The Ultimate List Of Great Bodybuilding Foods

7 Best Vegan Foods That Have More Protein Than Beef

The body relies heavily on nutrients from the foods and supplements that you consume to help create an environment conducive to huge gains.

Use this food list to make the program work for you.

Nutrition
The high levels of muscle growth and repair achieved by bodybuilders require a specialized diet. Generally speaking, bodybuilders require more calories than the average person of the same weight to provide the protein and energy requirements needed to support their training and increase muscle mass. A sub-maintenance level of food energy is combined with cardiovascular exercise to lose body fat in preparation for a contest. The ratios of calories from carbohydrates, proteins, and fats vary depending on the goals of the bodybuilder.

Carbohydrates
Carbohydrates play an important role for bodybuilders. Carbohydrates give the body energy to deal with the rigors of training and recovery. Carbohydrates also promote secretion of insulin, a hormone enabling cells to get the glucose they need. Insulin also carries amino acids into cells and promotes protein synthesis. Insulin has steroid-like effects in terms of muscle gains.[citation needed] It is impossible to promote protein synthesis without the existence of insulin, which means that without carbohydrates, it is impossible to add muscle mass. Bodybuilders seek out low-glycemic polysaccharides and other slowly digesting carbohydrates, which release energy in a more stable fashion than high-glycemic sugars and starches. This is important as high-glycemic carbohydrates cause a sharp insulin response, which places the body in a state where it is likely to store additional food energy as fat. However, bodybuilders frequently do ingest some quickly digesting sugars (often in form of pure dextrose or maltodextrin) after a workout. This may help to replenish glycogen stores within the muscle, and to stimulate muscle protein synthesis.

Protein

Protein milkshakes, made from protein powder (center) and milk (left), are a common bodybuilding supplement.
The motor proteins actin and myosin generate the forces exerted by contracting muscles. Current advice says that bodybuilders should consume 25–30% of protein per total calorie intake to further their goal of maintaining and improving their body composition. This is a widely debated topic, with many arguing that 1 gram of protein per pound of body weight per day is ideal, some suggesting that less is sufficient, while others recommending 1.5, 2, or more.It is believed that protein needs to be consumed frequently throughout the day, especially during/after a workout, and before sleep. There is also some debate concerning the best type of protein to take. Chicken, turkey, beef, pork, fish, eggs and dairy foods are high in protein, as are some nuts, seeds, beans and lentils. Casein or whey are often used to supplement the diet with additional protein. Whey protein is the type of protein contained in many popular brands of protein supplements, and is preferred by many bodybuilders because of its high Biological Value (BV) and quick absorption rates. However, whey has a bigger effect than Casein on insulin levels. Whey triggers about double the amount of insulin release. That effect is somewhat overcome by combining Casein and whey. Bodybuilders are usually thought to require protein with a higher BV than that of soy, which is additionally avoided due to its claimed estrogenic properties. Still, some nutrition experts believe that soy, flax seeds and many other plants that contain the weak estrogen-like compounds or phytoestrogens can be used beneficially, as phytoestrogens compete with estrogens for receptor sites in the male body and can block its actions. This can also include some inhibition of pituitary functions while stimulating the P450 system (the system that eliminates hormones, drugs and metabolic waste product from the body) in the liver to more actively process and excrete excess estrogen.Cortisol decreases amino acid uptake by muscle, and inhibits protein synthesis.

Some bodybuilders, such as Patrik Baboumian and Robert Cheeke follow a strict vegan diet

Meals
Bodybuilders often split their food intake for the day into 5 to 7 meals of roughly equal nutritional content and attempt to eat at regular intervals (e.g. every 2 to 3 hours). This method can serve two purposes: to limit overindulging in the cutting phase, and to physically allow for the consumption of large volumes of food during the bulking phase. Contrary to popular belief, eating more frequently does not increase basal metabolic rate when compared to the traditional 3 meals a day. While food does have a metabolic cost to digest, absorb, and store, called the thermic effect of food, it depends on the quantity and type of food, not how the food is spread across the meals of the day.
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HEALTHY EATING GROCERY SHOPPING LIST – nutrition tips and foods that make losing weight easy

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Lose weight by eating clean, this healthy shopping grocery list gives you the top 10 foods that are staple one to have at home which are full of macro and micro nutrients.
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Vegan diet grocery list – how to buy vegan foods that are healthy

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11 Foods That Help You Lose Weight, List Of The Best Foods !!

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Oats are filling, which makes it hard to believe that they can help you lose weight. But eating a portion in the morning for breakfast as part of a low-calorie diet is a great way to provide your body with slow-release, natural energy throughout the day, which keeps you feeling fuller for longer and can even lower your cholesterol.

Apple cider vinegar is another great thermo genic food that can help speed up your metabolism. It also helps boost digestion and improves the absorption of nutrients from foods eaten.

Egg whites are pure, high-quality protein and just 17 calories apiece, which makes them the ideal ingredient for a low-cal breakfast with real staying power. For a slimming morning meal, scramble 4 to 5 whites with any sautéed veggies (like a combo of spinach, tomatoes, and onions) and top with a dollop of salsa

Beans Inexpensive, filling, and versatile, beans are a great source of protein and high in fiber and slow to digest. That means you feel full longer, which may stop you from eating more.

Apples For a mere 95 calories, a medium apple contains 4 grams of fiber. And recent research suggests that boosting your fiber intake may help you to prevent weight gain—or even encourage weight loss.

Walnuts are high in calories and contain protein. They also contain healthy fats and omega-3 fatty acids. Walnuts make you feel full. Eating walnuts regularly can also help to lower cholesterol and keep you healthy.

Not only does green tea help curb hunger, but studies have shown it helps lower bad LDL cholesterol levels. Green tea can be one of those “go-to” foods that help you lose weight in the middle of the day. Sure, it contains caffeine, but the caffeine in green tea has shown to not have as favorable results.

Greek yogurt is packed with protein so, you stay fuller longer and get all the benefits protein rich foods supply. Full of probiotics for better digestion and lower in sodium and carbohydrates unlike its regular yogurt cousin
Even just a small amount of cinnamon has shown to help regulate blood sugar levels, curb cravings, and boost metabolism, so sprinkle some in your morning coffee or smoothie for a little boost.

Adding chilli to meals can help speed up your metabolism too. Chillis are also packed with antioxidants and immune boosting vitamin C and beta-carotene.

Another one of the foods that help you lose weight is lean proteins. If you eat lean proteins like fish and poultry as part of a healthy diet with exercise, you can build more lean muscle. The more lean muscle you have the more calories you burn.

Top 10 Healthiest Foods | Best Food to eat | Healthy Food List 2015

Top 10 Healthiest Foods | Best Food to eat | Healthy Food List 2015

Watch Top 10 Healthiest Foods | Best Food to eat | Healthy Food List 2015

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Healthy Food Shopping List – What Foods to Buy To Get Lean, Fit and Strong

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What to have in your fridge to get lean, fit and strong? So I went for a little shopping trip today to get food for 4-5 days and decided to film a quick video for you guys to show you what’s on my grocery list 🙂

So this is my entire shopping list and it’s the foods you wanna have in your fridge to get that perfect looking bed.

Related videos:

Easy High Protein Bodybuilding Breakfast Under 5 Minutes

Video summary:

Moved to a new apartment in Seville, Spain so I went shopping to a nearby supermarket and bought a ton of stuff.

So in this video I give a quick tour of what I bought. Here’s the list:

Turkey breast
Lean Beef
Oatmeal
Integral Bread
Apples
Bananas
Cherry Tomatoes
Raspberries
Salad Mix
Celery
Green Lettuce
Eggs
Dark chocolate
Frozen Broccoli
Frozen Green Peas
Frozen Legume + Potato mix
Mushrooms so Mario can become Super Mario 🙂
Cottage Cheese

That’s the list.

Hope you enjoyed the video.

And I’ll see you in the next one! 🙂

Your friend,

Mario

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Ketogenic Diet Food List | ketogenic diets | best weight loss diet – Hot trend !

Ketogenic Diet Food List | ketogenic diets | best weight loss diet – Hot trend !
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Ketogenic Diet Food List
Grass-fed and wild animal sources
• grass-fed meat (beef, lamb, goat, venison), wild-caught fish & seafood (avoid farmed fish), pastured pork and poultry, pastured eggs, gelatin, ghee, butter – these are high in healthy omega 3 fatty acids
• offal, grass-fed (liver, heart, kidneys and other organ meats)
Healthy fats
• saturated (lard, tallow, chicken fat, duck fat, goose fat, clarified butter / ghee, butter, coconut oil)
• monounsaturated (avocado, macadamia and olive oil)
• polyunsaturated omega 3s, especially from animal sources (fatty fish and seafood)
Non-starchy vegetables
• leafy greens (Swiss chard, bok choy, spinach, lettuce, chard, chives, endive, radicchio, etc.)
• some cruciferous vegetables like kale (dark leaf), kohlrabi, radishes
• celery stalk, asparagus, cucumber, summer squash (zucchini, spaghetti squash), bamboo shoots

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Fruits
• avocado
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Beverages and Condiments
• water (still), coffee (black or with cream or coconut milk), tea (black, herbal)
• pork rinds (cracklings) for “breading”
• mayonnaise, mustard, pesto, bone broth (make your own), pickles, fermented foods (kimchi, kombucha and sauerkraut (make your own) – best home-made with no additives (my recipes for home-made condiments are here)
• all spices and herbs, lemon or lime juice and zest
• whey protein (beware of additives, artificial sweeteners, hormones and soy lecithin), egg white protein and gelatin (grass-fed, hormone free)
Eat Occasionally
Vegetables, Mushrooms and Fruits
• some cruciferous vegetables (white and green cabbage, red cabbage, cauliflower, broccoli, Brussels sprouts, fennel, turnips, rutabaga / swede)
• nightshades (eggplant, tomatoes, peppers)
• some root vegetables (parsley root), spring onion, leek, onion, garlic, mushrooms, winter squash (pumpkin)
• sea vegetables (nori, kombu), okra, bean sprouts, sugar snap peas, wax beans, globe or French artichokes, water chestnuts
• berries (blackberries, blueberries, strawberries, raspberries, cranberries, mulberries, etc.), rhubarb, olives
Grain-fed animal sources and full-fat Dairy
• beef, poultry, eggs and ghee (avoid farmed pork, it’s too high in omega 6s!)
• dairy products (plain full-fat yogurt, cottage cheese, cream, sour cream, cheese) – avoid products labeled “low-fat”, most of them are packed with sugar and starch and have little sating effect
• bacon – beware of preservatives and added starches (nitrates are acceptable if you eat enough antioxidants)
Nuts and seeds
• macadamia nuts (very low in carbs, high in omega 3s)
• pecans, almonds, walnuts, hazelnuts, pine nuts, flaxseed, pumpkin seeds, sesame seeds, sunflower seeds, hemp seeds
• brazil nuts (beware of very high level of selenium – don’t eat too many of them!)
Fermented soy products
• if eaten, only non GMO and fermented soy products (Natto, Tempeh, soy sauce or paleo-friendly coconut aminos)
• Edamame (green soy beans), black soybeans – unprocessed
Condiments
• healthy “zero-carb” sweeteners (Stevia, Swerve, Erythritol, etc.)
• thickeners: arrowroot powder, xanthan gum (keep in mind xanthan gum is not paleo-friendly – some people following the paleo diet use it, as you only need a very little amount)
• sugar-free tomato products (puree, passata, ketchup)
• cocoa and carob powder, extra dark chocolate (more than 70%, better 90% and beware of soy lecithin), cocoa powder
• beware of sugar-free chewing gums and mints – some of them have carbs
Some Vegetables, Fruits, Nuts and Seeds with Average Carbohydrates – depends on your daily carb limit
• root vegetables (celery root, carrot, beetroot, parsnip and sweet potato)
• watermelon, Cantaloupe / Galia / Honeydew melons
• pistachio and cashew nuts, chestnuts
• Only very small amounts, better avoided completely: apricot, dragon fruit (Pitaya), peach, nectarine, apple, grapefruit, kiwifruit, kiwi berries, orange, plums, cherries, pears, figs (fresh)
Alcohol
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• dry red wine, dry white wine, spirits (unsweetened) – avoid for weight loss, only for weight maintenance
AVOID Completely: Food rich in carbohydrates, factory-farmed meat and processed foods

Ketogenic Diet Food List | ketogenic diets | best weight loss diet | ketosis diet plan | diet and nutrition | keto diet foods
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