Bodybuilding Foods – What is eat will make or break your efforts in the gym or at home! So, you should be eating the right bodybuilding food to ensure true muscle growth. To pack pounds of muscle, you need a healthier body-building food and diet.
Also Read: 10 Quick Bodybuilding Tips You Should Know About
So, we are combining the best bodybuilding foods for you!
Contents
Egg Whites
Egg Whites, because of their high nutritional value, are considered one of the best bodybuilding foods. Containing a protein-to-fat ratio of 60:1, egg whites are one of the purest forms of proteins that can be easily incorporated into our body for protein synthesis.
Nutritional Value
Amount per large egg (33g)
Calories 17
|
Nutrients |
Amount |
% Daily Value* |
|
Total Fat |
0.1 g |
0% |
|
Cholesterol |
0 mg |
0% |
|
Total Carbohydrate |
0.2 g |
0% |
|
Dietary Fiber |
0 g |
0% |
|
Sugar |
0.2 g |
|
|
Protein |
3.6 g |
7% |
Chicken (Boneless and Skinless)
Chicken and turkey breasts are a stable source when it comes to bodybuilding food. They are known for delivering the most amount of protein than any of the other poultry cuts. Moreover, they are low in saturated fats.
Nutritional Value
Amount per 100 grams
Calories 165
|
Nutrients |
Amount |
% Daily Value* |
|
Total Fat |
3.6 g |
5% |
|
Saturated Fat |
1 g |
5% |
|
Polyunsaturated fat |
0.8 g |
|
|
Monounsaturated fat |
1.2 g |
|
|
Cholesterol |
85 mg |
28% |
|
Total Carbohydrate |
0 g |
0% |
|
Protein |
31 g |
62% |
Beans and Legumes
Many people don’t give enough importance to beans and vegetarian sources of protein. But they should. You shouldn’t ignore the essentialities of beans and legumes.
This is one of the best bodybuilding foods with a high amount of fibre as well as protein for proper insulin response. Kidney beans, in particular, are an excellent choice.
Nutritional Value
Amount per 100 grams
Calories 333
|
Nutrients |
Amount |
% Daily Value* |
|
Total Fat |
0.8 g |
1% |
|
Saturated Fat |
0.1 g |
0% |
|
Polyunsaturated fat |
0.5 g |
|
|
Monounsaturated fat |
0.1 g |
|
|
Cholesterol |
0 mg |
0% |
|
Total Carbohydrate |
60 g |
20% |
|
Dietary Fiber |
25 g |
100% |
|
Sugar |
2.2 g |
|
|
Protein |
24 g |
48% |
Fish
Fishes are meaty swimmers that aid in packing pounds of lean muscle while being the source of essential fatty acids such as Omega-3, Vitamin B, and selenium. Cold water fish such as salmon, tuna, sardines and trout successfully qualify in the category of healthy foods for bodybuilding.
Nutritional Value
Cooked Bluefin Tuna
Amount per 100 grams
Calories 184
|
Nutrients |
Amount |
% Daily Value* |
|
Total Fat |
6 g |
9% |
|
Saturated Fat |
1.6 g |
8% |
|
Polyunsaturated fat |
1.8 g |
|
|
Monounsaturated fat |
2.1 g |
|
|
Cholesterol |
49 mg |
16% |
|
Total Carbohydrate |
0 g |
0% |
|
Protein |
30 g |
60% |
Whey Protein
When it comes to building lean muscles, the standard rule is to consume 1.0 to 1.5 grams of protein per pound of body weight each day i.e. if your body weight is 150 pounds, you require 150 to 225 grams of protein per day.
Also Read: Smoothies to Lose Weight.
Now, that’s much protein, and some people might not be able to get it through regular foods. In such cases, you can supplement it with whey protein. It should be on your bodybuilding foods list. However, make sure that you buy excellent quality protein and experiment with different varieties to find the right option for you.
Nutritional Value
Amount per Serving Size 1 Rounded Scoop (31g)
|
Nutrients |
Amount |
% Daily Value* |
|
Calories |
120 |
|
|
Calories from Fat |
15 |
|
|
Total Fat |
1.5 g |
2% |
|
Saturated Fat |
1 g |
5% |
|
Trans fat |
0 g |
|
|
Cholesterol |
55 mg |
18% |
|
Total Carbohydrate |
3 g |
1% |
|
Sugar |
2 g |
|
|
Protein |
24 g |
48% |
Lean Red Meat
Loaded with protein, iron, zinc and Vitamin B, lean cuts of red meats serve as excellent foods for bodybuilding. Also, since such meats have a high calorific value, they make an excellent choice for those who are looking for hard gains. They consist of saturated fats, which aid in boosting natural testosterone production.
However, we recommend that you don’t consume red meat every day because overconsumption of saturated fat can cause more damage than benefits. Lean red meats work best when incorporated into your weekly diet along with chicken, turkey, fish and eggs.
Nutritional Value
Ground Beef Raw
Amount per 100 grams
Calories 176
|
Nutrients |
Amount |
% Daily Value* |
|
Total Fat |
10 g |
15% |
|
Saturated Fat |
4 g |
20% |
|
Trans fat |
1 g |
|
|
Cholesterol |
65 mg |
22% |
|
Total Carbohydrate |
0 g |
0% |
|
Protein |
20 g |
So, ensure that you have this bodybuilding foods list when you go to the supermarket next time.
Also Read: The Best Weight Loss Diet Ever