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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Nutrition for Beginners | Ultimate 30-Day Beginners Guide To Fitness | Day 3

Steve cook teaches you about nutrition for beginners, Learn more about nutrition, from Bodybuilding.com’s thousands of articles, and dip into our bottomless well of healthy recipes!
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For many people, nutrition seems like the great mystery in a fitness and body transformation. Many people work hard in the gym for years without seeing the results they want, while others around them score the bodies of their dreams seemingly overnight.

Scores of people continually keep letting a troublesome craving or weakness dominate them, even when everything else in their nutritional life is in line. We’re pretty sure you know someone who fits that description.

| Day 3 Challenge |
– Read about nutrition and explore the Bodybuilding.com recipe database.
– Rest from exercise, limiting yourself to no more than a brisk walk and your general daily activities.

Nutrition doesn’t have to be complicated! If you approach nutrition not as a hunt for “the answer,” but as an education in the fundamentals, you can learn to fuel your performance and tailor your diet to your goals. Bodybuilding.com has thousands of articles and videos to help you every step of the way.

You can learn about new foods, like the greatest fat you’ve never tried, or the forgotten fiber all-stars. You can explore new ways to add more protein into your diet, take a hands-on approach to portion control, or learn about the latest diet trends, from intermittent fasting to flexible dieting.

Want to know where to start? Whether you plan to count your macronutrient intake—also known as your “macros”—down to the gram every day or not, you need to know what they are and what they mean. Start by learning what the macronutrients are, what they mean, and how to measure them.

Step two is to become best friends with this page: our recipe database. Despite what you think “clean eating” means, you will learn—and we know from experience—that the best diet is the one you’ll follow. That means food has to taste good at least some of the time—preferably most of the time—and our experts can help fill your life with delicious nutrition!

Questions? Get them answered on the Ultimate 30-Day Beginner’s Guide to Fitness thread on the Bodybuilding.com forum!

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The Ultimate NO CARB Full Day of Eating – high protein, low fat, no carbs

The Ultimate NO CARB Full Day of Eating - high protein, low fat, no carbs

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For already two weeks straight i have been carb depleting. That means i did not eat any form of carbohydrates.
I do not recommend anybody doing this because you will get mentally exhausted and low low on energy.

What i did for the past two weeks was pretty much only cardio. The first week i did high reps and low weight and the second week i did no weight traing what so ever.
Also i ate a lot of protein, i focussed to have the majority of protein out of meat sources.

Morning meal 1:
7 eggwhites and veggies

Meal 2:
370grams of chicken and green beans

Meal 3:
320grams of fish and again green beans

Meal 4 and 5:
Spicy tuna wraps (wrapped in lettuce) and two scoops of protein with 5-6 raspberries

I can tell you the calories are really low from all these meals. But spread throughout the day i did not feel any hunger.

I talked about my diet plan these coming weeks before my vacation. So i am going to do a reverse diet up to my vacation. Slowly increasing my calories by the week and decrease my cardio.
Check the part where i talk about it and you will hear me explain the whole plan 😀

That’s was pretty much a no carbs diet. A high high protein – low fat – no carb Full Day of Eating

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Monday: BICEPS MASS WORKOUT | Ultimate Arms by Guru Mann

BICEPS WORKOUT VIDEO by Guru Mann.
Biceps and Triceps advanced program where you can gain muscle mass and muscle definition and the program is “ULTIMATE ARMS” by Guru Mann.

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★ MONDAY: BICEPS MASS Exercises:

Exercise 1. Standard Grip Barbell Curl + Close Grip Barbell Grip ( Set 3, Rap/Set 8 )
Exercise 2. Dumbbell hammer curl + DB Incline Curl ( Set 3, Rap/Set 8 )
Exercise 3. Machine Preacher Curl ( Set 3, Rap/Set 8 )
Exercise 4 Reverse Cable Curl + DB Wrist Curl ( Set 2, Set/Rap 8 )

NOTE: Rest 90 sec. after every set
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Top 10: Ultimate List of High Protein Foods for Healthy Living

Top 10 High Protein Foods
Ultimate List of High Protein Foods for Healthy Living

“high protein foods, protein foods, protein rich foods”

Description:
Protein is a macro nutrient necessary for the proper growth and function of the human body. the amount of protein a person needs to consume per day is 46g for women and 56 g for men.Lack of protein leads to muscle atrophy, and impaired functioning of the human body.

10 – Yogurt, Milk, and Soy milk
6g – Protein in 100g
Cow’s milk contains a balance of the casein proteins and the soluble serum proteins, more commonly known as whey proteins.

9 – Yeast Extract Spread (aka: Marmite)
Yeast extract spreads are popular in Britain and Europe. A good source of vitamin B12, the spread also packs a lot of protein.27.8 g of protein per 100g

8 – Eggs (Egg Whites)
13g – Protein in 100g. Fish Eggs (Roe and Caviar) is also a great source of protein.

7 – Beans (Mature Soy Beans)
17g – Protein in 100g. The older, larger, and more mature a bean gets the more protein it carries. Mature roasted soybeans have the most providing 39.6g of protein per 100g

6 – Pork Loin (Chops)
25g – Protein in 100g. 33g – 1 Chop (135g)

5 – Fish (Tuna, Salmon)
26g – Protein in 100g, Yellowfin Tuna provides the most with 30g per 100g.

4 – Chicken Breast and Turkey Breast
30g – Protein in 100g, Chicken broilers have the most with 32.8g of protein per 100g

3 – Cheese (Non-fat Mozzarella)
32g – Protein in 100g. Low or Non Fat Mozzarella provides the most protein per calorie ratio than full fat cheeses.

2 – Roasted Pumpkin, Squash, and Watermelon Seeds
Pumpkin, Squash, and Watermelon Seeds, Peanuts, Almonds, A popular food in the Middle East and East Asia pumpkin and squash seeds provide 33 g of protein per 100g

1 – Lean Beef and Veal
To get the most protein out of meat, it is best to choose lean cuts. Specifically the top round of veal or beef provides around 36 g of protein per 100 g.