The journey of bodybuilding and strength might seem very fancy and complicated. But having a foundation of the right food items and fundamental principles, your body will respond accordingly in positive ways.
When it comes to food items that aid bodybuilding, there are a handful of staples. The top five of them are oatmeal, eggs, sweet potatoes, grilled chicken, and salmon. Show yourself some love and add these food items to your weekly nutrition. To learn more, kindly scroll down and keep reading.
Top 5 Foods that support Bodybuilding
In the gastrointestinal tract, fiber holds significant water and gives "bulk" to your food residues. Fiber, which is the main component of oat meat, has plenty of benefits. One of the benefits of fiber is that it exerts a washing action on the wall of your gut.
Fiber quickens the speed of unwanted food residues along the digestive tract. It also can dilute toxic chemicals or combine with them to stop their harmful activity.
Oatmeal is one of the most excellent examples of food that is high in fiber. A serving of oatmeal has a vast amount of complex carbohydrates, about 13% of your recommended fiber intake.
It is recommended that adults consume about 40 grams of fiber daily. While for women, it is recommended to consume about 25 grams of fiber daily. These recommendations are based on a 2,000 to 2,500 calorie-diet. If you happen to consume more calories to increase weight, you want to consider eating more fiber.
Fiber is digested slowly. Because of this, it is advised to avoid eating a large amount of it before working out. This rule also stands for post-workout. Avoid consuming a large amount of fiber immediately after training sessions. This is because the most crucial time to have nutrients quickly is two hours after work out. The nutrients are required to start the repair and rebuilding of the muscles that were broken down while training. Eating a massive amount of fiber food will slow down the regeneration process.
It is alright to eat foods high in fiber for other meals of the day. Such foods include vegetables, whole grain foods and products, nuts, seeds, legumes, and beans. You also want to consider incorporating soluble-fiber-rich foods. Some of which include citrus fruits, apples, carrots, and more.
Eggs are packed with many muscle-building nutrients. Egg-white, especially, is high quality and complete protein food item. It will help you build lean muscle mass, especially when combined with resistance training.
Eggs can be prepared in various healthy ways that would prevent you from getting bored with them. There are many vitamin and mineral content in eggs. There are omega-3 fatty acids and about 8 grams of protein per egg.
It is essential to add eggs to your breakfast. Doing this will help you avoid overeating later in the day. It is important to note that while whole eggs have complete protein, the whites are not very high in cholesterol. This is because the high content of cholesterol is packed in egg yolks.
3. Sweet Potatoes
In comparison with all other starchy carbohydrates, sweet potatoes are the most excellent option. They are tasty and very easy to prepare. They are complex carbohydrates having a high amount of vitamin A and B. They also contain fiber, enabling an athlete who is on a diet to feel satisfied and full.
It is safe to consume sweet potatoes before and after workout. They are also excellent to be eaten as other meals of the day.
4. Grilled Chicken
Grilled chickens are high in quality protein. Each 3-ounce portion of grilled chick contains approximately 26 grams of protein.
Because if it's high protein content, eating grilled chick is a vital way to reach your protein requirements. You want to avoid eating processed chicken nuggets and fried chicken. It is because they usually contain extra calories from filler byproducts, fat, and added sodium.
Perhaps you are in search of a food item that has an all-around muscle-building ability. Search no further; salmon is packed with high-quality protein and omega-3 fatty acids. These are the two primary nutrients that are responsible for the rebuilding of muscle tissue. They also help keep hunger in place.
This muscle-building food is also high in selenium, niacin, vitamin B12, and vitamin D. Salmon helps reduce cholesterol and increase your memory capacity.
Like eggs, salmon can be prepared in many different healthy ways. If you are not a fan of fish, you can opt for grass-fed beef.
Top Three Food and Drink Items to Avoid When Bodybuilding
On the flip side, we will also talk about the top three food items to avoid during bodybuilding. We have highlighted them below.
1. Added Sugars
Added sugars contain a very high amount of calories and very few nutrients. Some examples of foods packed with added sugar are cakes, candies, doughnuts, cookies, cakes, and soda. If you're trying to build muscle mass, you want to consider erasing this food from your diet.
Alcohol is another food to take out from your diet if you're into bodybuilding. Alcohol can affect your capacity to lose fat and build muscle mass.
3. Deep-fried foods
This is another food item to avoid during the bodybuilding journey. This is because they can facilitate inflammation and disease (when consumed in high amount)
Examples of deep-fried foods include French fries, fried fish, chicken strips, onion rings, and cheese curds.
Top 4 Supplements that Aid Bodybuilding
A lot of bodybuilders take dietary supplements to help boost the growth journey. While some of these supplements are functional, others aren’t. Below, we have mentioned six useful supplements that will aid you in gaining more muscle.
Creatine is molecules that are organically produced in the body, providing your muscles and tissues with energy. Creatine gives your muscles the energy required to achieve additional repetitions during workouts. There are lots of creatine brands in the market. We recommend that you opt for one with mini hydrate. This is because it is the most effective creatine.
Adding creatine supplements to your diet can increase your creatine content by 40%. This percentage is higher than normal levels.
Creatine also increases the content of water in your muscle cells. It causes your muscles to raise and send signals for its growth to occur. This is beneficial to your muscle because your muscle is made up of water and protein. So it only makes sense to increase its water content.
2. Protein Supplements
The need for sufficient protein cannot be overemphasized when it comes to gaining muscle. You want to take more protein than your body breaks down. And you want to do this via organic processes. While it is possible to get the required amount of protein from the food you consume, you can also consider adding a protein supplement to your diet. This is because you might not meet up with the daily recommendations from food items alone.
There are tons of protein supplements. Popular ones include soy protein, casein, and whey protein. It is important to note that adding a protein supplement to your diet will help you gain more muscle mass than adding carbohydrates.
Consider taking this supplement if you are already not getting sufficient protein supply. This is because you might not see muscle mass changes if you add this supplement to your diet when you are already following a protein diet.
Beta-alanine is responsible for reducing tiredness and increase performance when exercising. In a case where you are following an exercise program, beta-alanine can help you improve muscle.
When this bodybuilding supplement is combined with a reliable exercise program, it will boost your muscle mass ability.
The type of food you eat has a huge role to play during bodybuilding. Your muscles’ size and strength represent the type of workout you perform and the type of nutrition you consume. The top five food items to aid bodybuilding are oatmeal, eggs, sweet potatoes, grilled chicken, and salmon. We also want to avoid foods and drinks like alcohol, deep-fried foods, and added sugars. We hope that our article has given you useful tips on ways to aid your bodybuilding.