Building up muscles while toning your body seems exciting, but it's not that easy. Bodybuilding goals need hard work, a healthy lifestyle, and a diet that helps you build muscles. If you're willing to maximize your gym results but unable to, we suggest you give a good hard look at your diet.
Bodybuilding is a challenging job; you are not going to accomplish your goals in a day or two. It will take time and effort. Weight lifting alone won't do the thing; you will need a protein-rich and nutritious diet plan to follow.
Muscles grow well when they get foods that are full of nutrients. You won't be able to reach your goals if you don't drink enough water, take energy supplements, and eat the right foods for bodybuilding. As a bodybuilder, you must eat a variety of foods to give your muscles the raw materials they need to grow.
Healthy foods for bodybuilding will not only help you build more muscle, but they will also help you stay healthy. By following a nutritious bodybuilding diet, you will have the energy to work hard during an intense workout session.
Along with effective workout sessions, you must add nutritious foods into your routine to ensure an efficient muscle buildup and energy boost but first, let us have a look at the type of food bodybuilders must be adding to their plate.
Foods That Have the Best Value for Bodybuilding
Bodybuilders know how challenging it is sometimes to increase muscle mass. But when you provide your body with the required nutrition, it responds well. Bodybuilding foods are different from other diet items because they tend to enhance muscle growth and impact energy levels.
The highly suitable and valuable foods for bodybuilding should be enriched with proteins, carbohydrates, and healthy fat sources. Such foods do their job remarkably when paired with a well-planned workout program and beneficial supplementation. Foods enriched with antioxidants and other essentials, like omega 3, amino acids etc, for bodybuilding, complement your meal plan.
15 Potent Bodybuilding Foods
Here is the list of the most compelling bodybuilding foods that you should not miss:
Eggs are an excellent source of high-quality protein, vitamins, and fats. They don't only fulfill your nutritional needs but also satisfy your cravings. Some bodybuilders simply prefer eating the egg white since it has no fat and only proteins, while the yellow portion contains saturated fats, which can be used in small quantities.
Consuming eggs makes you feel full, which means following a diet will be much easier. The best part is that you can consume them in different ways; cook, fry, scramble, boil, microwave, steam, or bake them, the options are wide open.
The egg can help fulfill your body's protein requirement for increased muscle mass when consumed correctly. They are an excellent source of protein, essential amino acids and choline for better energy production, using fats as the source. Eggs are a professional bodybuilder's best friend. If you're looking to add some serious size, make sure you include eggs in your diet!
The two crucial nutrients for muscle growth and repair are protein and omega 3 fatty acids, which you can consume through salmon. Salmon can be fulfilling bodybuilding food with high nutritional values to help you throw some more weights at the gym. It is also beneficial for reducing cholesterol levels and boosting energy.
Salmon is enriched with higher protein levels and many vitamins. If you are not into salmon, you can take DMoose Omega 3 fish oil pills to ingest omega 3 fatty acids. These supplements can help increase muscle growth, improve recovery from workouts, and reduce inflammation.
3. Chicken Breast
The body requires ample protein and other essential nutrients to promote muscle growth. Chicken breast can be a great choice because of the higher nutritional value with no carbs and a bit of fat.
The best part is that you can eat it anytime with a variety of recipes. Be it a snack, lunch, dinner, or salad; adding chicken breasts will enhance the taste incredibly. This protein-rich bodybuilding food helps increase muscle mass and weight loss while making you feel active, especially during workouts.
4. Greek Yogurt
The nutritious addition of greek yogurt to your bodybuilding diet helps you grow muscle effectively. Greek yogurt is packed with both slow and fast digesting proteins. The higher concentration of slow-digesting protein is because of the straining process a greek yogurt goes through. This process gives Greek yogurt its unique, thick, and creamy texture. The straining also eliminates watery whey, lactose, and ash, leaving behind a more concentrated source of protein.
Professional athletes need to take their diets very seriously in order to maintain their edge. A lack of proper nutrition will quickly show a drop-in performance. This is where greek yogurt can be a real game-changer for professional athletes. The mix of slow and fast proteins helps your muscles recover and grow quickly after an intense workout.
Is tuna a good source of protein for bodybuilding? Yes, of course. Adding tuna to your muscle-building diet can be an excellent choice because of its moderate nutrient content. It is low in carbohydrates yet rich in proteins and contains a high-fat level compared to other protein sources.
Vitamin A, B12, iron, and selenium can also be found in tuna, making it a perfect nutritional source not only for bulking up but also for maintaining good health.
Tuna is a delicious choice when it comes to protein-rich bodybuilding food with low fat. If you are tired of daily chicken meals, adding tuna can bring some twist to your bodybuilding meal plan. Also, the nutrients present in tuna will help your muscle recover faster so that it never stops working hard.
6. Lean Beef
What can be more impressive than a bodybuilding food that helps with lean muscle gain and instant recovery? If you are a professional bodybuilder, then you know that lean beef is one of the most important foods to include in your diet. Not only does it taste great, but it is also packed with protein and other nutrients that are essential for building muscle mass.
Lean beef promotes increased lean weight with a boost of energy. The recovery after a workout becomes quick with the consumption of lean beef. It means you will experience less fatigue.
What about throwing in some shrimps in your bodybuilding diet plan?
Leucine, a crucial amino acid for muscle growth and strength, is found in shrimps. These pure protein organisms are responsible for optimal muscle health and are pretty delicious as well. You can consume shrimp in whatever way you like to enhance the bodybuilding process.
The number of calories found in shrimps is very low, making it an excellent protein source. Every three ounces only has 1 g of carbs and 1.44 g of fat. Since it has little fat and carbs, it can be a healthy and useful part of your meal plan.
Also, shrimps are full of antioxidants and nutrients like selenium, vitamin D, and phosphorus that help with your body-building goals.
If you want a beneficial bodybuilding food option that is high in protein with many macronutrients, soybeans are for you. Unlike other beans, soybean is a complete protein containing all essential amino acids. Amino acids are crucial for our body but our body doesn’t make amino acids on its own. Therefore, we require foods like soybeans to get enough amino acids for protein synthesis.
Soybeans are a favourite food for many bodybuilders because they work well with weight training. Not only that, but they are full of healthy, unsaturated fats that the body needs. In addition, there are many other minerals and vitamins to enhance muscle building. Being a good source of vitamin K, phosphorus and iron, soybean helps increase muscle mass while improving energy levels to work hard at the gym.
9. Cottage Cheese
Cottage cheese is yet another great option for bodybuilders to look for the appropriate sources of protein and amino acids with low fat and calories. There are 28 grams of protein in every cup of cottage cheese. This low-fat beauty has an ample amount of leucine, which is vital for muscle building.
Cottage cheese has a wide range of calories, depending on whether you buy the regular or high-fat kind. But cottage cheese is a healthy snack for bodybuilders that helps build muscles and keeps them from breaking down. It is full of calcium and protein that breaks down slowly, resulting in slow absorption of amino acids.
10. Turkey Breast
Bodybuilders prefer consuming foods that are not overly processed. Turkey breast can be eaten in different ways without being processed too much. It has higher protein content as compared to chicken. This bodybuilding food has the potential to let you gain enough muscle mass.
With low carb and fat levels, turkey breast can be a good option when it comes to bodybuilding diet plans. The processing of carbs and fat in the body becomes better with the consumption of turkey breast because of vitamin B3.
Every 100g of turkey breast contains 29 g of protein which is quite beneficial. You may also notice an increase in the gym time when taking turkey in your meals.
Being a lean protein option, tilapia lets you grow more muscle with less fat content. One filet of tilapia has 111 calories which are moderate and consist of only proteins and fats, which means a healthier bodybuilding food choice for any phase.
You can add more calories if you are in the bulking phase, or just simple cooking gives you enough caloric content for the cutting phase. You can see a commendable enhancement of energy production because of the micronutrients present in tilapia.
Every 172gms of cooked beans has 15gms of protein. You can add any type of beans to your meal plan as they are enriched with plant-based protein sources. They are high in fibre, B vitamins, magnesium, iron, phosphorus, and protein to meet your bodybuilding needs.
Beans help repair your tissues efficiently. You can pair them with any veggies or fruits for muscle building to give them a flavorful boost.
13. Protein Powder
Protein is the critical nutrient in the bodybuilding journey. Without enough protein, it is nearly impossible to gain muscle and protein intake is not always easy to ensure. If your diet is not protein-rich, protein powders can do wonders to your body.
It is crucial to get suitable protein powders to fulfil your muscle gain needs as a bodybuilder. High-quality protein powder like whey protein by DMoose can significantly impact your training sessions. With adequate protein content in your diet, bodybuilding becomes easier.
Edamame (immature beans) is widely used in many dishes and particularly for bodybuilders. The reason is that edamame is high in protein with a moderate fibre level. These immature beans are also packed with manganese, vitamin K and folate.
These ingredients play a vital role in processing amino acids in the body and can cause significant muscle growth and strength gain, especially if you are above 30. The best part is that Edamame does not increase estrogen levels as soybeans do, making them the perfect choice for bodybuilders.
Quinoa has gathered enough attention among bodybuilders because of its higher protein content and health benefits. Quinoa is a plant-based protein that benefits a bodybuilder in multiple ways. It is considered complete protein impacting body protein synthesis. The muscle and nerve functioning become better with the consumption of quinoa.
Cooked quinoa is a high-carb snack for bodybuilding, providing you with a boost of energy level to perform well at the gym without getting tired after workout sessions.
The nutrients in quinoa include thiamin, magnesium, and vitamin B6, which promote muscle growth.
The Bottom Line
These 15 potent foods are going to help you like no other if you are into a serious bodybuilding routine. Consuming these wholesome foods will help you meet the nutritional requirements of your body.
We all know that a spectacular physique is what every weightlifter dreams of and with adequate nutrition and powerful training, you can achieve the desired results. So try incorporating these nutrient-enriched foods and experience fantastic muscle buildup in no time. You can also look for the best nuts for muscle building and other protein-rich foods of your choice.
- Armstrong, Lauren, et al. “New Study: You Don’t Need a High Protein Diet to Build Muscle.” The Beet., https://thebeet.com/new-study-you-dont-need-a-high-protein-diet-to-build-muscle/
- Bartholomae, Eric, et al. “Mung Bean Protein Supplement Improves Muscular Strength in Healthy, Underactive Vegetarian Adults.” Nutrients, vol. 11, no. 10, Oct. 2019, p. 2423. PubMed Central, https://doi.org/10.3390/nu11102423.
- Bridge, Aaron, et al. “Greek Yogurt and 12 Weeks of Exercise Training on Strength, Muscle Thickness and Body Composition in Lean, Untrained, University-Aged Males.” Frontiers in nutrition, vol. 6, 2019. Frontiers, https://www.frontiersin.org/article/10.3389/fnut.2019.00055.
- Daly, Robin M., et al. “The Effects of a Protein Enriched Diet with Lean Red Meat Combined with a Multi-Modal Exercise Program on Muscle and Cognitive Health and Function in Older Adults: Study Protocol for a Randomised Controlled Trial.” Trials, vol. 16, Aug. 2015, p. 339. PubMed Central, https://doi.org/10.1186/s13063-015-0884-x.
- Helms, Eric R., et al. “Evidence-Based Recommendations for Natural Bodybuilding Contest Preparation: Nutrition and Supplementation.” Journal of the International Society of Sports Nutrition, vol. 11, May 2014, p. 20. PubMed Central, https://doi.org/10.1186/1550-2783-11-20.
- McGlory, Chris, et al. “The Influence of Omega-3 Fatty Acids on Skeletal Muscle Protein Turnover in Health, Disuse, and Disease.” Frontiers in nutrition, vol. 6, Sept. 2019, p. 144. PubMed Central, https://doi.org/10.3389/fnut.2019.00144.
- Stokes, Tanner, et al. “Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training.” Nutrients, vol. 10, no. 2, Feb. 2018, p. 180. PubMed Central, https://doi.org/10.3390/nu10020180.
- van Vliet, Stephan, et al. “Consumption of Whole Eggs Promotes Greater Stimulation of Postexercise Muscle Protein Synthesis than Consumption of Isonitrogenous Amounts of Egg Whites in Young Men.” The American Journal of Clinical Nutrition, vol. 106, no. 6, Dec. 2017, pp. 1401–12. PubMed, https://doi.org/10.3945/ajcn.117.159855.
FITNESS FOR EVERYONE
Join our exclusive Facebook Community!
DMoose community is the place for all your fitness needs. We aim to give you the best tips in health, fitness, and wellness to live a healthy and balanced life.