Are you a bodybuilder, fitness competitor, power-lifter, athlete, or MMA fighter?
All of these activities, recreational or competitive, have different physical demands and different nutritional requirements, which is why there is no such thing as a one size fits all nutrition plan.
For bodybuilders it is all about building lean muscle mass and maintaining or reducing body-fat depending on the training season.
Every successful bodybuilder would agree that whole foods form the foundation for a solid nutrition plan. As bodybuilders, we eat foods for what it does, the results it produces, and then how it tastes.
Once in a while we may go for taste first, but during competition season we don’t have that luxury.
In this post, let’s review the top ten bodybuilding foods that are protein-packed and carbohydrate-rich. These foods help pack on the muscle while staying lean in the process.
1) Almonds – Almonds are a great filling snack food for bodybuilders containing many vital nutrients, including protein and healthy unsaturated fats. About 1 oz of almonds contains 6 grams of protein, 6 grams of carbohydrates, 14 grams of fat and 163 calories.
2) Asparagus – While it’s not my favorite vegetable for taste, you can’t ignore the natural diuretic properties of asparagus. Asparagus helps your body maintain a balance of electrolytes, namely sodium and potassium. Bodybuilders turn to asparagus during a pre contest diet to help them get extra tight for the stage.
3) Egg Whites – A single egg white contains about six grams of high quality protein which is optimal for muscle recovery. For a bodybuilder it’s not uncommon to eat 8-10 egg whites during a single meal. Six egg whites and two yolks will provide your body with 26.5 grams of protein, o carbs, and 5.23 grams of fat and only 153 calories. Personally, I prefer to nuke my eggs in the microwave because it’s fast and convenient.
4) Chicken -A single 6 ounce chicken breast has close to 35 grams of protein and only 4 grams of fat. It’s a great food not only for its nutritional value but because it can be prepared in so many different ways. Personally, I like to cook my chicken with crushed red peppers and dip it in barbecue sauce for a better taste.
5) Cottage Cheese – Definitely not my favorite for taste but it is a great source of casein protein. As a bodybuilder you need slowly released protein (casein) throughout the day especially when you might be without food for a long period of time.
6) Fish – Fish is the staple of most bodybuilding diets, especially during pre contest prep. Fish is a high protein type and contains no carbs, low fat and low calories. Some favorites are mahi-mahi, tuna, orange roughy, and tilapia.
7) Lean Beef – Nothing tastes better to me than a nice juicy steak. Steak is an awesome source of protein and you got to love the pure creatine you get from it too!
8) Oatmeal – Oatmeal is a favorite because of its slow burning sustainable source of carbs. Personally, I like to cut up some bananas and mix it in my oatmeal so it tastes better.
9) Sweet Potato - Slow-burning carbs such as sweet potatoes are an excellent source to fuel and sustain your muscles. Personally, I like to add cinnamon to mine.
10) Turkey – Turkey is another must have food for bodybuilding because of its high quality protein and low fat amount.
If you are serious about your training you should consider a customized nutrition plan that is based on you; your age, weight, height, metabolism, body type, training regimen, lifestyle and goals.
Whether you are a recreational or competitive bodybuilder, fitness model, athlete or MMA fighter, your body demands different nutritional requirements. Isn’t it time to take your body and performance to the next level?
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