Top Bodybuilding Foods

Top Bodybuilding Foods

In bodybuilding and fitness it is important to choose foods well to achieve its goals. We have selected for you several foods that will help you to improve and reach your desired physique. Here is our bodybuilding food top.

Top Bodybuilding Foods

Oatmeal

The most consumed food in the world of bodybuilding. Why ? Because it contains an important source of carbohydrates with low glycemic index, which makes it a perfect ally to have energy long and avoid the peak of blood sugar which favors the storage of fat. It also brings you fibers that are ideal for the satiety effect (appetite suppressant) and intestinal transit.

100 g gives you: 69 g of carbohydrates, 13 g of protein, 6,5 g of lipids and 10 g of fibers.

Basmati rice

It is an excellent source of glycemic-indexed carbohydrates (60) which is lower than thai, sticky, white rice .. , which brings you diffuse energy and limits the storage of fat. It is also a very good alternative to cereal products that contain gluten (which can cause digestive problems)

100 g bring you: 78 g of carbohydrates, 7 g of protein, 0.6 g of lipids

Sweet potato

Sweet potato is also an excellent source of low glycemic index carbohydrates (50). It is therefore to be promoted in place of the white potato, which has a very high GI. Its sweet taste will seduce you into pieces or mashed. It is also rich in antioxidants, vitamins and minerals which also makes it a healthy ally.

100 g gives you: 20 g of carbohydrates, 1.5 g of protein, 0.2 g of lipids.

Chicken breast

Chicken breast is the unavoidable food in the world of bodybuilding and fitness. Like all animal protein sources it contains all the essential amino acids that are essential to build quality muscle. It is an excellent source of protein and contains very little carbohydrate but also fat, making it a lean meat. Its cost is generally low (between 5 to 9 $ of the Kg) which makes it very accessible but above all simple to consume. Prefer chicken fillets as that in slice that contains more sodium .. (Industrial processing).

100 g gives you: 1.6 g of carbohydrates, 21.3 g of protein, 1.5 g of lipids.

Lean beef (steak 5% Fat)

Do not be afraid of beef, just choose the right pieces so those said “lean” to avoid a surplus of animal fats (lipids). So beef lean beef/steak containing about 5% fat. It is a very good source of quality protein, iron that helps in muscle growth. Beef is an excellent source of creatine (amino acid) that participates in energy production so ideal for bodybuilding.

100 g bring you: 0 g of carbohydrates, 20 g of protein, 5 g of lipids.

Egg white

Egg white is the perfect protein, it contains all the essential amino acids but especially its bioavailability and 93.7/100. These figures mean that your body will be able to equate to 93.7% the proteins it contains to build muscle tissue. It also contains 13 vitamins and minerals that make it a healthy ally.

100 g gives you: 0.3 g of carbohydrates, 10.3 g of protein, 0.1 g of lipids.

Egg yolk

Forget all your prejudices about egg yolk is the fact that it increases blood cholesterol. It contains cholesterol, but dietary cholesterol, which has little effect on the blood, unless you consume it in large quantities. It is an excellent source of lipids which, let us not forget, are essential to muscle building.It also contains a good proportion of proteins of the same quality as egg white.

100 g bring you: 0.5 g of carbohydrates, 16 g of protein, 31 g of lipids.

Avocado

Avocado is an excellent source of good lipids that promote the development of muscle mass since they support the production of hormones that trigger this phenomenon. They are also rich in vitamins and minerals that make them a healthy ally.

1 avocado bring you: 8.5 g of carbohydrates, 2 g of protein, 14.7 g of lipids.

Pineapple

It is rich in bromelain, an enzyme that digests proteins, pineapple is also very effective in reducing tissue and muscle inflammations. It is therefore ideal for breakfast (in pure juice) to help digestion and assimilation of proteins. Ideal also after a weight training session because its glycemic index is high which allows to raise your blood sugar for a better assimilation and distribution of the nutrients, which improves the recovery and recharges the stock of muscular glycogen.

100g / ml brings you: 13g of carbohydrates, 0.4g of protein, 0.1g of lipids.

Quiona

Quiona is an excellent source of carbohydrates with low glycemic index which allows an energy intake over a long period without significantly increasing the blood sugar level. Although of vegetable origin it contains all the amino acids essential to the good development of the muscular mass. It is also rich in vitamins, minerals and fiber.

100 g bring you: 69 g of carbohydrates, 15 g of protein, 6 g of lipids

Beets

Excellent source of betaine, also known as trimethylglycine, protects the liver and joints. In addition, clinical research has shown that it also enhances muscle tone and strength. Beets also stimulate the production of nitrogen monoxide, energy factor and recovery aid. It is a very good allier slimming due to its low energy values.

100 g give you: 7.7 g of carbohydrates, 2.3 g of protein, 0.1 g of lipids

Olive oil

It is your ally for cooking and seasoning your dishes, rich in good monounsaturated lipids. It has a balanced intake of omega 3 and 6 that support the proper functioning of the body and the development of your muscle mass.

100 g gives you: 0 g of carbohydrates, 0 g of proteins, 100 g of lipids

Grapefruit

Grapefruit contains enough vitamin C to optimally support your metabolic system. Research has shown that vitamin C has the ability to burn fat, and half a grapefruit contains about 40 mg of vitamin C.

Studies have also noted that chemicals in grapefruit can reduce insulin levels, helping to regulate fat metabolism. When insulin is stable, the body transforms energy more efficiently.

100 g gives you: 10.6 g of carbohydrates, 0.6 g of proteins, 0.14 g of lipids

Mackerel

The mackerel comes from the same family as tuna (which is an excellent source of lean protein), but has a higher content of omega-3 fatty acids, which limits the chronic inflammation produced by intense training. It contains a variety of other nutrients, including large amounts of zinc, which is essential to maintain testosterone levels.

100 g gives you: 0 g of carbohydrates, 24 g of protein, 18 g of lipids

lentils

Lentils have 3 benefits that make it a real ally in your daily diet. They are rich in fiber and protein but are also an excellent source of low glycemic index carbohydrates (25 to 30).

Each has a flavor and its cooking time The coral lens is an excellent choice if you run out of time to cook because it only requires 10 minutes of cooking against 30 to 45 minutes minimum for others.

100 g gives you: 49 g of carbohydrates, 26 g of protein, 1 g of lipids

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