Bodybuilding Foods:
Here is our list of the 20 healthiest foods for bodybuilding, you will find some who have always collected the ballots (such as eggs, really missed) and others which you never thought such as bulgur. Use this list to change your diet plan while retaining. It's the diversity of foods (not just those listed here) that contributes to the best diet in terms of health.
Muscle breakdown and rebuild it to make it bigger and stronger calls for challenging workouts along with rest and an adequate intake of carbohydrates and protein. Warning: the proteins that are used are better absorbed by muscle tissue if their amino acid profile is balanced.
Excess dietary protein (over 1.5 to 3.3 g per kilogram of body weight) no additional benefit to the organization. Conversely, an inadequate protein intake can slow the development and tissue recovery post-workout. Bodybuilders often prefer the leaner varieties, but in our list, you will find others whose lipid profile is good for the heart:
Salmon: Salmon is a good source of fatty acids which helps reduce heart problems and supports the immune system. A serving of 115 g provides about 210 calories, 30 g protein, 9 g fat variety which are 2 to 4 g monounsaturated. The fish taste very nice is also an excellent source of vitamin B12, it is used in the metabolism of carbohydrates, proteins and fats.
Game: They have a natural plant food, their meat is lean (it contains 2 to 3 times less fat than some cuts of beef). A serving of 115 g provides 135 calories, 25 g protein, 3 g fat, iron and 25% of the RDA of niacin (vitamin B3) used to convert food into fuel. As for iron, it participates in the transport of oxygen to the muscles during exercise.
Lean beef: If you avoid the beef because it contains fat, it's time to take your knife and devour a slice because it is a great source of protein, vitamins B3 and B12 and that zinc, the latter enhancing the immune system. It is also a good source of iron. To reduce the amount of fat contained in beef, choose lean cuts. A serving of 115g provides about 220 calories, 34g protein, 8g fat variety.
Eggs and egg white: egg provides a balanced supply of all essential amino acids needed to build muscle. The white contains more than half of the egg proteins while almost all fats are in yellow. Know that the yolk contains lutein and zeaxanthin, two carotenoids that reduce a type of blindness called macular degeneration. A medium egg provides about 75 calories, 7 g protein, 5 g fat.
Bulgur: made from durum wheat seed crushed parboiled, then dried and milled to obtain a consistency of a cereal. It is available in different sizes (fine, medium, large). To replace rice, bulgur use wholesale and bake just like rice using chicken broth instead of water. Bulgur is rich in protein and low in fat.
Wheat germ: it can be added to refined white flour to improve the nutritional value of many compositions culinary baking. Replace 30 g of white flour by wheat germ. You can also sprinkle on various preparations: use it with cookies, shakes, or sow it on vegetables or yogurt. Keep wheat germ in the refrigerator.
Oatmeal / oat bran: it deserves to be among the best foods for health. This is a great source of soluble fiber that lowers LDL cholesterol, thereby reducing the risk of heart disease. The magnesium present in the cereal and promotes muscle relaxation is necessary for the organic reaction that requires energy. Available in flake or sound, oats are easily found in any supermarket.
The bean sprouts: they are one of the few plant foods considered a complete protein. 85 g of cooked bean sprouts add 27 g protein, 16 g carbohydrates and 27 g of the RDA for vitamin B6, the latter being used by the body to convert amino acids into proteins and produce glycogen. If you do not like bean sprouts in the state, try them in processed form: soy milk, tofu ...
Lenses: you are looking for a legume to complement to whole grain products? The lenses are an excellent choice because it is not necessary to soak them and because they cook quickly. The lenses are an excellent source of folic acid and potassium, they also provide iron and other minerals. 100 g of cooked lentils is about 115 g of calories, 9 g protein, 20 g carbohydrate, 8 g fiber.
Broccoli sprouts: not want to eat your broccoli? In this case, prefer small broccoli sprouts. Studies have shown that small amounts of broccoli sprouts are more beneficial than large amounts of broccoli because of their high concentration of sulforaphane: it is an isothiocyanate that has a detoxifying effect, and can block the growth of cancer cells.
![Red Peppers]()
Red peppers: they provide lutein, beta-carotene and vitamin C. Lutein associated with a decreased incidence of macular degeneration. Moreover, these vegetables have antioxidant properties due to beta-carotene and anti-cancer properties with vitamin C.
Onions: they are red, purple, white, brown, yellow, they contain diallyl sulfide, phytochemicals that have been shown the protective properties against cancer of the stomach. White and red onions contain quercetin: flavonoid that can inhibit oxidation or damage caused by low-density lipoprotein (LDL) on bass and cardiovascular disease. Quercetin also has an anticarcinogenic effect by limiting the development of cancer cells.
Asparagus: they have existed for 2000 years and assigned medicinal properties. They are not only a rich source of folic acid and carotenoids, but also of saponins with cancer. Fresh asparagus is abundant in spring, you can also buy them throughout the year, canned or frozen. Cook with steam until stalks are tender but still firm, then serve them hot or cold with vinaigrette.
Tomatoes: they contain a lot of lycopene, beta carotene and vitamin C. The antioxidant effect of lycopene is twice as powerful as beta-carotene. Although the tomato juice are one of the best sources of lycopene, the effect is enhanced when the tomato is cooked is consumed with a little fat: the Bolognese sauce is very useful, either in the form of fresh tomatoes with a little olive oil or tomato sauce canned.
Melons: great source of animal-carotene in the melon: this is a tasty way to ensure protection against free radicals. 350 g of diced melon provide 100% RDA of beta carotene. This fruit is generally in the markets of late spring until fall: during the winter months, eat squash to replace this important source of beta carotene.
Early sprouts: they are a very good source of two antioxidants, beta carotene and vitamin C. The phytosubsances of this vegetable play a preventive role against cancer. As for the lutein and zeaxanthin, also present, they are fighting against macular degeneration. These vegetables also contain calcium and fiber.
Carrots: It is a source of beta carotene versatile, tasty, easy and cheap. Carrots are low in carbohydrates, fats and calories. A carrot cooked twice met the requirements of beta-carotene for the day. The absorption of beta-carotene is amplified if the carrots are cut or cooked. Prepare the puree and add to potatoes or soups, cut into small pieces that you put into your quiches and omelettes.
Strawberry: The strawberry is a delicious solution to protect against cancer, thanks to the vitamin C they contain as well as phytochemicals, ellagic acid and quercetin. They can be eaten in salads, pastries or in protein shakes. Feel free to use other types of berries: blueberries have powerful antioxidant properties and raspberries are rich in fiber.
Nuts: for centuries, their virtues were extolled as food for the brain. The Greeks called the nut "karuon," which means head. Even today, it is believed that the fruits of walnut strengthen the intellectual faculties. The nuts do not pay may not be mine, but they show a high content of alpha linolenic acid, a precursor of EPA (éicosapentaéoïque acid) and DHA (docosahexaenoic acid) fatty acids in fish.
Flax seeds: Rich in omega 3 and lineages, insoluble. They strengthen the immune system, lowering LDL cholesterol, increase HDL and inhibit that of cancers caused by excess estrogen. Lineages facilitated the use of estrogen in women. Replace some of the white flour with flax meal. You can also grind flax seeds in an electric grinder and add to this version of yogurt.
Nothing came easy when you want to lose weight, these methods are effective only if you play sports 2-3 times a week and with a minimum of 30 minutes of effort per session.
