bodybuilding and that’s the reason why you should know all about a bodybuilding protein diet.

Your protein-rich diet is important to gaining muscle and building your physique. No matter how hard or long you workout, unless you’re eating the right kind of bodybuilding protein diet your muscle gain won’t be all that it should.

Protein intake can be in the form of food or supplements. While you have several choices to pick from, there are a few standard staples in any bodybuilding protein diet.

1. Egg Whites

Egg whites have a 60:1 protein to fat ratio making it one of the most protein-rich foods of all. What’s even better is that the protein in egg whites has a high biological value which means that it is more easily absorbed from your bodybuilding protein diet and used to build muscle mass in your body. Egg white is poor in carbohydrates and contains vitamins and minerals.

2. Turkey or Chicken

Lean white meat in the form of chicken breast or turkey is another essential in a bodybuilder’s diet. Not only are they excellent sources of dietary protein, lean meat has low concentrations of saturated and trans fat (which is unhealthy).

Bodybuilding Protein Diet - chicken breast

3. Fish

Fish is an interesting exception to the typical bodybuilding protein diet because it is rich in fat. However, the kind of fat found in fish is the healthy omega-3 fatty acids which aid in muscle building. Cold water fish like tuna, trout and salmon are the best for protein. Canned fish is an acceptable alternative.

4. Legumes

Legumes such as beans are powerful in building muscle because of a high protein content. Beans are delicious, nutritious and contain a lot of fiber which is good for your overall health. The fiber content helps regulate bowel habits and moderates the body’s insulin response that contributes to muscle growth. A cup of kidney beans provides upto 15 grams to your bodybuilding protein diet.

Bodybuilding Protein Diet -  legumes

5. Red Meat (Lean)

Another fantastic component of an ideal bodybuilding protein diet is lean ground beef or lean cuts of red meat. It’s rich in zinc, iron and Vitamin B as well as protein. Even if you’re an ectomorph (‘hard gainer’), you’ll benefit from the high calorie content of lean red meat. But don’t overdo it. Eating red meat daily can be detrimental due to its high level of saturated fat. Once a week is fine, providing much-needed variety to your bodybuilding protein diet.

6. Low Glycemic Carbohydrates

In addition to protein, the bodybuilding process requires a fair amount of carbohydrates as well. The key is to include slow-acting carbs like oatmeal and sweet potatoes to your bodybuilding protein diet. Exercise uses up glycogen stored in your muscles for energy. Replenishing these stores is vital to gain muscle mass. So eat a portion of slow-digested carbs consistently to get the best results.

7. Water

It isn’t often understood just how important water is in every bodybuilding protein diet. After all, seventy percent of your body is made of water, and that includes your muscles, bones, ligaments, and other tissues. To maintain good health and energy, hydration is important. A bodybuilding protein diet often requires drinking up to 10 liters of water every day.

Bodybuilding Protein Diet - water

8. Whey Protein

One more element in a bodybuilding protein diet plan is protein supplements like whey. When you find it hard to maintain an intake of 2.5 to 3 grams of protein per kilogram body weight, whey protein supplements can help make up the deficit and keep your muscle gain steady. In fact, many serious bodybuilders consider whey protein an essential ingredient to their bodybuilding diet.

In conclusion, if you intend to gain weight by putting on solid muscle, you can’t achieve this by eating empty calories or carbohydrate rich food. You need protein, and a lot of it. This means you must carefully choose the kind of food and supplements you’ll eat.

By including the things above in your bodybuilding protein diet, you’ll be on the right path to achieve your dream body.

17 More Protein-Rich Foods For Your Bodybuilding Protein Diet

 

Bodybuilding Protein Diet -  protein rich foods

  • Greek yoghurt
  • Cottage cheese
  • 2% fat milk
  • Boneless pork chops
  • Halibut
  • Octopus
  • Anchovies
  • Corned Beef
  • Dried Lentils
  • Pepperoni
  • Peanut Butter
  • Beef Jerky
  • Mixed Nuts
  • Tofu
  • Green Peas
  • Wheat Germ
  • Quinoa

Enjoy planning your ideal bodybuilding protein diet and working out to gain muscle quickly and easily!

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Bodybuilding Diets : 6 Essential Muscle Building Super Foods

Bodybuilding Diets

You can not hope to build massive muscles by eating the wrong kind of foods. You may be spending hours in the gym weight training but the results won’t be good if you don’t pay attention to your bodybuilding diet.

Here we will list the essential super foods which help in muscle building:

1. Eggs

Eggs are nature’s best source of proteins. Especially egg whites. One egg white has just 50 Kilo Calories and is packed with minerals and vitamins. There are few carbohydrates in an egg. This is the purest form of protein packed with essential amino acids that are important building blocks for your muscles. The egg protein is present in a form that is readily absorbed by the body. Every bodybuilding diet should include large quantities of egg whites.

2. Chicken or Turkey

This is another important source of protein for people interested in packing in the muscles. Chicken and turkey are rich sources of lean meat and like egg are high quality protein which is well-absorbed by human body. It is low in saturated and trans fats.

Chicken and turkey breasts provide around 170 to 120 Kilo Calorie per serving. Including it as part of your bodybuilding diet will add variety to your meal plan and increase the number of options on your menu. Chicken and turkey can be eaten in a variety of ways making it easy to stick to your diet as you won’t get bored of eating the same old food everyday.

3. Fish

Fatty acids and proteins. are important in muscle building which a diet rich in fish provides in abundance. Fresh water fish and cold water fish like salmon, trout and tuna are rich in essential fatty acids like omega-3. These are also rich in proteins. Different types of fish provides different amounts of calories. Sardines provide 200 Kilo Calories per serving and salmon and tuna provide about 120 Kilo Calories per serving.

4. Beans and legumes

Vegans who wish to go in for bodybuilding have to depend on beans and legumes for their protein needs. Though these are low-quality proteins. they are excellent in terms of nutrition and delicious in various dishes. They are rich in fibre and low in calories. Even the non-vegans can include beans and legumes to avoid constipation and easy bowel movements.

5. Carbohydrates

A bodybuilding diet can not rely on just proteins. It also needs good carbohydrates. Whole grains, oatmeal and sweet potatoes are good sources of low glycemic index carbs. These carbs help fuel the muscles. Eat them before your workout to get a good boost of energy.

When you workout the body taps into glycogen present in the muscles. If you do not provide enough fuel in the form of slow-burning carbs the body breaks down the muscles for its needs. This will actually lead to muscle degeneration which is not what you want.

6. Water

is most neglected element in a body building diet. 70 percent of your body is made up of water. People think that water is needed only for the efficient functioning of the kidneys and other organs. But, water is also needed to build tissues and muscles. When you are on mission to build muscles it is absolutely essential to consume adequate quantities of water.

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