Right Eating To Bodybuilding

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Right diet and good food is the essence of a healthy lifestyle. Special emphasis needs to be given to the amount, type, quality, nutrients and composition of food that one takes, especially when it comes to strengthening the muscles and building a strong body.

Sources of protein and nutrients to rely on:

Egg Whites: Egg whites are one of the best sources of high biological value proteins.

Egg preparations are varied – have it plain, flipped, with oatmeal, as an omelette, bull’s eye, on a skillet – and anything but fried.

They provide 99 calories of energy, 21 grams of protein, 2 grams of carbohydrates and have absolutely no fat and fiber as discussed.

Steak: Sometimes also referred to as top round steak or London broil.

Lean cuts of red meat are a very good source of protein too. It’s best to buy it clean and with as little fat around it as possible. Fresh meat will appear red in color and is tender. It can be roasted and seasoned with salt, pepper and spices if need be, but not cooked in any form of fat.

A 4-ounce of raw, lean top round steak has 138 calories of energy, 24 grams of protein, 0 grams of carbohydrate, 4 grams of fat and is devoid of fiber.

Chicken: White meat or lean meat is the undisputed source of good quality protein of a very high biological value. Not just body-builders, but almost all gym-rats have chicken as a staple part of their diet. Boneless, de-skinned chicken and chicken breasts should be included in the diet, which can be marinated in the desired spices, but not fried.

A 6-ounce of raw chicken breast has 205 calories of energy, 38 grams of protein, 4 grams of fat and no fiber and carbohydrates.

Salmon: an excellent source of protein and unsaturated fats (good form of fat). Including fish in the diet ensure adequate intake of omega fatty-acids.

A 4-ounce raw portion of salmon has 207 calories of energy, 23 grams of protein, 12 grams of fat and no carbohydrates and fiber.

Sweet Potato: in order to get a great body, body-builders cannot rely on proteins alone. Carbs are as necessary for them as are proteins, as they are very good sources of energy and help to gain mass as well. Having them baked or boiled works the best.

An 8-ounce sweet potato has 240 calories of energy, 4 grams of protein, 55 grams of carbohydrate, 1 gram of fat and 7 grams of fiber.

Pork: Pork is a good source of protein. If one buys a good portion, trims all the fat before cooking it, it could be devoid of fat as well. The pork tenderloin is the most tender and lean part of pork-meat. Marinate and bake or grill – and this source of protein will work wonders.

A 4-ounce serving has 136 calories of energy, 24 grams of protein, 4 grams of fat and no carbohydrates and fiber.

Asparagus: Greens are undoubtedly a very healthy option. Broccoli, spinach and other green leafy vegetables must form a part of one’s diet. Asparagus is particular known for its water-leaching quality. When body-builders need their muscles to be extra tight and get that crunch, they bank on asparagus to do just that. Boiling it or having it crunchy are two common ways of consumption.

A 4-ounce serving has 27 calories of energy, 3 grams of protein, 5 grams of carbohydrate, less than 1 gram of fat and 2 grams of fiber.

Eat how?

What is the main motive behind eating right – it is to build muscles, shed those extra calories, maintain a good and healthy weight and at the same time build muscles. For this, foods rich in dietary fiber and protein, but relatively low in carbohydrates and fats prove to be useful. They help to build muscle, enhance mass and stay fit and survive a heavy work-out.

Foods to have:

  • Milk, especially skimmed milk
  • Green leafy vegetables
  • Sources of protein with high biological value
  • Fibrous foods
  • Vegetables and lentils

Foods to avoid:

  • Spices in extreme usage
  • Dressings, salad dressings
  • Preservatives and thick creams
  • Sugar and sweets
  • Butter and other forms of fat

Useful pointers:

  • Space out the meals – have them every 2-3 hours in smaller portions
  • Use flax-seeds and flax-seed oil – they help to curb the appetite, good for joints
  • Increase water intake – it helps keep the body and cells hydrated
  • Yogurt could be incorporated in the diet – either frozen or fat-free with fruits added to it
  • Use olive oil instead of regular oil
  • Oats form a good breakfast – however steel-cut oats are better than instant oats
  • Have food slow in sodium
  • Brown rice can be a substitute for white rice
  • Fish and tuna – good sources of protein and omega fatty-acids

Eat what?

Meals can be prepared in different ways to keep the flavor alive and different each time. Teaming up one or more sources of proteins helps in a better combination and utilization of good quality protein.

Some examples are:

  • Barbeque chicken wrapped asparagus
  • Meat and black beans stuffed bell peppers
  • Pita bread with stuffed eggs
  • Steak with sweet potatoes, berries and almonds
  • Turkey meatloaf with spinach and whole wheat combinations
  • Shrimp and pasta salad with sesame seeds

Follow a routine:

All that one has to do is follow some basic principles and eat some simple forms of food – and they are set to go. There are a variety of foods that body-builders swear by. Different ways of cooking them, eating them in the right quantities, not skipping meals, following an equally well-monitored fitness and training routine is the key to their muscle building and endurance.

Body-builders have to eat and they have to eat right – for muscles, for strength, for power!

A lot of dietary supplements are available in stores too, but nothing beats the nourishment derived from natural fruits and vegetables.

Category: Bodybuilding, Nutrition

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