Bodybuilding is not just about bench presses and squats. It is also important that you eat muscle building foods that are rich, lean, and full of protein to build your muscles. If you do not take the correct diet, you will not be able to get the results that you desire.
The basic problem that many people face when they begin their bodybuilding training is that they do not take in enough calories. Bodybuilding foods do not just make sure that you are getting enough quality proteins, dietary fats, and carbohydrates but also make sure that you optimize your calorie intake.
If you want to build muscles then following are the top ten best bodybuilding foods that you should eat every day:
- Salmon
Salmon helps to build lean muscle mass because it is rich in protein and omega-3 fats which increase insulin sensitivity. It also contains more calories than other white fish variety like tilapia or bass which makes it a perfect food for bodybuilders.
You can use fibrous vegetables like asparagus or broccoli with salmon to make a carb controlled, simple, and high-protein meal.
- Beef
Beef is a protein-rich food that is a must for bodybuilders. It contains CLA fats that help build muscle and burn excess body fat. It is full of iron which is important to keep up your energy levels for intense workouts.
Grass-fed beef is also a high-calorie source of protein making it an important food for bodybuilders. It contains muscle-building nutrients like zinc and creatine and key amino acids like leucine making it an essential food for bodybuilding.
- Soy
Soy protein is a plant-based protein that has all the important amino acids that help to build muscles. Common sources of soy protein are edamame beans, tofu, and soy-protein supplements.
- Whey
Whey proteins are found in dairy products like milk and cheese. Whey is the best protein for building muscles because it is absorbed quickly by the body and increases blood amino acid levels. It is extremely beneficial when taken after a rigorous routine when the body is working to build and repair muscle fibers.
The increased amino acids provide fuel for the working muscles during exercise. Ricotta cheese is one of the best sources of whey protein you can opt for.
- Chicken
Chicken is one of the preferred foods by bodybuilders as it can be prepared in a number of ways. It is low in fat, high in protein and contains all the necessary amino acids.
- Eggs
Eggs are a convenient, cost-effective and versatile source of protein. It is important to eat both the egg yolk and egg white to gain protein from it. They contain the highest amount of leucine per gram of protein than any other protein source.
Egg protein has high bioavailability which makes it one of the best sources of protein. Furthermore, eggs also contain cholesterol and vitamin D which help in building muscle.
- Bananas
Bananas contain fruit sugars that make them an ideal fruit for insulin response after a workout. Their high-calorie count and level of starch carbohydrates help maintain energy levels.
- Quinoa
Quinoa contains nine necessary amino acids that are essential for muscle building. It is also a complete source of protein full of slow-digesting carbohydrates helping in the full recovery after a grueling workout.
- Dry oatmeal
Dry oatmeal is ideal for muscle gain. A bowl of raw oatmeal eaten with cold milk for breakfast can provide you not only with protein but also with required healthy calories.
- Casein
Casein formulates 80% of the protein found in milk. Its intake increases the level of amino acids that help in muscle building. Greek yogurt and cottage cheese are primary sources of casein.
