When it comes to true muscle growth, what you will take in can either make or break your gains.
Here are top 5 bodybuilding diets that MUST be included in every bodybuilder workout to see MASSIVE results.
Diet is one of the key aspects of your overall bodybuilding program to build “pure” and “unadulterated” muscle. You can hit the gym and workout all day you want, but if you aren’t taking any of these diets, you won’t achieve the physique you have desired.
Your body heavily depends upon nutrients you take from the foods and supplements to help build a conductive environment for massive gains.
Even though there plenty of choices out there, we have selected few bodybuilder diets that pop up time and time again on every serious bodybuilder’s nutrition list.
1. Egg Whites
Egg whites are undoubtedly one of the purest sources for protein as it contains the protein to fat ratio of 60:1.
This bodybuilding diet also contains high biological value – most of the proteins are absorbed quickly and utilized by your body for “protein synthesis.” Plus, egg whites contain low carbs and are a very good source of vitamins and minerals.
Lean meats like chicken and turkey breast do provide “high quality protein” and they are extremely “low in saturated fats.”
As the fat count is very low, you can include chicken and turkey as meals throughout the day for daily source of protein. The best thing about chicken and turkey is that they can also be prepared in wide variety of ways, offering you an opportunity to enjoy variety of meals, while still providing adequate protein.
You may have been suggested, for the thousandth of times, NOT to eat food with high fat, but fish is probably the only nutrient that is an exception to this rule.
Although we agree it’s not beneficial to consume saturated and trans fat, nonetheless, your body still requires essential fatty acids like omega-3 in order to help the “muscle-building process.”
Fish such as “tunas,” “salmon,” “sardines,” and trout are an excellent source of healthy fat and protein. Likewise, “canned fish” are also very handy as they provide a quick source of protein on the go.
4. Beans & Legumes
If you’re serious into building “pure muscle,” you simply can’t ignore the power of beans and legumes. Most people, when thinking of bodybuilding foods, they immediately think about lean meats, however, they don’t realize that bean is both a delicious source of protein and fiber too.
Fiber is important to maintain regular healthy bowel movement and proper insulin response, both critical to muscle growth. Kidney beans, in particular, are very popular choice among bodybuilders as they offer nearly 14 gm of both protein and fiber per cup.
This is the reason why you should never ignore the power of bean.
5. Lean Red Meat
If you are serious about packing on some “serious” size, you definitely don’t want to avoid “lean ground beef” and “red meat” as they are excellent source of body-building food source rich in protein, vitamins, iron, and zinc.
However, red meats also possess high levels of saturated fats, so we do not recommend you consume it on a daily basis. At best, consume lean red meats into a weekly diet of turkey, chicken, and fish – adding variety to your weekly nutrition plan.
6. Slow-burning (Glycemic) Carbs
Did you know that muscle isn’t only built with protein alone? In addition to protein, your body also requires a good source of “slow-burning carbohydrates” in order to fuel as well as sustain your muscles.
Food such as oatmeal and sweet potatoes contain high levels of slow-acting carbohydrates and they’re considered to be the best pre-workout snack. Why?
Well, while your exercise, muscle glycogen (carbs that are stored inside your muscle) often becomes the major source of fuel. As you train hard, the glycogen levels decreases, as a result, your body starts to tap your muscles for a source of energy thereby causing them to degenerate.
Besides red lean meat, your number 1 item in your bodybuilder diet must be water.
Just think about this for a second – almost 70% of your body is made up of water. Plus, your muscles, tissues, cells all contain water. Most importantly, your life force – blood – is substantially made from water.
So, when it comes to building “massive physique,” you must be able to keep yourself in the most anabolic state as possible. This is the main reason why most bodybuilders suggest you drink at least 10 liters of water daily.
Staying hydrated also makes your muscle look fuller.
Plus, water also acts as a medium to transport nutrient to all parts of your body, including muscles and cells, thereby, making it more efficient use of all the nutrients and supplements you will take.
8. Whey Protein
Now that we talked about all types of food sources, it’s time we mention about one extremely important supplement that must be in your shopping list – whey protein.
When it comes to body building, it is highly recommended that your protein intake must at least be 1.0 to 1.2 gm of protein for each pound of your body weight.
So if your body weight is 75 pounds, you require at least 175 to 210 gm of protein each day. That would be lot of protein to consume from food sources only. That is why “whey protein” is an excellent way to increase your protein intake throughout the day. Plus, it’s extremely easy to prepare and consume too.
- Make a shake as soon as you get up, and immediately after your workout, and before going to bed
- This will ensure you’re getting required amount of protein into your system, which will ultimately allow you to gains some serious muscle.