It’s been said that bodybuilding is 80% nutrition. That seems a little steep but there’s no denying the fact that what you eat is every bit as important as your training and supplementation. After all, your body uses the calories you provide to fuel your training, grow new muscle and provides all the daily requirements your body must meet just to stay alive. We need essential amino acids from protein in our diet to stimulate muscle protein synthesis and our bodies are dependent on this macronutrient for survival and muscle growth. When broken down, you can start to identify the critical importance of what foods you are feeding your body.
So, what foods should be bought for optimal and effective results? This
article will outline the best foods from each macronutrient group, so you’ll have
an idea on what should be included on your next shopping run and to include in your
High Protein Foods
Protein without a doubt is the most essential macro-nutrient as far as muscle growth is concerned and without this important macronutrient your gym efforts will go to waste. You should be aiming to take in at least 1 to 1.5 grams per pound of bodyweight evenly divided throughout the day consisting of mostly whole food sources along with some quality whey protein shakes like LA Whey. Protein contains 4 calories per gram.
Protein Sources to include in your shopping basket
The two key points to remember when it comes to carbs are that you want simple, fast digesting carbs in the morning and also post workout and primarily you want slow digesting carbs at all other times during the day.
Carb intake should be based on food quality, digestion speed and how active you are. The average bodybuilder trains hard enough to cover these needs, as long as you monitor your body fat levels, carbs are important to success. Carbohydrates contain 4 calories per gram.
Carbohydrate Sources to include in your shopping basket
Cream of rice
Often considered the ‘enemy’ when it comes to body fat storage, the truth is
that it’s the combination of excess intake of unhealthy fats and excess sugar
that contributes to fat storage in the body. However Monounsaturated
fats/Polyunsaturated fats (including Omega-3s) – Unsaturated fats are
considered “good” fats. Eating foods that are rich in monounsaturated and
polyunsaturated fat has positive health benefits, such as improving blood
cholesterol levels and lowering your risk of heart disease. Fats contain 9 calories
per gram but remember healthy fats are essential for the body and every day
health. So quality is what needs to be implemented.
Let’s look at the sources of Healthy Fats which should be included in your
So there you have it. When it comes time to shop again, pick several foods from each list, this will give you the ability to make up interesting and varied meals, rather than simply eating chicken and rice, or canned tuna, or worse yet, something less than healthy because you aren’t sure what you should be eating. You can find a ton of healthy recipe ideas by clicking here.
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