Great body building diets
If you plan to start bodybuilding, effective exercise is undoubtedly important for building and sustaining lean muscle. Losing body fat so these muscles become more visible--and getting adequate nutrition to sustain this--all boils down to cardio and an effective diet, however.
I ran into quite a conundrum when I first started bodybuilding--I could barely afford to buy a package of chicken breasts! I quickly began researching--and frantically searching all the grocery stores in my area--for alternative eats that weren't as expensive. The foods listed below are now my main eats, with plenty of protein and slow-digesting carbs to spare.
If you're on a tight budget, here are some cheap bodybuilding foods you can purchase that won't break your wallet:
5 Cheap Bodybuilding Foods to Get You Ripped
Canned tuna: Canned tuna is a great (and cheap) bodybuilding food because it's rich in protein, low in carbs, and usually very low in bad fats. I like to mix it with a pinch of plain yogurt and chili seasoning for a zesty kick. If you're watching your caloric intake, go for the "light" versions, which contain less than 100 calories per serving. At my local Cub, canned tuna usually sells for $0.70 per can.
Cottage cheese: Cottage cheese is almost the perfect bodybuilding food--not only is it low in carbohydrates, it's packed with muscle-building protein. I prefer to eat this as my last meal, usually with a side of peaches, so that it slowly digests while I'm sleeping, which helps fight late-night hunger pangs. I prefer the cottage cheese sold at Trader Joe's, simply because it's cheaper and tastes better--last week I bought two tubs for around $4.00.
Eggs: You've probably already had this on your grocery list, but eggs serve as a wonderful source of protein (and good fats) if you can't afford lean beef or chicken, making it a great cheap bodybuilding food. If you live near a farmer's market, you can get eggs there for fairly cheap. If you don't, try to locate a local Asian market for great deals. I regularly snag carts of eggs from my local Asian market in St. Paul for around $1.00 each.
Natural peanut butter: Lo and behold my surprise last week when I visited my local Trader Joe's--natural peanut butter currently sells there for under $2.00. As far as peanut butter goes, that's dirt cheap. I love peanut butter because it's rich in good fat, high in protein and has a naturally sweet flavor. Mix it with your post-workout shake, have it with bread for a filling meal, or dip fruit in it to sustain your energy levels. It's the perfect bodybuilding food for staying satisfied.
Potatoes: Although sweet potatoes are generally better for bodybuilders, regular potatoes still contain slow-digesting carbs, which keeps you satisfied. Regular potatoes are always a favorite cheap bodybuilding food of mine because of its versatility--I can cook it as is, slice it into strings for homemade fries, or mix it in the blender for instant mashes potatoes. It always tastes good with a serving of protein, too! I can usually snag a bag of potatoes for around $2.50 at my local Cub, and it usually lasts for a week or more.
Although this isn't an exhaustive list of cheap bodybuilding foods you could possibly purchase, these are the ones I prefer the most, due to taste, cost and its high protein, good fat and carb content.
I really hope you liked it....please leave a comment if you liked it or not
it will be really helpful and encouraging for me to post more information ...
some rules for healthy body building diets:
(These are for those who wants some serious bodybuilding..)
1 Consume Plenty Of Protein
We recommend that bodybuilders take in at least one gram of protein per pound of body weight each day and even up to almost 2 g per pound for hard gainers. Protein needs for individual bodybuilders may vary, but this minimum ensures sufficient amounts with which to build muscle.
If your body weight is low or if your caloric requirements for maintenance are high, then you may need even more protein than bodybuilders of comparable size.
2 Eat Plenty Of Carbs For Energy
Your body can use protein, carbs or fats for energy, but when you’re training hard, it preferentially uses carbs. Taking in ample carbs makes it easy for your body to fuel itself, sparing protein and fats for their more specific nutritional uses
3 Emphasize Slow-Digesting Carbs
Complex carbs are constructed of long chains of sugars. Most, but not all complex carbs are slow digesting. Stress whole-grain products (whole-wheat bread and pastas, oatmeal, brown rice, etc.) and sweet potatoes, which are all slow digesting, as opposed to white breads and white potatoes, as well as sugars, which are all fast digesting. Slow-digesting carbs provide longer-lasting energy and there’s less chance they’ll be stored as bodyfat. During a mass-building phase, strive to take in a minimum of 2 g and up to about 3 g of carbohydrates per pound of bodyweight per day. During cutting phases, reduce total carbohydrate consumption to 1 g per pound of bodyweight.
4 De-Emphasize Simple Carbs
Except after workouts, a bodybuilder should minimize calorie consumption from simple carbohydrates (sugar). Simple carbs can be rapidly absorbed, especially in liquids with little or no fats or solid foods to slow down their passage through the gastrointestinal tract. Significant quantities of simple carbs provide the release of insulin, desirable after a workout, but not at other times, because it can encourage the body to store these sugars as bodyfat. Foods that are high in sugar are among the worst for bodybuilders seeking to keep bodyfat low.
5 Limit Saturated Fat & Avoid Trans Fats
Excesses of these two types of fat increase the risk of heart and other health problems, and they can also undermine bodybuilding efforts. Trans fats are commonly found in processed foods such as crackers, cookies and other baked goods. Saturated fats are prevalent in lower-quality (fattier) cuts of meats.
6 Consume Healthy Fats
Foods containing unsaturated fats, particularly monounsaturated, are excellent for bodybuilders. Don’t buy into the notion that a bodybuilding diet should be low fat–it should only be low in saturated and trans fats. Omega-3 fatty acids, found in fish and flax seed oils, are important for creating a favorable hormonal environment for building muscle tissue and staying lean.
7 Count Calories
When breaking down a bodybuilding diet, macro nutrients are often split into percentages. For instance, an off season dietary recommendation might be to get 50% of calories from carbs, 30% from protein and 20% from fats. To do this accurately, you have to have this valuable information: every gram of carbs has approximately four calories, every gram of protein has four calories and every gram of fat has nine calories. This calorie differential explains why bodybuilders, even those who are not on a low-fat diet, need to pay attention to fat calories, as well as to carbs and protein. For gaining mass, shoot for at least 20 calories per pound of body weight. When getting lean, cut calories to 15 or less per pound of body weight.
8 Drink Atleast A Gallon Of Water Every Day
Water is essential for overall health as well as for muscle growth. Keeping your body well hydrated benefits everything from protein synthesis to digestion. Steady water intake keeps nutrients moving in your bloodstream and into muscle cells. Water is also a critical source of many minerals. But don’t drink that gallon-plus in one sitting–gulp it during the course of the day. This is especially important for bodybuilders on high-protein diets, as well as those using creatine, fat burners or other supplements that affect hydration. Remember, water keeps your muscles full. It can also help you stay lean, as research has shown that simply drinking two cups of water between meals boosts metabolic rate. Water is the essence of life, and its importance to bodybuilders can’t be over stressed. Drink a pint of water with main meals and try to exceed the daily one-gallon recommendation.
Ultimate Bodybuilding Guide – 63 Rules To Grow By
Ask most bodybuilders and they’ll tell you training is the easy part. Not that lifting ungodly tonnage and pushing your body to its physical limits day after grueling day isn’t hard work. It’s just that understanding the ins and outs of bench pressing, squatting, curling and the like isn’t totally difficult to master, especially when you’re hungry to improve.
On the other hand, nutrition can be a complicated subject what kinds of carbohydrates and proteins should you eat? What vitamins and minerals are critical? Not to mention meal timing, creatine and the full spectrum of supplements bodybuilders need to keep track of.
It can be overwhelming for someone who just wants to lift and grow. If you’ve got questions, the answers will more than likely be found right here. We’ve compiled the 63 most vital rules of nutrition to help guide you through the minefield of all things related to food and supplements. This comprehensive overview gives you easy-to-follow basic to advanced dictums that have passed the test for accuracy and efficiency.
Whether you want to add mass, get ripped or simply maintain your weight, you’ll find what you need to know, right here.
Ask most bodybuilders and they’ll tell you training is the easy part. Not that lifting ungodly tonnage and pushing your body to its physical limits day after grueling day isn’t hard work. It’s just that understanding the ins and outs of bench pressing, squatting, curling and the like isn’t totally difficult to master, especially when you’re hungry to improve.
On the other hand, nutrition can be a complicated subject what kinds of carbohydrates and proteins should you eat? What vitamins and minerals are critical? Not to mention meal timing, creatine and the full spectrum of supplements bodybuilders need to keep track of.
It can be overwhelming for someone who just wants to lift and grow. If you’ve got questions, the answers will more than likely be found right here. We’ve compiled the 63 most vital rules of nutrition to help guide you through the minefield of all things related to food and supplements. This comprehensive overview gives you easy-to-follow basic to advanced dictums that have passed the test for accuracy and efficiency.
Whether you want to add mass, get ripped or simply maintain your weight, you’ll find what you need to know, right here.
Part One: Your Food Foundation
A bodybuilding diet can be constructed in terms of foods, but it can also be designed around macronutrient composition: protein, carbohydrates and fats. To do this effectively, bodybuilders need to be aware of how many grams of carbs, protein and fat they’re taking in each day.
The amounts, types and ratios of the macros consumed (and when) help assess the general adequacy of any bodybuilding diet. Other nutrients such as water and fiber are crucial for bodybuilders, and they must also be considered.
A bodybuilding diet can be constructed in terms of foods, but it can also be designed around macronutrient composition: protein, carbohydrates and fats. To do this effectively, bodybuilders need to be aware of how many grams of carbs, protein and fat they’re taking in each day.
The amounts, types and ratios of the macros consumed (and when) help assess the general adequacy of any bodybuilding diet. Other nutrients such as water and fiber are crucial for bodybuilders, and they must also be considered.
1 Consume Plenty Of Protein
We recommend that bodybuilders take in at least one gram of protein per pound of bodyweight each day and even up to almost 2 g per pound for hardgainers. Protein needs for individual bodybuilders may vary, but this minimum ensures sufficient amounts with which to build muscle.
If your bodyweight is low or if your caloric requirements for maintenance are high, then you may need even more protein than bodybuilders of comparable size.
We recommend that bodybuilders take in at least one gram of protein per pound of bodyweight each day and even up to almost 2 g per pound for hardgainers. Protein needs for individual bodybuilders may vary, but this minimum ensures sufficient amounts with which to build muscle.
If your bodyweight is low or if your caloric requirements for maintenance are high, then you may need even more protein than bodybuilders of comparable size.
2 Eat Plenty Of Carbs For Energy
Your body can use protein, carbs or fats for energy, but when you’re training hard, it preferentially uses carbs. Taking in ample carbs makes it easy for your body to fuel itself, sparing protein and fats for their more specific nutritional uses.
Your body can use protein, carbs or fats for energy, but when you’re training hard, it preferentially uses carbs. Taking in ample carbs makes it easy for your body to fuel itself, sparing protein and fats for their more specific nutritional uses.
3 Emphasize Slow-Digesting Carbs
Complex carbs are constructed of long chains of sugars. Most, but not all complex carbs are slow digesting. Stress whole-grain products (whole-wheat bread and pastas, oatmeal, brown rice, etc.) and sweet potatoes, which are all slow digesting, as opposed to white breads and white potatoes, as well as sugars, which are all fast digesting. Slow-digesting carbs provide longer-lasting energy and there’s less chance they’ll be stored as bodyfat. During a mass-building phase, strive to take in a minimum of 2 g and up to about 3 g of carbohydrates per pound of bodyweight per day. During cutting phases, reduce total carbohydrate consumption to 1 g per pound of bodyweight.
Complex carbs are constructed of long chains of sugars. Most, but not all complex carbs are slow digesting. Stress whole-grain products (whole-wheat bread and pastas, oatmeal, brown rice, etc.) and sweet potatoes, which are all slow digesting, as opposed to white breads and white potatoes, as well as sugars, which are all fast digesting. Slow-digesting carbs provide longer-lasting energy and there’s less chance they’ll be stored as bodyfat. During a mass-building phase, strive to take in a minimum of 2 g and up to about 3 g of carbohydrates per pound of bodyweight per day. During cutting phases, reduce total carbohydrate consumption to 1 g per pound of bodyweight.
4 De-Emphasize Simple Carbs
Except after workouts, a bodybuilder should minimize calorie consumption from simple carbohydrates (sugar). Simple carbs can be rapidly absorbed, especially in liquids with little or no fats or solid foods to slow down their passage through the gastrointestinal tract. Significant quantities of simple carbs provide the release of insulin, desirable after a workout, but not at other times, because it can encourage the body to store these sugars as bodyfat. Foods that are high in sugar are among the worst for bodybuilders seeking to keep bodyfat low.
Except after workouts, a bodybuilder should minimize calorie consumption from simple carbohydrates (sugar). Simple carbs can be rapidly absorbed, especially in liquids with little or no fats or solid foods to slow down their passage through the gastrointestinal tract. Significant quantities of simple carbs provide the release of insulin, desirable after a workout, but not at other times, because it can encourage the body to store these sugars as bodyfat. Foods that are high in sugar are among the worst for bodybuilders seeking to keep bodyfat low.
5 Limit Saturated Fat & Avoid Trans Fats
Excesses of these two types of fat increase the risk of heart and other health problems, and they can also undermine bodybuilding efforts. Trans fats are commonly found in processed foods such as crackers, cookies and other baked goods. Saturated fats are prevalent in lower-quality (fattier) cuts of meats.
Excesses of these two types of fat increase the risk of heart and other health problems, and they can also undermine bodybuilding efforts. Trans fats are commonly found in processed foods such as crackers, cookies and other baked goods. Saturated fats are prevalent in lower-quality (fattier) cuts of meats.
6 Consume Healthy Fats
Foods containing unsaturated fats, particularly monounsaturates, are excellent for bodybuilders. Don’t buy into the notion that a bodybuilding diet should be low fat–it should only be low in saturated and trans fats. Omega-3 fatty acids, found in fish and flaxseed oils, are important for creating a favorable hormonal environment for building muscle tissue and staying lean.
Other unsaturated fats, such as those found in olives, avocados, nuts, seeds, and olive and canola oils, also provide bodybuilders with numerous muscle-building advantages. Except when cutting up, fats should represent 20%-30% of your daily diet.
Foods containing unsaturated fats, particularly monounsaturates, are excellent for bodybuilders. Don’t buy into the notion that a bodybuilding diet should be low fat–it should only be low in saturated and trans fats. Omega-3 fatty acids, found in fish and flaxseed oils, are important for creating a favorable hormonal environment for building muscle tissue and staying lean.
Other unsaturated fats, such as those found in olives, avocados, nuts, seeds, and olive and canola oils, also provide bodybuilders with numerous muscle-building advantages. Except when cutting up, fats should represent 20%-30% of your daily diet.
7 Count Calories
When breaking down a bodybuilding diet, macronutrients are often split into percentages. For instance, an offseason dietary recommendation might be to get 50% of calories from carbs, 30% from protein and 20% from fats. To do this accurately, you have to have this valuable information: every gram of carbs has approximately four calories, every gram of protein has four calories and every gram of fat has nine calories. This calorie differential explains why bodybuilders, even those who are not on a low-fat diet, need to pay attention to fat calories, as well as to carbs and protein. For gaining mass, shoot for at least 20 calories per pound of bodyweight. When getting lean, cut calories to 15 or less per pound of bodyweight.
When breaking down a bodybuilding diet, macronutrients are often split into percentages. For instance, an offseason dietary recommendation might be to get 50% of calories from carbs, 30% from protein and 20% from fats. To do this accurately, you have to have this valuable information: every gram of carbs has approximately four calories, every gram of protein has four calories and every gram of fat has nine calories. This calorie differential explains why bodybuilders, even those who are not on a low-fat diet, need to pay attention to fat calories, as well as to carbs and protein. For gaining mass, shoot for at least 20 calories per pound of bodyweight. When getting lean, cut calories to 15 or less per pound of bodyweight.
8 Drink Atleast A Gallon Of Water Every Day
Water is essential for overall health as well as for muscle growth. Keeping your body well hydrated benefits everything from protein synthesis to digestion. Steady water intake keeps nutrients moving in your bloodstream and into muscle cells. Water is also a critical source of many minerals. But don’t drink that gallon-plus in one sitting–gulp it during the course of the day. This is especially important for bodybuilders on high-protein diets, as well as those using creatine, fat burners or other supplements that affect hydration. Remember, water keeps your muscles full. It can also help you stay lean, as research has shown that simply drinking two cups of water between meals boosts metabolic rate. Water is the essence of life, and its importance to bodybuilders can’t be overstressed. Drink a pint of water with main meals and try to exceed the daily one-gallon recommendation.
Water is essential for overall health as well as for muscle growth. Keeping your body well hydrated benefits everything from protein synthesis to digestion. Steady water intake keeps nutrients moving in your bloodstream and into muscle cells. Water is also a critical source of many minerals. But don’t drink that gallon-plus in one sitting–gulp it during the course of the day. This is especially important for bodybuilders on high-protein diets, as well as those using creatine, fat burners or other supplements that affect hydration. Remember, water keeps your muscles full. It can also help you stay lean, as research has shown that simply drinking two cups of water between meals boosts metabolic rate. Water is the essence of life, and its importance to bodybuilders can’t be overstressed. Drink a pint of water with main meals and try to exceed the daily one-gallon recommendation.
9 Fire Up Your Fiber
Most bodybuilding foods are notoriously low in fiber; yet, bodybuilders need plenty of fiber to make ideal gains. Bodybuilders must get most of their dietary fiber from complex carbohydrates, fruits and vegetables. Strive to take in 30 g of fiber a day, and even more when you’re on a high-calorie diet. If your diet doesn’t provide this amount, then consider daily supplementation with a fiber product.
Most bodybuilding foods are notoriously low in fiber; yet, bodybuilders need plenty of fiber to make ideal gains. Bodybuilders must get most of their dietary fiber from complex carbohydrates, fruits and vegetables. Strive to take in 30 g of fiber a day, and even more when you’re on a high-calorie diet. If your diet doesn’t provide this amount, then consider daily supplementation with a fiber product.
10 Meat Makes Muscle
All forms of protein are good for bodybuilders seeking to add muscle mass, but lean forms of meat are among the best. Turkey, chicken, beef and other meats have complete proteins, meaning they contain all the amino acids that your body needs–other forms of protein, especially vegetable sources, are incomplete and thus less-concentrated sources of protein.
All forms of protein are good for bodybuilders seeking to add muscle mass, but lean forms of meat are among the best. Turkey, chicken, beef and other meats have complete proteins, meaning they contain all the amino acids that your body needs–other forms of protein, especially vegetable sources, are incomplete and thus less-concentrated sources of protein.
11 Dairy & Eggs Are Good Protein Sources
Eggs are a versatile, easy-to-cook and easy-to-consume protein source. They’re also relatively inexpensive. Eat just the egg whites if you’re seeking a low-calorie protein source. Use the yolks when you want the benefits of healthy fats, lecithin and other nutrients. Eggs can be boiled in bulk, they’re easily transported, and they make fine between-meal fare. As do eggs, dairy products provide many dietary options. First and foremost, milk proteins–casein and whey–have innumerable nutritional benefits. Nonfat milk is an excellent, cheap and readily available source of protein, calcium and other nutrients. Cottage cheese is the casein fraction of milk and an outstanding bodybuilding protein–you can find low- or nonfat varieties that are relatively inexpensive. Unsweetened yogurt is also a good protein source, and it contains beneficial bacteria to help support the immune system and improve digestive efficiency.
Eggs are a versatile, easy-to-cook and easy-to-consume protein source. They’re also relatively inexpensive. Eat just the egg whites if you’re seeking a low-calorie protein source. Use the yolks when you want the benefits of healthy fats, lecithin and other nutrients. Eggs can be boiled in bulk, they’re easily transported, and they make fine between-meal fare. As do eggs, dairy products provide many dietary options. First and foremost, milk proteins–casein and whey–have innumerable nutritional benefits. Nonfat milk is an excellent, cheap and readily available source of protein, calcium and other nutrients. Cottage cheese is the casein fraction of milk and an outstanding bodybuilding protein–you can find low- or nonfat varieties that are relatively inexpensive. Unsweetened yogurt is also a good protein source, and it contains beneficial bacteria to help support the immune system and improve digestive efficiency.
14 Eat Vegetables Every Day
Vegetables are one of the most overlooked components of bodybuilding nutrition. Many bodybuilders are rigorous about their protein and complex carbohydrate consumption, but lax about eating a sufficient quantity and variety of vegetables. Bodybuilders should strive to take in five or six servings every day. To meet your needs, include more than one serving at a meal. Not only do vegetables provide nutrients that other bodybuilding foods may lack, but they also provide bulk and fiber, helping your body more efficiently process a high-protein diet.
I really hope you liked it....please leave a comment if you liked it or not
it will be really helpful and encouraging for me to post more information ...
Vegetables are one of the most overlooked components of bodybuilding nutrition. Many bodybuilders are rigorous about their protein and complex carbohydrate consumption, but lax about eating a sufficient quantity and variety of vegetables. Bodybuilders should strive to take in five or six servings every day. To meet your needs, include more than one serving at a meal. Not only do vegetables provide nutrients that other bodybuilding foods may lack, but they also provide bulk and fiber, helping your body more efficiently process a high-protein diet.
I really hope you liked it....please leave a comment if you liked it or not
it will be really helpful and encouraging for me to post more information ...
