10 Muscle-building Foods for Bodybuilders

To increase muscle volume, the most basic dietary principle is to consume enough protein and complex carbohydrates. If you check the standard recipes for bodybuilders, you will find that they mainly rely on eating chicken, beef, fish, egg protein and protein powder to obtain protein.

The sources of carbohydrates, oats, potatoes, rice and noodles are among the top few on the list, and these foods form the entire content of most bodybuilders’ diets. However, this is a pity. Because there are many daily foods that never have the chance to appear on the athlete’s table, in fact, they are fully qualified to have a place. Many foods have the same advantages in promoting muscle growth and recovery, and each has its own nutritional characteristics. You should know that the more variety of foods you eat, the better the nutritional effect will be. Below are some ideal alternatives to traditional bodybuilders’ foods.

1. Ostrich meat - a white meat that surprises you. Everyone is familiar with chicken, which is high in protein and low in fat, is often used to replace red meat in the diet. Now you can try ostrich meat, which has similar ingredients to chicken and has a low fat content. But it contains more creatine, iron, and B vitamins than chicken. Because ostrich meat has less fat content, it cooks shorter. Experts recommend not to cook ostrich meat beyond the medium maturity level. There is no need to worry too much about eating safety, because ostrich meat The special pH value is not as easily contaminated by coliforms and salmonella like beef and chicken.

2. Beef liver - is one of the most nutritious foods. The creatine it contains can promote muscle growth, carnitine promotes testosterone secretion and fat metabolism, B vitamins participate in energy metabolism, and iron enhances the production of myoglobin (this is the energy substance in muscles, which can promote recovery and nutritional delivery). For these reasons, beef liver should be a bodybuilding exercise One of the best foods for employees is recommended to eat them twice a week, each time 200-220 grams (raw weight). It contains 230-308 kcal calories, 36-48 grams of protein, 6-8 grams of fat, 7-9 grams of carbohydrates. Although beef of the same weight contains the same amount of protein, it contains more fat and calories, and has no carbohydrates.

3. Papaya - is a good bodybuilding fruit, which can provide a lot of potassium and glycogen for muscle It is very helpful to produce, and it can also improve the muscle contraction ability. In addition, papaya enzyme promotes protein digestion, thereby improving protein absorption, retention and muscle growth. Papaya should have a place in a high-protein diet and its vitamin C content is also very high. It is recommended to eat a small cup of papaya meat every time you eat protein to achieve better results.

4. White bread - The statement about white bread is very contradictory. On the one hand, it is to eliminate it. The absorption of the body quickly increases the possibility of storing fat. But on the other hand, for bodybuilders who pursue muscle volume, it is beneficial to quickly consume absorption. Intake of fast carbohydrates before and after training can prevent the muscle from being broken down, especially when it is consumed at the same time as protein, eating a few slices of white bread and fat-free cheese can create an internal environment conducive to muscle growth. It is recommended to eat two slices of bread and cheese 30 minutes before training, and after training Eat 3 to 4 slices of bread with jam, plus whey protein shake.

5. Olives - The polyunsaturated fat contained in olives can indirectly increase the level of ketone in the body, and can also promote fat consumption without exceeding the recommended daily amount. In other words, eating a few olives a day is conducive to developing a low-body fat body, but it must be combined with the strict implementation of the diet plan to achieve it.

6. Honey - ideal carbohydrates. Many bodybuilders still believe that all the rapid absorption of carbohydrates will make them fat. However, honey has been proven to be a very effective carbohydrate for the recovery of muscle glycogen. Although it consumes very quickly, it does not significantly stimulate the secretion and improvement of insulin. This means that honey is an ideal source of carbohydrates after bodybuilding training, which will control the level of body fat. It is recommended to take 2 tablespoons of honey each before and after training, which you can add in a milkshake or apply on bread. It is said that honey also has a good antioxidant function.

7. Corn starch - can delay the decomposition of other carbohydrates in the stomach. This is important for people who need to lose fat and fight hunger. The way to include corn starch in the diet is to put chicken breasts. The meat is coated with corn starch and then cooked in a non-stick pan. The starch coat can prevent the loss of juice in the meat and make it more tender. If you eat this chicken with potatoes or rice, it can further slow down the digestion process.

8. Molasses - a nutritious food that can improve taste. Every bodybuilding practitioner who wants to grow muscles should eat cereal porridge. Whether it is milked cereal, rice paste or granules, it is a good source of carbohydrates. But some people don’t like the taste and taste of this type of food, so you can try adding 1 to 2 tablespoons of honey and artificial sweetener. Honey is rich in minerals and can also improve the taste of those bodybuilding foods.

9. Onions - Raw onions contain a chemical that is conducive to fat consumption. It also has antioxidant effects. , able to fight against harmful free radicals produced by high-intensity training. Too much free radicals can cause muscle inflammation, weaken the immune system, lose carnitine in the muscles, and hinder the recovery of physical strength.

Ons are also rich in sulfides, which have many benefits for human health. The acrylic disulfides can promote the insulin circulation and are very suitable for post-training consumption. Onions are consumed together with other nutrients that promote muscle growth (such as whey protein, carbohydrates, creatine) and increase the amount of nutrients to the muscle. Raw onions can be eaten in hamburgers or sandwiches, or they can be eaten in tomato sauce.

10. Asparagus - also a wonderful product for fat loss. Bodybuilders who are losing fat usually eat many vegetables with low calories, while asparagus is a less popular Cooked vegetables generally do not appear on the table. In fact, asparagus is particularly beneficial for fat loss.

First, asparagus has a diuretic effect, which is conducive to the body to eliminate a large amount of excess water. Secondly, asparagus contains special glutathione, which can promote the body to produce a hormone-like prostaglandin, which will affect the body's growth. Glutathione also has a function of protecting the liver. It is recommended to eat it several times a week.

11~12. Huluba and turmeric - these are two seasonings that make up caffeine powder. Huluba and turmeric can stabilize blood sugar levels, so it is beneficial to bodybuilders. If you are troubled by hypoglycemia, you can also try to eat more of these two seasonings. Turmeric also has a calorie regulation effect and can improve the body's metabolic rate, while Huluba can increase the testosterone level in the body.