Whether you are gaining mass or lean, some foods remain the basis for all bodybuilding practitioners. We have selected the staple foods for a strength training diet. The 3 macronutrients are represented there proteins, carbohydrates, lipids, none of the 3 is to be neglected, everything is a question of personalization of the quantities according to your objectives.
The Top 10 Foods for Building Muscle
Nuts
Nuts are rich in monounsaturated fatty acids, commonly called "good fats", they are essential foods for several reasons.
They are a huge source of energy (of calories), mainly good fats used to provide energy for your body. They also contain vegetable proteins.
Oil fruits positively influence the body by lowering bad cholesterol (LDL cholesterol), increasing good cholesterol, and positively affecting glucose and insulin levels. They help reduce the risk of diabetes.
They are packed with nutrients, vitamins and minerals, antioxidants, and fiber.
Several examples of nuts:
Almonds, walnuts, hazelnuts, cashews, brazil nuts, pecans, pistachios, peanuts
The Salmon
Salmon and other fatty fish are essential because they provide polyunsaturated fats, including omega 3 EPA / DHA in large quantities. Omega 3s have well-known anti-inflammatory properties but also protect the cardiovascular system.
Like most fish, salmon is also high in protein (21g per 100g).
We recommend consuming it twice a week.
Avocado
Fill up on good fatty acids and vitamins with avocado. This superfood is a fruit, yes yes, certainly consumed as a vegetable.
The composition of avocado is very interesting for athletes. It contains minerals: potassium, magnesium, phosphorus, calcium, sodium, zinc, iron, and copper and vitamins C, B1, B2, B3, B5, B6, B9, B12, A, E, and K - plus retinol.
Vitamin E is a powerful antioxidant, it helps fight free radicals and protects cells.
Avocado helps improve cardiovascular health as well as general well-being.
A single avocado contains 975 mg of potassium, twice as much as a banana.
An avocado can give you 18 amino acids, which are not to be neglected. Plus, avocados are easy to digest, contain no cholesterol, are low in saturated fat, and are a good source of fiber.
Eggs
Eggs should be a staple in your bodybuilding diet. It is the best source of protein with a high biological value (100) and a perfect essential amino acid profile. The proteins contained in the egg help maintain and repair healthy tissues (muscles, skin, bones).
The egg also contains fats present in the yolk, which is rich in omega 3 (depending on the quality of the egg). The fats in eggs regulate cholesterol, lowering bad cholesterol and increasing the good.
The egg (mainly the yolk) is an excellent source of choline, a compound that plays an important role in the development and function of the brain, primarily the memory center.
The consumption of egg whites can be important, on the other hand, we recommend limiting the consumption of yolks to a maximum of 3/4 yolks per day and to consume mainly in the morning.
Beef
To build a powerful and massive physique, it is difficult to miss out on animal proteins. Red meat (be careful with the lean parts) contains a large amount of protein and provides all of the essential amino acids necessary for muscle building.
Red meat is also a source of heme iron. Iron is involved in the transport of oxygen and the formation of hemoglobin.
Sweet Potato
In bodybuilding, carbohydrates are also important, they represent the variable between a cut and a mass gain. The potato is an ideal source of carbohydrate because it has a low glycemic index, which means that it does not cause blood sugar levels to rise and therefore little or no release of insulin (a storage hormone).
Oats
Oats are a source of carbohydrates with a moderate glycemic index, allowing a slow and diffuse release of energy, a lower rise in blood sugar, and therefore a weak release of insulin.
The amount of protein is not negligible 8g of protein per 100g, although oats do not contain all the essential amino acids like all grains. It is interesting to combine it with legumes or meat.
The fibers in oats (beta-glucans) aid digestion and, through their work on the digestive system, regulate cholesterol and improve transit.
Oats also contain vitamins and minerals.
Beware of people with gluten intolerance.
Chicken and Turkey
Chicken or turkey is white meats, known to be lean meats. They provide an important source of protein (with a complete amino acid profile) and very little fat. This is the perfect meat to incorporate into your bodybuilding diet regardless of the time of year.
Rice
Rice is the favorite source of carbohydrates for bodybuilders, it is considered the most digestible source. Rice allows a slow release of energy with a moderate glycemic index of 55. Favor basmati or Thai rice and cooking keeping slightly crunchy rice. Like other starchy foods, a long cooking time increases the glycemic index and therefore the release of insulin.
The Lemon
Lemon is an alkaline citrus fruit, it helps regulate body pH, which tends to acidify with our current diet, animal proteins, dairy products, and processed foods. An acidic body is a body with inflammations.
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