6 Muscle Building Essentials- Top Bodybuilding Foods

To Build Lean Muscles, Eat These Body Building Foods As Guide.

Bodybuilding Foods – What is eat will make or break your efforts in the gym or home! So, you should be eating the right bodybuilding food to ensure true muscle growth. For packing 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!

Egg Whites

Egg WhitesEgg Whites, because of their high nutritional value, are considered as one of the best food for bodybuilding. Containing a protein to fat ratio of 60:1, egg whites are one of the purest forms of proteins that can be easily incorporated in 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 (Boneless and Skinless)Chicken and turkey breasts are a stable source when it comes 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

Beans and LegumesMany 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 high amount of fiber as well as protein for proper insulin response. Kidney beans, in particular, is 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

FishFishes 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 fishes 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

Whey ProteinWhen 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 bodyweight 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 whey protein. It should be on your bodybuilding foods list. However, make sure that you buy excellent quality protein and experiment between 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

Lean Red MeatLoaded 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 aids in boosting natural testosterone production.

However, we recommend that you don’t consume red meats every day because over consumption of saturated fat can cause more damage than benefit. 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