In bodybuilding and fitness it is important to choose the right foods to achieve your goals. We have selected for you several foods that will help you improve and achieve your desired physique. Here are our top bodybuilding foods.
Oatmeal
The most consumed food in the bodybuilding world. Why ? because it contains an important source of low glycemic index carbohydrates, which makes it a perfect ally to have energy for a long time and avoid the blood sugar spike which promotes fat storage. It also provides you with fibers which are ideal for the effect of satiety (appetite suppressant) and intestinal transit.
100g provide you with: 69g of carbohydrates, 13g of protein, 6.5g of fat and 10g of fiber.
Basmati rice
It is an excellent source of carbohydrates glycemic index (60) which is lower than Thai rice, glutinous white .. ,, which brings you a diffuse energy and limits fat storage. It is also a very good alternative to cereal products which contain gluten (which can be the cause of digestive disorders)
100 g provide you with: 78 g of carbohydrates, 7 g of proteins, 0.6 g of lipids
Yam
Sweet potatoes are also a great source of low glycemic index carbohydrates (50). It is therefore to be favored instead of the white potato which has a very high GI. Its sweet taste will seduce you in pieces or mashed. It is also rich in antioxidants, vitamins and minerals which also makes it a health ally.
100 g provide you with: 20 g of carbohydrates, 1.5 g of proteins, 0.2 g of lipids.
Chicken breast
Chicken breast is the essential food in the world of bodybuilding and fitness. Like all sources of animal protein, it contains all the essential amino acids that are essential for building quality muscle. It is an excellent source of protein and contains very little carbohydrate but also fat, which makes it a lean meat. Its cost is generally low (between 5 to 9 € per kg) which makes it very accessible but above all simple to consume. Use chicken fillets rather than sliced ones which contain more sodium. (Industrial processing).
100 g provide you with: 1.6 g of carbohydrates, 21.3 g of proteins, 1.5 g of lipids.
Lean beef (steak 5% Fat)
No longer be afraid of beef, you just need to choose the right pieces, therefore the so-called "lean" pieces to avoid excess animal fats (lipids). So choose lean beef / steak containing around 5% fat. It is a very good source of quality protein, iron which helps in muscle growth. Beef is an excellent source of creatine (amino acids) which participates in the production of energy and is therefore ideal for bodybuilding.
100 g provide you with: 0 g of carbohydrates, 20 g of proteins, 5 g of lipids.
Egg white
Egg white is the perfect protein, it contains all the essential amino acids but above all its bioavailability and 93.7 / 100. These figures mean that your body will be able to assimilate 93.7% of the proteins it contains to build muscle tissue. It also contains 13 vitamins and minerals which make it a healthy ally.
100 g provide you with: 0.3 g of carbohydrates, 10.3 g of proteins, 0.1 g of lipids.
Egg yolk
Forget all your misconceptions about egg yolk is the fact that it increases blood cholesterol levels. It does indeed contain cholesterol but dietary cholesterol which has little influence on the blood, unless you consume it in large quantities. It is an excellent source of lipids which, let's not forget, are essential for building muscle. It also contains a good proportion of protein of the same quality as egg white.
100 g provide you with: 0.5 g of carbohydrates, 16 g of proteins, 31 g of lipids.
Lawyer
Avocado is an excellent source of good lipids that promote the development of muscle mass since they support the production of hormones that trigger this phenomenon. They are also rich in vitamins and minerals which make them a healthy ally.
1 avocado brings you: 8.5 g of carbohydrates, 2 g of proteins, 14.7 g of lipids.
Pineapple
It is rich in bromelain, an enzyme that digests proteins, pineapple is also very effective in reducing inflammation of tissues and muscles. It is therefore ideal for breakfast (in pure juice) to help digestion and assimilation of proteins. Also ideal after a weight training session since its glycemic index is high which allows your blood sugar to rise for better assimilation and distribution of nutrients, which therefore improves recovery and recharges the stock of muscle glycogen.
100 g / ml brings you: 13g of carbohydrates, 0.4g of proteins, 0.1g of lipids.
Quiona
Quiona is an excellent source of low glycemic index carbohydrates which provides long-term energy supply without significantly increasing blood sugar levels. Although of plant origin, it contains all the amino acids essential for the proper development of muscle mass. It is also very rich in vitamins, minerals and fiber.
100 g provide you with: 69 g of carbohydrates, 15 g of proteins, 6 g of lipids
Beets
Excellent source of betaine, also known as trimethylglycine, it protects the liver and joints. In addition, clinical research has shown that it also strengthens muscle tone and power. Beets also stimulate the production of nitric oxide, an energy factor and aid in recovery. It is a very good ally of slimming due to its low energy values.
100 g provide you with: 7.7 g of carbohydrates, 2.3 g of proteins, 0.1 g of lipids
Olive oil
It is your ally for cooking and seasoning your dishes, rich in good monounsaturated fats. It has a balanced intake of omega 3 and 6 which support the proper functioning of the body and the development of your muscle mass.
100 g provide you with: 0 g of carbohydrates, 0 g of proteins, 100 g of lipids
Grapefruit
Grapefruit contains enough vitamin C to optimally support your metabolic system. Research has shown that vitamin C has fat burning abilities, and half a grapefruit contains around 40 mg of vitamin C.
Studies have also noted that the chemicals in grapefruit can lower insulin levels, helping to regulate fat metabolism. When insulin is stable, the body converts energy more efficiently.
100 g provide you with: 10.6 g of carbohydrates, 0.6 g of proteins, 0.14 g of lipids
Mackerel
Mackerel comes from the same family as tuna (which is a great source of lean protein), but has a higher content of omega-3 fatty acids, which helps limit the chronic inflammation produced by intense training. It contains a variety of other nutrients, including high amounts of zinc, which is essential for maintaining testosterone levels.
100 g provide you with: 0 g of carbohydrates, 24 g of proteins, 18 g of lipids
Lentils
Lentils have 3 benefits that make them a real ally in your daily diet. They are rich in fiber and protein but above all are an excellent source of low glycemic index carbohydrates (25 to 30).
Each has a flavor and its cooking time Coral lentils are an excellent choice if you are short on time to cook as they only require 10 minutes of cooking compared to 30 to 45 minutes minimum for the others.
100 g provide you with: 49 g of carbohydrates, 26 g of proteins, 1 g of lipids
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