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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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