Best Bodybuilding Foods

Best Bodybuilding Foods

Best Bodybuilding Foods 

1. EGG

egg

WHITES
Show us a bodybuilder without egg whites in his diet, and we'll show you someone who's missing out on the best protein money can buy. Paired with oatmeal, an egg-white omelet can turn your breakfast into a power meal to fuel the rest of your day.

Eggs are laid by female animals of many different species, including birds, reptiles, amphibians, and fish, and have been eaten by humans for thousands of years. Bird and reptile eggs consist of a protective eggshell, albumen (egg white), and vitellus (egg yolk), contained within various thin membranes. Popular choices for egg consumption are chicken, duck, quail, roe, and caviar, but the egg most often consumed by humans is the chicken egg.

Buy It: When purchasing eggs, do the basics: Always check the date and open the carton to check for cracks. Also, be sure the eggs are refrigerated in the store and when you get home with them. Although eggs stored out of the refrigerator won't necessarily cause illness, they do lose a grade per day when not refrigerated.

egg

Prepare It: Although many gadgets promise an easy way to separate the yolk from the white, the quickest, easiest method is to simply use your own clean hands. For this six-egg-white omelet recipe, crack six eggs into a medium-sized bowl. Next, using clean fingers, lightly grasp the yolks, lift them out one by one, and discard. With a fork or whisk, whisk the egg whites with salt, pepper and any of your favorite herbs until well combined and a few bubbles have formed on top. Spray a medium nonstick skillet with cooking spray. Place it over medium-high heat and add egg whites. After about 15 seconds, reduce heat to medium. Pull in on the edges of the omelet with a spatula and slightly tilt the pan so the uncooked egg runs under the cooked portion. Continue this around the perimeter until most of the uncooked egg disappears. Then fold the omelet in thirds, as if you're folding a letter to fit it into a business envelope. Using the spatula, carefully slide it from the pan to a plate and eat it immediately.

egg

Nutrients: 99 calories, 21 g protein, 2 g carbohydrate, 0 g fat, 0 g fiber.

EGGS Protein Power: 6 g per 1 large egg
These white orbs are near-perfect muscle food. That's because the biological value—a measure of how much protein from the food can be incorporated into proteins in the body—of an egg is higher than that of nearly any other item in the grocery store. The biological value is largely dictated by the amount of essential amino acids a food possesses, and the humble egg has these in spades.

Need to Know: Keep an eye out for cartons containing eggs with beefed-up omega-3 levels to make your morning scramble work even harder for you.

2- LONDON BROIL/TOP ROUND STEAK

LONDON BROIL

London broil is a North American beef dish made by broiling or grilling marinated flank steak, then cutting it across the grain into thin strips. The origin of the name is obscure; the dish is unknown in the English city of London.

Chicken breast may be the quintessential bodybuilding staple, but lean cuts of red meat are loaded with complete protein and pack the most punch when you're trying to pack more beef on your frame.
Buy It: Always purchase London broil that's bright-red in color. If it has even the lightest tint of brown to it, it has started to spoil. Try to find a steak or roast that's at least 1 inch thick with as little visible fat as possible.

LONDON BROIL

Prepare It: Preheat a grill to the highest heat setting. Remove all visible fat and cut the steak or roast into 4-6-ounce individual steaks. Season both sides of meat with salt, pepper and/or a spice rub or marinade. Place on grill and cook 3-6 minutes per side or until cooked to your liking.
Nutrients: A 4-ounce (measured raw) lean top round steak has 138 calories, 24 g protein, 0 g carbohydrate, 4 g fat, 0 g fiber.




3-SALMON FILLET
SOCKEYE SALMON
Protein Power: 23 g per 3 oz. serving

Not only does wild salmon like sockeye taste better than its farmed cousin, it also supplies about 25 percent more protein. In addition, you'll reap the benefits of its plethora of fat-fighting long-chain omega-3 fatty acids.

SALMON FILLET

Need to Know: Look for salmon with the skin still intact, as it provides added flavor during cooking.

Salmon has the prerequisite protein as well as the added benefits of unsaturated (good) fats. Hardcore lifters are often deficient in fats, because they're so often on super-low-fat diets. Including certain fish in your daily intake is one way to get the fats back -- at least the healthy kind.

SALMON FILLET

Buy It: Atlantic salmon is the variety most commonly found in American grocery stores, and is generally the most affordable. When fresh, it's bright orange in color and doesn't feel slimy or exude an odor. Always choose a thicker cut -- because the tail gets more of a workout when the fish is in the water, the meat near the tail is tougher.
Prepare It: Be sure all bones are removed from the fillet (a "fillet" by definition is boneless, but sometimes a few stray bones don't get removed). Preheat oven to 400 degrees F. Place the 4-6-ounce fillet on a baking sheet or pan, seasoned as desired. (To practically eliminate cleanup, line the pan with aluminum foil before adding the salmon, so you can throw the foil out after it cools.) Bake 10-14 minutes or until pink in the center, and the fish flakes with a fork.
Nutrients: A 4-ounce (measured raw) serving has 207 calories, 23 g protein, 0 g carbohydrate, 12 g fat, 0 g fiber.

4-CHICKEN BREAST
CHICKEN BREAST (BONELESS AND SKINLESS)
Protein Power: 24 g per 3 oz. serving

This bodybuilding staple delivers more protein than other poultry cuts, which is why it should remain a constant presence in your shopping cart.

CHICKEN BREAST

 Need to Know: To keep more greenbacks in your wallet, get chummy with the meat guy at your supermarket, who can give you a heads-up when the poultry is likely to be marked down for quick sale.
Why did the chicken cross the road? To get away from the hordes of bodybuilders chasing after it. Dumb joke, but it's no understatement to say that the majority of gym rats consume chicken breast on a regular basis. And why not? High in protein and ultra-low in fat, the bird's unoffending taste makes it palatable for most everyone.

Buy It: Save money by buying boneless, skinless chicken breasts in bulk in the freezer section. Be sure raw chicken is pinkish in color (not white-toned, which would indicate freezer burn or improper refrigeration). Defrost overnight in the refrigerator. The defrosted chicken shouldn't feel or smell slimy.

CHICKEN BREAST

Prepare It: Preheat a grill to the highest heat setting. Trim all visible fat from the breast, and season or marinate it with your favorite spices or sauce. Place chicken on the hot grill (it should sizzle), then turn the heat to the lowest setting. Cook for 4-6 minutes, then flip and cook 4-6 minutes more, until no longer pink inside or a thermometer stuck into the thickest portion of the breast reads 170 degrees F.

Nutrients: A 6-ounce (weighed raw) breast has 205 calories, 38 g protein, 0 g carbohydrate, 4 g fat, 0 g fiber.

5-SWEET POTATO 

A buff body isn't built by protein alone. Carbohydrates provide energy you need to work hard and play hard. Sweet potatoes provide that oomph without overdosing your system with simple, fast-acting carbs. They're often used precontest by bodybuilders looking to fill out depleted muscles, but even if you're not getting ready for the stage, they're an excellent part of any dieting or mass-gaining strategy.

SWEET POTATO 

Buy It: Sweet potatoes come in two varieties: the white kind are like regular baking potatoes; the dark ones have a dark skin and orange flesh and are packed with nutrients. When choosing a sweet potato, make sure it has a smooth, firm skin with no bruises or blemishes. Stick with smaller or medium-sized sweet potatoes, which tend to taste better than jumbo ones.
Prepare It: Preheat oven to 350 degrees F. Scrub the potato under cold water using a veggie brush, making sure to remove all dirt. Pat it dry, then prick it 5-6 times all over with a fork. Place directly on a lower oven rack and bake about one hour (for an 8-12-ounce potato), or until it's soft when pierced with a fork.

Nutrients: An 8-ounce sweet potato has 240 calories, 4 g protein, 55 g carbohydrate, 1 g fat, 7 g fiber.

6-PORK TENDERLOIN 

Pork is often shunned by diet purists, and what a shame. Not only is it more flavorful than chicken, but some cuts are almost as low in fat while still boasting the requisite protein power. Pork tenderloin is the filet mignon of pork -- it's the most tender, as well as the leanest portion, of the meat.

PORK TENDERLOIN 

Buy It: Pork tenderloin is generally found prepacked in a plastic wrapper in the meat section of the grocery store and is usually dated. Be sure that the meat isn't expiring within a couple of days. Look for a tenderloin that feels firm, lacks a lot of visible fat and gristle, and has a tinge of pink to it. If it appears dry or even a little gray, don't purchase it.

Prepare It: Trim all visible fat using a sharp knife. Marinate the pork in your favorite marinade for one hour to overnight in the refrigerator, or coat it with your favorite spice rub. Preheat oven to 300 degrees F. Meanwhile, spray a skillet with nonstick spray and place over high heat. Brown the meat, about one minute per side, until just browned, then transfer to a baking dish and place in oven until a meat thermometer reads 155 degrees F and the meat is only slightly pink inside, approximately 15-25 minutes. Slice and serve hot.

Nutrients: A 4-ounce serving has 136 calories, 24 g protein, 0 g carbohydrate, 4 g fat, 0 g fiber.

7-ASPARAGUS 
Asparagus or garden asparagus, scientific name Asparagus officinalis, is a spring vegetable, a flowering perennial plant species in the genus Asparagus. It was once classified in the lily family, like its Allium cousins, onions and garlic, but the Liliaceae have been split and the onion-like plants are now in the family Amaryllidaceae and asparagus in the Asparagaceae. Asparagus officinalis is native to most of Europe, northern Africa and western Asia,

Asparagus

Asparagus? Seriously, if you want to grow, your mom was right -- you need veggies. When it comes to greens, you have plenty of great choices. Broccoli and spinach are other highly recommended options, but we picked asparagus for its water-leaching quality. Top bodybuilders turn to asparagus as a meal when it comes down to precontest crunch time and they need to get extra-tight for the stage.

Buy It: Whether the spears are thin or thick, they should have a bright-green color and be free of blemishes and bruises. The buds at the tip should be closed tightly, not wilting. For best taste, consume within three days of purchase.

Asparagus

Prepare It: Trim the base of each stalk. If you've chosen thick stalks with tough skin, it's best to peel the base end with a vegetable peeler. Lay a spear flat, then, starting about halfway between the tip and base, peel to the end of the base. Rotate the spear and continue to peel the lower half until all sides are peeled and the base is about the same thickness as the tip. Select a pan wide enough to lay the spears flat, add 1 inch of water and a pinch of salt, and place over high heat until water boils. Add asparagus so that the tips all face the same end. Boil 3-4 minutes for thin spears (4-6 minutes for thicker ones), or until spears are just crisp and tender. Remove and serve hot.
Nutrients: A 4-ounce serving has 27 calories, 3 g protein, 5 g carbohydrate, less than 1 g fat, 2 g fiber.

HIGH-PROTEIN SEAFOOD
YELLOWFIN TUNA
Protein Power: 25 g per 3 oz. serving

This meaty swimmer delivers a boatload of easily digested, premium-quality protein. You'll also benefit from the healthy amount of B vitamins and the potent antioxidant selenium in its flesh.

Need to Know: When possible, look for troll- or pole-caught tuna, which are the most sustainable options.

TILAPIA
Protein Power: 21 g per 3 oz. serving

Commonly available at most fish markets, tilapia provides an approachable, mild-tasting fish choice that will give you laudable amounts of protein to keep your muscles well-fed.

Need to Know: Look for American-farmed tilapia, which is a safer choice than tilapia imported from Asia.

OCTOPUS
Protein Power: 25 g per 3 oz. serving

An increasing number of fishmongers are now offering up this seafood choice. So if your goal is to pack on granite-dense muscle you'd be a sucker—pun intended—not to reel it in for its protein windfall.

Need to Know: Frozen octopus actually has an advantage over fresh because the subzero process works to help tenderize the meat.

HIGH-PROTEIN DAIRY

GREEK YOGURT
Protein Power: 23 g per 8 oz. serving

Strained yogurt

Made by straining away the liquid, deliciously thick Greek-style yogurts contain about twice as much protein as regular versions. You'll also reap the rewards of gut-friendly probiotic bacteria and bone-building calcium.

Need to Know: Plain Greek yogurt can contain up to three times less sugar than flavored types.


SWISS CHEESE
Protein Power: 8 g per 1 oz. serving

Ounce for ounce, Swiss cheese provides more protein than other commonly available varieties in the supermarket, making it a muscle-friendly option for your sandwiches and burgers.

SWISS CHEESE

Need to Know: If you're concerned about the calorie density of full-fat Swiss, low-fat versions have a protein-to-fat ratio of around 8-to-1, while still providing good flavor.
Swiss cheese is a generic name in North America for several related varieties of cheese, mainly of North American manufacture, which resemble Emmental cheese, a yellow, medium-hard cheese that originated in the area around Emmental, in Switzerland. Some types of Swiss cheese have a distinctive appearance, as the blocks of the cheese are riddled with holes known as "eyes".

Swiss cheese without eyes is known as "blind".(The term is applied to cheeses of this style made outside Switzerland, such as Jarlsberg cheese, which originates in Norway).

COTTAGE CHEESE
Protein Power: 14 g per 1/2 cup serving

Cottage_cheese

This curd-riddled cheese product is laced with casein protein—a slow-digesting protein that supplies your growing muscles with a steady supply of vital amino acids. Think of it as the MVP of snack time, especially before bedtime.
Need to Know: Cottage cheese is notoriously high in sodium, but you can now compare nutrition labels to find brands that contain less.
Cottage cheese is a fresh cheese curd product with a mild flavor. It is drained, but not pressed, so some whey remains and the individual curds remain loose. The curd is usually washed to remove acidity, giving sweet curd cheese. It is not aged or colored. Different styles of cottage cheese are made from milks with different fat levels and in small-curd or large-curd preparations. Cottage cheese which is pressed becomes hoop cheese, farmer cheese, pot cheese, or queso blanco.

SOY MILK
Protein Power: 8 g per 1 cup serving

SOY MILK

While most non-dairy milks are light in protein, soy milk is the exception. If you're eschewing cow dairy for reasons such as lactose intolerance, consider using soy milk to float your cereal in, or for whipping up post-gym shakes.

Need to Know: To keep your intake of gut-busting added sugars to a dull roar, opt for brands labelled "unsweetened." And if your goal is to avoid genetically modified foods, splurge for organic.

Soy milk, also referred to as soymilk or soya milk, is a plant milk produced by soaking dried soybeans and grinding them in water.


MILK, 2%
Protein Power: 8 g per 1 cup serving

Moo juice remains a reliable source of top-notch protein with a biological value just shy of that found in an egg. But why try to chug watery, flavorless skim milk when you can still enjoy the richer taste of 2 percent without breaking the fat bank. Besides, the extra fat will help you absorb the fat-soluble nutrients like vitamin D present in the great white.

Need to Know: Studies show that cows raised using organic farming methods produce milk richer in a range of nutrients, including body-friendly omega fats.

HIGH-PROTEIN MEAT
STEAK (TOP OR BOTTOM ROUND)
Protein Power: 23 g per 3 oz. serving

steak

These leaner cuts of steak provide a fantastic 1 g of protein for every 7 calories; rib eye, on the other hand, delivers roughly 1 g of protein for every 11 calories. Plus, round steak is considered one of the more economical cuts.

Need to Know: Leaner cuts of steak like round and loin will become drier than the Sahara with overcooking, so prepare them quickly over high heat to just medium-rare.

PORK CHOPS (BONELESS)
Protein Power: 26 g per 3 oz. serving

The bounty of muscle-sculpting protein in easy-to-prepare pork chops gives you more than enough of an excuse to pig out on them.
Need to Know: By helping to break down muscle tissue, soaking your chops in brine can bring more tender meat to the dinner table. Simply cover the pork chops in a brine made with 1/4 cup salt for each 4 cups of water (use enough liquid so that the meat is completely submerged). Cover and chill for 30 minutes to 2 hours.
GROUND BEEF (95% LEAN)
Protein Power: 18 g per 3 oz. serving

Using 90 percent ground beef provides just the right amount of fat so your burgers and meatloaf won't taste like cardboard. Beyond a payload of protein, this red meat is also a good source of the almighty creatine.

Need to Know: If you've got some extra cash in your wallet, opt for grass-fed beef, which is more nutrient-dense than its factory-farm counterparts.

TURKEY BREAST
Protein Power: 24 g per 3 oz. serving

As with chicken, this big bird can flood your muscles with a wallop of protein.

Need to Know: Like pork chops and chicken breast, turkey breast can benefit from a pre-cook brining. If you're concerned about antibiotic use in large-scale poultry farming, you can look for turkey breast labelled "antibiotic-free."

THE HIGH PROTEIN MEAT

HIGH PROTEIN MEAT
GROUND BEEF (90% LEAN)
Protein Power : 18 g per 3 oz. serving

High Protein

Using 90 percent ground beef provides just the right amount of fat so your burgers and meatloaf won't taste like cardboard. Beyond a payload of proteins, this red meat is also a good source of the almighty creatine.

Need to Know: If you've got some extra cash in your wallet, opt for grass-fed beef, which is more nutrient-dense than its factory-farm counterparts.

High Protein

9 PORK CHOPS (BONELESS)

Protein Power: 26 g per 3 oz. serving

The bounty of muscle-sculpting Protein in easy-to-prepare pork chops gives you more than enough of an excuse to pig out on them.
Need to Know: By helping to break down muscle tissue, soaking your chops in brine can bring more tender meat to the dinner table. Simply cover the pork chops in a brine made with 1/4 cup salt for each 4 cups of water (use enough liquid so that the meat is completely submerged). Cover and chill for 30 minutes to 2 hours.

High Protein

TURKEY BREAST

Protein Powder Products : 24 g per 3 oz. serving

As with chicken, this big bird can flood your muscles with a wallop of protein.

Need to Know: Like pork chops and chicken breast, turkey breast can benefit from a pre-cook brining. If you're concerned about antibiotic use in large-scale poultry farming, you can look for turkey breast labelled "antibiotic-free."

High Protein

Build Muscle with Protein Powder : 23 g per 3 oz. serving

These leaner cuts of steak provide a fantastic 1 g of proteins for every 7 calories; rib eye, on the other hand, delivers roughly 1 g of protein for every 11 calories. Plus, round steak is considered one of the more economical cuts.

Need to Know: Leaner cuts of steak like round and loin will become drier than the Sahara with overcooking, so prepare them quickly over high heat to just medium-rare.

High Protein

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Foods Contain High Protein

Protein is a macro nutrient composed of amino acids that is necessary for the proper growth and function of the human body. While the body can manufacture several amino acids required for Protein production, a set of essential amino acids needs to be obtained from animal and/or vegetable Protein sources. Animal Protein sources contain the complete set of essential amino acids, while all the essential amino acids can be obtained by eating a wide variety of plant foods.
Including a wide variety of foods that are high in Protein in your diet is an important part of any healthy lifestyle. There are a number of reasons why Protein is helpful. First, Protein is necessary for the building and maintenance of many types of cells throughout the body; Protein is the key to building muscle and other important tissues as well. It also serves an important role in maintaining the strength of your immune system and preventing you from getting sick or succumbing to other adverse health conditions. Read on for a list of some foods that are high in Protein.
Meat

High Protein

Traditionally, meat has been one of the strongest sources of Protein for the human diet. Meats of all types contain protein, and the exact amount of protein varies according to the type of animal and the cut of the meat itself. Generally, meats that are lower in fat contain more protein, although the size and preparation method for the meat is an important determining factor as well. When including meat in your diet as a protein source, remember that some types of meat are more healthy than others. Red meat is higher in fat than chicken or other types of meat.

Beans

Beans are a final source of protein for many people. They are rich in protein and low in fat, making them a good item for inclusion in many meals. Within this category are a number of soy-based meat substitutes like tofu and tempeh, all of which are made from bean sources and are rich in Protein.
Fish

Fish is an excellent source of protein. Like meat, the amount of Protein in any serving of fish depends not only on the part of the fish that you’re eating, but also on the type of fish. It provides a wide mixture of other health benefits and nutrients as well, making it an excellent addition to any diet.

High Protein

Dairy Products

Dairy products like eggs, milk, cheese and yogurt all contain protein in varying amounts. These products are great sources of protein for people who don’t eat meat. As with nuts, however, many dairy products are high in fat and calories, so your total consumption of these should be carefully monitored.

Nuts

For people who prefer not to eat meat or who are looking for an additional source of Protein in their diet, nuts are rich in protein. A single serving of nuts generally contains less Protein than a serving of meat or fish, but this is nonetheless a great way to provide your body systems the protein source that they need in order to remain strong. However, many nuts are high in different types of fat, and the total quantity of nuts that you eat should generally remain low.

HIGH PROTEIN DAIRY

HIGH-PROTEIN DAIRY

GREEK YOGURT

dairy-protein

Protein Power: 23 g per 8 oz. serving

Made by straining away the liquid, deliciously thick Greek-style yogurts contain about twice as much protein as regular versions. You'll also reap the rewards of gut-friendly probiotic bacteria and bone-building calcium.

Need to Know: Plain Greek yogurt can contain up to three times less sugar than flavored types.

dairy-protein

SWISS CHEESE

Protein Power: 8 g per 1 oz. serving

Ounce for ounce, Swiss cheese provides more protein than other commonly available varieties in the supermarket, making it a muscle-friendly option for your sandwiches and burgers.

Need to Know: If you're concerned about the calorie density of full-fat Swiss, low-fat versions have a protein-to-fat ratio of around 8-to-1, while still providing good flavor Protein Shake Recipes.

EGGS

Protein Power: 6 g per 1 large egg

THESE TASTY ORBS ARE NEAR-PERFECT MUSCLE FOOD.

These white orbs are near-perfect muscle food. That's because the biological value—a measure of how much protein from the food can be incorporated into proteins in the body—of an egg is higher than that of nearly any other item in the grocery store. The biological value is largely dictated by the amount of essential amino acids a food possesses, and the humble egg has these in spades.

dairy-protein

Need to Know: Keep an eye out for cartons containing eggs with beefed-up omega-3 levels to make your morning scramble work even harder for you.

COTTAGE CHEESE

Protein Power: 14 g per 1/2 cup serving

This curd-riddled cheese product is laced with casein protein—a slow-digesting protein that supplies your growing muscles with a steady supply of vital amino acids. Think of it as the MVP of snack time, especially before bedtime.

dairy-protein

Need to Know: Cottage cheese is notoriously high in sodium, but you can now compare nutrition labels to find brands that contain less.

MILK, 2%

Protein Power: 8 g per 1 cup serving

Moo juice remains a reliable source of top-notch protein with a biological value just shy of that found in an egg. But why try to chug watery, flavorless skim milk when you can still enjoy the richer taste of 2 percent without breaking the fat bank. Besides, the extra fat will help you absorb the fat-soluble nutrients like vitamin D present in the great white.

Need to Know: Studies show that cows raised using organic farming methods produce milk richer in a range of nutrients, including body-friendly omega fats.

SOY MILK

Protein Power: 8 g per 1 cup serving

While most non-dairy milks are light in protein, soy milk is the exception. If you're eschewing cow dairy for reasons such as lactose intolerance, consider using soy milk to float your cereal in, or for whipping up post-gym shakes.

dairy-protein

Need to Know: To keep your intake of gut-busting added sugars to a dull roar, opt for brands labelled "unsweetened." And if your goal is to avoid genetically modified foods, splurge for organic.

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Bodybuilding Diet
Bodybuilding is 80 percent diet,” is actually a statement that was made many years ago by one of the most famous bodybuilding trainers by the name Vince Gironda. During that era, Vince was famously known as the “Iron Guru.” He actually helped may newcomers across the United States who wanted to succeed in bodybuilding. In fact, Arnold Schwarrtzenegger was regarded as the greatest bodybuilders in those times.

Bodybuilding Diet

Vince Gironda was indeed convinced that one can only succeed in mucle-building process by taking the right bodybuilding diet. From that time, he started teaching other people on the same principle, especially those ones he used to train. In short, a bodybuilding diet must contain the right sources of protein, natural carbohydrates (fresh vegetables, fruits, fats and oils), and finally nuts. In fact, bodybuilders are supposed to take supplements that will facilitate the growth of muscle tissue and at the same time reduce the subcutaneous fat in the body.

A famous biologist by the name Bernard Beverly argued that the human tissue is purely biological. He meant that bodybuilders are supposed to take foods with very high biological content as it helps in developing tissue quickly. You should not confuse foods high in biological content with the ones high in protein. Biological content just means foods that contain protein of a structure that is very similar to the one found in human body tissues.

Bodybuilding Diet

The type of food with the highest biological content is the humble egg. This may come as a surprise to many but that is the truth. Other types of foods that are high in biological content may include steak, poultry, raw milk, fish, and organ meats like heart, kidney, liver and sweetbreads. Beans, legumes and some vegetables also contain protein. Thus, it is good to include them in your diet for a successful bodybuilding process. On the other hand, soybeans, even though they are known to contain proteins, are only 22 percent biological. However, you are supposed to take huge amounts of soybeans to equal the amino acid content produced by foods listed above.

When preparing for contests, the Iron Guru pointed out that one should avoid at all costs anabolic steroids. Instead, you should consider eating at most 3 dozen eggs every day. The logic behind this argument is that taking a lot of eggs enables your muscles to gain a huge influx of biological protein in order to reach new levels of strength and quickly repair any damage caused on your muscles. After about 6-8 weeks, you are supposed to reduce the amount to 1 or 2 dozens of eggs per day. This is because you will have already achieved your goal.

Bodybuilding Diet

The other bodybuilding diets focus on fresh vegetables, red meat, dairy products and fish. Bear in mind that each of these approaches serves a particular goal. This is actually loading the system with adequate amount of protein to replace and rebuild muscle tissues that were torn down due to heavy or strenuous exercises. Remember they are not long-term diet plans though.

The bodybuilding supplements that Vince Gironda recommended include desiccated liver, Kelp tablets, wheat germ oil, and lipotropic amino acids (inositol, choline, methionine, betain that help in themetabolism and assimilation of protein). The other diet method that the Iron Guru developed was putting his trainees on a special bodybuilding diet cycle in preparation for contests. This was aimed at getting rid of that last portion of subcutaneous fat. The diet plan comprised of four days without taking any carbohydrates and then eating normally on the fifth day. For the next four days the students were expected to eat no carbohydrates, but on the tenth day they resumed their normal meals. The students would keep this up for between 3 and 8 weeks, until the muscle separation showed up and veins popped out on the surface.

Bodybuilding Diet

To summarize this, a good bodybuilding diet should be focused on these four foods: protein, fats, good carbohydrates and fiber. This particular breakdown should be 24 percent protein, 40 percent natural carbohydrates without refined sugars or starches, and a balance in fat and fiber.

Bodybuilding Diet

 Best Bodybuilding Foods
The greatest performance diets may seem complicated and fancy, but they are all built on a foundation of basic principles and simple foods. Eat the right ones, and your body will respond accordingly. If your current regimen doesn't include the following body-builders, beeline to the grocery store and stock up on them, stat. Bonus: They're also all pretty delicious.

Bodybuilding Diet

 WHITES

Show us a bodybuilder without egg whites in his diet, and we'll show you someone who's missing out on the best protein money can buy. Paired with oatmeal, an egg-white omelet can turn your breakfast into a power meal to fuel the rest of your day.

Buy It: When purchasing eggs, do the basics: Always check the date and open the carton to check for cracks. Also, be sure the eggs are refrigerated in the store and when you get home with them. Although eggs stored out of the refrigerator won't necessarily cause illness, they do lose a grade per day when not refrigerated.

Prepare It: Although many gadgets promise an easy way to separate the yolk from the white, the quickest, easiest method is to simply use your own clean hands. For this six-egg-white omelet recipe, crack six eggs into a medium-sized bowl. Next, using clean fingers, lightly grasp the yolks, lift them out one by one, and discard. With a fork or whisk, whisk the egg whites with salt, pepper and any of your favorite herbs until well combined and a few bubbles have formed on top. Spray a medium nonstick skillet with cooking spray. Place it over medium-high heat and add egg whites. After about 15 seconds, reduce heat to medium. Pull in on the edges of the omelet with a spatula and slightly tilt the pan so the uncooked egg runs under the cooked portion. Continue this around the perimeter until most of the uncooked egg disappears. Then fold the omelet in thirds, as if you're folding a letter to fit it into a business envelope. Using the spatula, carefully slide it from the pan to a plate and eat it immediately.

Bodybuilding Diet

 Bodybuilding Supplements That Work – Stop Using Steroids And Use The Best Bodybuilding Supplements
You’ve tried just about everything, but no matter what you can’t seem to gain more than a few pounds of muscle. After weeks at the gym and not only are the fruits of your labor small, but if you skip a couple of days it seems like the scale goes right back to where it was. Believe it or not, you are not alone. The muscle bound “freaks” that you see in body building magazines or at competitions are either genetic anomalies or they have a near toxic amount of chemicals coursing through their veins. Most people just don’t have the natural genetic ability to build lean muscle easily. If they did, there wouldn’t be magazines, websites or products for people looking to gain weight. Or maybe you are in the group of people that after just a few weeks at the gym, you notice the scale has jumped up several digits. Looking in the mirror though, you realize that all you managed to do was look bloated and pudgy.

No matter what your issue is, the first thing you need to do is realize that you do have options. Unfortunately, for many people the only option they consider is steroids. If you’ve never used them, great. If you have started using them in an effort to get the body you desire, put the syringe down and read the rest of this article.

Bodybuilding alone is not enough to help you reach your goals. Every bodybuilder, even that on steroid needs supplements. If you want to pack on lean muscle, you have to equip your body with the ability to do so. The only way to do that is with a good work out plan, proper diet and a few key supplements.

Bodybuilding Diet

 Imagine bodybuilding as a pyramid. You can’t build a very tall pyramid if you don’t have a large base. Assuming that base is your workout plan, the next layer will be made of the most basic of bodybuilding supplements – Protein. Your diet should already be protein rich. Lean proteins like fish and chicken breast for lunch and dinner will get you part of the way there. Now supplement with protein powders.
Here is what to look for in a good protein supplement:
– High Yield. Use this formula to help you make a good decision (Grams Protein per serving X 100) / Grams Serving Size = Yield. If it’s in the neighborhood of 50% you are wasting half your money. Look for anything that yeilds 70% or higher.
-Amino Acids. Make sure it contains both Branch Chain Amino Acids and Essential Amino Acids.
-Taste. Realize that you are going to be tasting the protein you choose every day, morning noon and night. Sometimes despite the fact that you don’t want any food at all, your going to have to choke it down. So get something that tastes great and can be blended easily with fruit, juice or coffee to give the flavor profile some variety.

Bodybuilding Diet

Super Green

Also called green foods, or essential greens. This powder takes all of the essential vitamins and nutrients from a large list of vegetables and lets you consume it without all of the water that comes with it. Vegetables are important in any well balanced diet. If your diet is already well balanced and you need to add another 500 calories, the last thing you want to do is sit down and eat and entire bunch of broccoli (200 calories), two cups of kale (only 75 calories) , 5 carrots (150 calories) and you still need to come up with another 75 calories. Instead use calorie dense foods and supplement with green food powders.
So are you going to be able to gain 30 pounds of lean muscle with just these supplements? Probably not, but what you will notice is that packing on a few more pounds of muscle just got a little bit easier. You’ll look better and you’ll feel better. The best thing is that unlike steroids, there are no dangerous side effects.

What is Protein Powder?

What is Protein Powder?

Protein 

The amino acids (essential and non-essential) chains that make up protein cells form the structural core of the human body and are the building block of all cells. They are essential for almost every bodily function and contribute more than 20% of our total body composition.

To explain why protein is essential, the cells formed are required for all brain function and all muscle activity; it is the bases of the heamoglobin that transports oxygen around your body and the enzymic responses that help regulate your body all rely upon protein as the amino acids chains form the cells of each enzyme.

Protein Powder

We take on protein naturally through our normal diets from dairy, vegetable and pulse source’s, nuts and meat. These protein are described as complete and incomplete: complete if the source offers all of the 20 Amino Acids, and incomplete if the profile of Amino supply is reduced. We can also take on board extra protein through additional supplementation using protein shakes or BCAA tablets, drinks and capsules. These offer a good form of refined protein that can top up dietary protein intake and can be absorbed quickly and conveniently.

Protein Powder

Analysis of the body and its powers of regeneration suggest that almost 90% of the cells in the body are reproduced each year in a normal human being. The body is constantly regenerating itself and requirement a regular supply of protein to service the bodies needs is massively important. For maintenance of a healthy condition, the protein usage should be matched by the same level of consumption. Failure to achieve this due to a diet low in protein will lead to difficulties in maintenance of muscle condition and lean weight, but can also cause reduced skin, nail and hair condition along with weakened bones and poor recovery.

Protein 

Understanding this required supply is important if you are an active sports men, gym goer or someone looking to gain lean mass, as the requirement is substantially higher than they average person in order to maximize performance and recovery. The accepted level of protein intake required each day is between 1-2 g per kg of bodyweight each day.

Protein 

Protein Powders
Protein powders come in various forms. The three common ones are whey, soy, and casein protein. “Whey is the most commonly used, because it’s a water-soluble milk protein,” says Peter Horvath, PhD, associate professor in the department of exercise and nutrition sciences at the State University of New York at Buffalo. “It’s also a complete protein, so it’s got all those advantages.” (Complete proteins contain all nine of the amino acids necessary for human dietary needs.) People who are vegan may prefer soy protein, although Horvath notes that its taste is sometimes considered to be more unpleasant, and it doesn’t dissolve as well in water.

Protein powders also come with widely varying price tags. “For the casual athlete who doesn’t have a specific need at a certain time of their training, the cost is not that important,” says Horvath. “So if you’re going to use them, you can get pretty much the same benefit out of the less expensive, more commercially available proteins.

Protein 

In very specific circumstances, protein powders can be useful. “They’re an easy and convenient source of complete, high-quality protein,” says Carole Conn, PhD, RD, CSFD, associate professor of nutrition at the University of New Mexico. But remember: Most people, even athletes, can also get everything they offer by eating sources of lean protein like meat, fish, chicken, and dairy products.


So when might you want to use them? There are a few reasons why an ordinary athlete might want more protein in their diet, says Barbara Lewin, RD, LD, a dietitian and sports nutritionist who has worked with NFL, NBA, and NHL athletes and trained Ironman competitors:

Protein 

The Beginner’s Guide to Using Protein Powder
Walk into any gym nowadays, and you’re just as likely to hear the rattling of a shaker bottle as the clanking of weights. Powders, bars and other supplements have become so ingrained in our culture that it’s hard to imagine not following up a great workout with a shake of some sort (and sometimes even mid-workout). Protein powder is, in many ways, leading the supplement charge. Created by various sources — from whey to soy to pea — and popping up everywhere you look — from GNC’s to neighborhood grocery stores — the popular supplement has cemented its place in our minds and in our diets.

Protein 

Regardless of whether you’re an elite athlete or just a weekend warrior, chances are you have a tub of protein powder sitting somewhere in your house. At the very least, you’ve gulped down a shake at one point or another — maybe even a smoothie. But, do you really know what’s inside your protein powder or how it should be used to give you the biggest advantage and best results? To help you more effectively decide how, when and if you should use this supplement, we created this beginner guide, answering the most popular questions about protein powder.

Protein 

Protein Powder Primer: The Why’s and What’s

Many gym-goers grab a tub and start adding shakes to their diet without first considering why or if they need protein powder at all. As Brian St. Pierre, sports dietitian and nutrition coach at Precision Nutrition, puts it, the most obvious reason to supplement with protein powder is to reach your protein intake goal for the day. However, they aren’t absolutely needed. “If you can meet your protein needs with whole foods, that’s fine,” says St. Pierre. If you find yourself taking in a quality whole-food source of protein three to four times a day, generally a gram of protein per pound of body weight, you might not even need the powder fallback. But, when you’re crunched for time, protein supplements can be your biggest ally.

Protein 

Although the labels may claim otherwise, the various tubs are more equal than you think. At the heart of all protein powders is just what one would assume (or hope) — protein — whether it’s from whey, hemp, soy, or elsewhere. Still, you might see terms like “hydrolyzed” and “cutting edge” to spruce up bottles. St. Pierre argues that the pursuit of better and faster digesting protein powders may be frivolous in the grand scheme of things (research agrees). “A lot of companies will push for getting you to pay big bucks for grass fed whey or cold-filtered whey,” St. Pierre says. “These could be things that make them better, but how much better is up for debate.”

Protein 

When to Mix It Up

So, you’ve done your research and brought home a tub of high-quality protein powder. What now? Figuring out the best times to supplement can be difficult. Here are the two most common uses for protein powder during the day and specific applications for each.

1. Meal Replacement

When you’re rushing out the door late for work in the morning, the last thing you have time for is to make a quick breakfast to kickstart your day. That’s one scenario where protein shakes can come in handy. In general, St Pierre recommends adding in a source of vegetables, a serving or two of fruit and some healthy fats alongside a scoop or two of protein powder. In fact, he and the team at Precision Nutrition have coined a term for these massive meal-replacers — “super shakes.” These shakes can be used in place of a meal or in addition to a regular meal when trying to gain weight. Here’s their recommend recipe for both men and women:

Protein

Men
2 scoops of protein powder
1-2 cups of vegetables (like spinach, which doesn’t affect the taste)
2 handfuls of fruit (fresh or frozen)
2 tablespoons of healthy fat (a nut butter or seed for example)
Mixer (almond milk, regular milk, water — your choice)

Protein 

Women
1 scoop of protein powder
1 cup of vegetables
1 handful of fruit
1 tablespoon of healthy fat
Mixer (almond milk, regular milk, water — your choice)

These recipes bring up another topic of concern — gender differences. Workout supplements are often viewed as a male-dominated industry, but protein powders are also effective for women. St. Pierre points out, however, that women have different nutritional needs than men. In general, they need less protein per pound of bodyweight (primarily due to differences in body composition). For that reason, St. Pierre initially recommends for females to use one scoop instead of two. However, he’s quick to admit that the “cut in half” lesson isn’t the definitive solution. “It’s not that women need exactly half as much as men…Ultimately, it’s just giving you a framework to start something. You can adjust it from there based on your needs,” says St. Pierre.

Protein Powder

Gender differences aside, if these shakes are so nutrient-dense, why shouldn’t you just blend up a shaker bottle for each meal and ditch cooking (and dirty dishes) for good? St. Pierre cautions that although the shakes are great, they still aren’t the same as whole food. “There is more nutrients inherent to whole foods then there ever will be in a powder,” he says. You can also sometimes lose nutritional value drinking your nutrients and vitamins instead of eating them. For that reason, he recommends supplementing with no more than two shakes in one day (even that is pushing it). The key is to use shakes in a pinch and rely on whole food sources for the rest of your meals.

Protein 

Protein Powder for the People
1. Whey Protein Powder
Perhaps the most common and cheapest variety of protein powder on the market, whey protein can be found at any supplement retailer and even in some grocery stores. Boasting an impressive array of vitamins and minerals, this dairy-based product has become a post-workout staple in the diets of pro athletes and recreational gym-goers alike. And there’s good reason whey is the way to go for many: It has been shown to help repair muscles post-strength session, and increase muscle strength and size when consumed within two hours of your workout.

But it’s not as easy as grabbing any old jug and hitting the road. Consumers have the option of “hydrolyzed,” “isolate,” and more. At its core, “hydrolyzed” means the product has broken down from whole proteins down into smaller groups of amino acids (the building blocks of proteins), also referred to as peptides. This method is meant to improve the speed of digestion. Another term, “isolate,” refers to a purification process where supplement companies attempt to get the purest form of whey protein possible.


All of these processes sound great, but are they worth the additional $15 or more per container? Not necessarily, research suggests. According to Brian St. Pierre, sports dietitian and nutrition coach at Precision Nutrition, while specialized protein powders may be slightly more beneficial, the advantage is small in the grand scheme of sports nutrition. A basic whey concentrate protein powder from a reputable company can deliver great results, too, so long as adequate attention is paid to overall protein intake, optimal supplement timing, and diet quality, St. Pierre says.

Protein Powder

2. Casein Protein Powder 
Although it might not fly off shelves quite as quickly as whey, casein protein is actually very similar in more ways than one. Like whey, casein protein comes from dairy and is actually the primary protein found in cow’s milk. Unlike whey protein, however, it digests slower due to a complex interaction with stomach acids. This results in a slower release of essential proteins and amino acids, which makes casein the preferred supplement in situations when a slow release of nutrients is beneficial (like before bed when you’re going 7-10 hours without food).


This same benefit is also thought to make casein protein a less optimal supplement post-workout (when you want nutrients quickly). However, research indicates this might not be as big of a deal as we thought. In many cases, whey and casein can be interchangeable, St. Pierre says. “Honestly, it’s pretty much an equal substitute. The research that compares whey to caseins post-workout is equivocal,” he says. You can stock up on both. But, according to St. Pierre, “Your total protein intake far outweighs anything else.” While that total amount will vary from person to person, the experts at Precision Nutrition recommend taking in 0.6-0.9 grams per pound of bodyweight depending on activity levels (more active individuals need more protein). 

Protein Powder

3. Pea Protein Powder
In the land of muscle, sweat and ripped physiques, it’s hard to imagine that fuel can come from the almighty…pea. This 100 percent plant-based protein is typically made from yellow peas and towers above common protein powders in a few regards. First, it is naturally fat- and cholesterol-free (it comes from a plant after all). Second, pea protein isn’t derived from dairy, making it appropriate for those who are lactose-intolerant. Lastly, it’s completely gluten-free, which can help individuals avoid gastric distress when supplementing frequently. 


So is time to ditch your regular source of protein in search of the elusive pea? Not exactly. Pea protein has its benefits, particularly for those with specific dietary considerations. But that doesn’t mean it’s perfect for everyone. While pea protein is affordable and contains similar levels of protein per same-sized serving as whey and casein, it has been shown to be deficient in one amino acid (cystine). If you’re having stomach trouble with your current protein powder, it might make sense to give pea protein a try. Otherwise, you could try rotating it into your supplement schedule to avoid boredom and mix up your nutritional routine.