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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