Bodybuilding gives fitness to your mind as well as body. Both physical and mental hard work is required for becoming a bodybuilder. Anybody can lift weights, but your patience, dedication, discipline and sticking to dietary foods are the main factors to become a professional bodybuilder.
The main part of bodybuilding is deeply connected to a diet of the foods. Without a proper diet, bodybuilders cannot attain their full potential. Eating the foods which contain enough protein and the right amount of carbohydrates are the key to build your body and muscles.
Below are the best bodybuilding food list that are rich in protein, carbohydrates and fat which are ranked by the health food professionals and bodybuilders.
Protein Foods for Bodybuilding
Eggs are the best sources of protein for every bodybuilder. An egg protein is also called as the complete protein because it contains all the vital amino acids which is required for muscle building and recovery.
Eggs also contain essential vitamins (A, D, E, B1, B2, B6 & B12) and minerals (Iron, zinc, calcium, iodine & selenium) which is helpful for bodybuilders to strengthen their bones and teeth.
100g of eggs contain 13g of protein and also 11g of fat.
2. Chicken Breast (Boneless & Skinless)
Chicken is the cheapest and most consumed source of meat in many countries. Skinless and boneless chicken breast is an excellent bodybuilding and weight-loss staple.
Chicken breast has 18g of protein and only a couple grams of fat.
3. Turkey Breast
Turkey breast is great for muscle building, and it is relatively inexpensive.
Turkey breast is high in protein (27g) and low in fat (0.72g). Also, it is lower in cholesterol than other meats.
Steak adds beneficial protein to your diet, and it is suitable for muscle building.
Beef top sirloin has 78g of protein in 9 ounces.
Tenderloin offers 73g of protein in a 9-ounce cut.
A rib-eye steak contains 72g of protein from a 9-ounce piece.
Kidney beans, black beans, navy beans, pinto beans, soybeans and garbanzo beans are all cost-effective and cheap vegetarian protein sources. It is loaded with many valuable nutrients like folate, iron, calcium, copper, magnesium, fiber, zinc, potassium, phosphorous and vitamin K. It has healthy carbohydrates and fat which gives you long-lasting energy.
The protein content of beans is 20g per 1-cup serving.
Carbohydrate Foods for Bodybuilding
1. Vegetables and Fruits
Muscle building diet should include a couple servings of fresh vegetables and fruits every day, as they are loaded with valuable minerals, vitamins and fiber which help to meet your micronutrient needs. Take carbohydrates foods in the morning or post-workout for fast digesting.
Orange veggies and fruits like apricot are rich in beta-carotene that is good for your brain.
Vegetables like cauliflower, carrot, onions, celery, lettuce, kale, broccoli and beets are the ideal choice.
Fruits include strawberry, orange, banana, kiwi, grapes, apple, watermelon and cantaloupe are the great source.
2. Whole wheat bread
Wheat bread is a solid source of cheap carbohydrates that can be used for different snacks and meals.
P28 high protein bread contains 14g of protein and 12g of carbohydrates.
Whole wheat bread delivers 40g of carbohydrates, 10g of protein, and 6g of fiber.
Oats are usually rich in vitamins, minerals, and fiber also contains a decent amount of protein as well.
1/2 cup of dry oats delivers nearly 52g of carbohydrates, 13g of protein and 5g of fats.
You can also use oats for toppings with fruits and nuts.
Potatoes are named for cheap bodybuilding foods. It has a great source of potassium and contains essential minerals. It has no fat.
A large size potato provides around 64g of carbohydrates, 7g of protein and 8g of fiber.
Fat Foods for Bodybuilding
Below is the list of healthy fat foods which every bodybuilder include in their daily diet.
- Olive oil
- Fish oil
- Peanut butter