Bodybuilding Foods
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Bodybuilding is a sport that you like to eat ! When you are training to increase muscle mass and strength ,you have to eat a lot of food - good quality food . The better the quality , the more you earn . So we thought we listed 8 of the best muscle building foods you can eat would. Include these foods regularly in your diet if you really want to pack on the Mass. Now, they are in no particular order , Bodybuilding Foods they are all good ! Here we go!
A. Chicken Breast : (Bodybuilding Foods)
Most bodybuilders who claims to have eaten a lot of these little babies in their time . And why not . They are rich in protein and low in fat,and have a mild flavor that easily goes with many other foods. BUY : Buy boneless chicken breasts . It is a good butcher or local supermarket often have special. Buy in bulk and divide into individual portions and store in the freezer. Ensure that raw chicken is pink (not white - toned ,suggesting frostbite or improper cooling ) . Thaw in the refrigerator overnight. Thawed chicken should not feel or feel sticky. Prepare : One of the best ways to cook chicken breast is grilled in a sandwich press . Preheat grill to greater value if the configuration of heat barbecue .Remove any visible fat from the chest , or marinate and season with your favorite spices or sauce. Place chicken on hot grill (it should sizzle ) ,then turn heat to low settingif you can adjust the settings. Cook for 4-6 minutes, until no longer pink inside (cut with a sharp knife ) .Bodybuilding Foods
Half a chicken breast ( gross weight ) is about 170 grams.Bodybuilding Foods
200 calories ( 840kj )
38 g of protein
0 g carbohydrate
4 g fat
0 g fiber
Two . Egg whites : (Bodybuilding Foods)
Until the whey protein are egg came the standard by which all other proteins are measured. Egg whites have a very balanced amino acid profile and make a perfect meal bodybuilding. An egg white omelet can transform your breakfast meal in power to run the rest of your day .(Bodybuilding Foods) BUY : When you buy your eggs always check the expiration date and open the box to check for cracks or damage. Also, make sure to store eggs in the refrigerator. Although the eggs are stored unrefrigerated not necessarily causing the disease ,(Bodybuilding Foods) retain their nutritional value as in the refrigerator . Prepare: Although many devices promise an easy way to separate the yolk from the white , the fastest , easiest is to simply use their own hands. For this recipe six egg white omelet , crack six eggs in a medium bowl. Then, using clean fingers ,(Bodybuilding Foods) gets slightly yellow , remove them one by one, and discard . Another way to separate egg yolks is divided half and half yolk pours another on a plate. When you have collected all the download white with yellow helmet . With a fork or whisk ,(Bodybuilding Foods) beat the egg whites with the salt , pepper and any of your favorite herbs until well combined and some bubbles have formed on top .(Bodybuilding Foods) Spray a medium nonstick skillet with cooking spray . Place over medium heat and add the egg whites .(Bodybuilding Foods) After about 15 seconds , reduce heat to medium. Pull the edges of the omelet with a spatula and tilt the pan slightly so the ski raw eggs under cooked portion . (Bodybuilding Foods)Continue this around the perimeter for more raw egg disappears. Then fold the tortilla into three parts , as if folding a letter to fit into an envelope. Spatula,(Bodybuilding Foods) gently slide the pan to a plate and eat immediately. If you are not a hard diet , you can leave one or two yolks from the whites . Nutrients: A white egg omelet 6 contains :
99 calories
21 g of protein
2 g carbohydrate
Fat 0g
0 g fiber
Three . oats : (Bodybuilding Foods)
This slow-burning carbohydrates make the perfect breakfast or snack pre-workout carbohydrates . Why? Two words : energy conservation . When you train hard , the carbohydrates stored in muscle or muscle glycogen , become the main source of fuel. As glycogen levels decrease , so does the intensity of training . By contributing to stable energy levels in the blood , oatmeal prevents the rapid evacuation of glycogen levels . Oats are also rich in very good health , and other nutrients that help with circulation fibers Shop Health and Heart : prepare : Cook - Add 2 cups in a saucepan and just cover with water. Cook over high heat until the mixture begins to bubble. Add more water if too dry. Cooks in 3-4 minutes. Microwaves - add 2 cups of a bowl and cover with water. Cook for 90 seconds. Remove and stir. Add water if necessary , and cook on high for 60-90 seconds. Drizzle honey and add milk to taste. Since no additional protein , mix your MAX ' preferred protein S and pour on top .(Bodybuilding Foods) Nutrients: 2 cups oats contain : Oats are very cheap. There are many brands available in your local supermarket or health food shop . Rolled oats are just oats that were partially crushed to break the grain and allow faster cooking. Once opened store in a sealed airtight container to keep fresh .
294 calories
12 g of protein
50 g carbohydrate
4 g fat
8 g fiber
April . Lean red meat :
Lean cuts of red meat are full of complete protein and can really help pack more beef in the frame. Red meat is also a rich source of iron and other essential minerals BUY :(Bodybuilding Foods) Always buy meat that is bright red in colour.If even lighter shade of brown to it, began to spoil . Try to find meat with little visible fat as possible . Minced lean red meat is a good alternative . Find accredited or faint of heart cutouts smart fats. Prepare : There are many good ways to cook the meat.(Bodybuilding Foods) Perhaps the simplest and most healthy grill is once again with his sandwich grill press. Preheat a grill to the highest setting heat .(Bodybuilding Foods) Season both sides of meat with salt, pepper and / or a mixture of spices or marinade. Place on grill and cook 3-6 minutes until cooked to your liking. Other methods are good barbecue and jumped . (Bodybuilding Foods)Nutrients: 200 g of lean meat (gross weight ) contains:
275 calories ( 1155kj )
48g protein
Carbohydrates 0 g,
8g of fat ,
Fiber 0g .
May . Canned tuna :(bodybuilding food list)
You just can not beat the canned tuna for the convenience of our day.(Bodybuilding Foods) Most small and medium boxes have a ring of high-waisted ,(Bodybuilding Foods) so all I really need your tin and fork. Along with this convenience ,(bodybuilding diet) manufacturers now produce an (Bodybuilding Foods)amazing variety of flavored tuna tuna does not mean being boring. Tuna is an excellent source of protein and is also a great way to get your daily dose of omega- 3 DHA and EPA. BUY : Most supermarkets have a wide scope. Tin sizes are small - about 85 grams , average - about 185 grams , and large - about 500 grams. For your average bodybuilder ,(Bodybuilding Foods) 185 grams of tin is the ideal size, or maybe a couple of boxes with ones taste. Keep an eye on the fat and avoid tuna in oil ,(bodybuilding diet) choose tuna in spring water as an alternative. Prepare : You can eat tuna straight from the can or combine it with salads ,(Bodybuilding Foods) pastas and sandwiches.
A box of 185 g of tuna in spring water contains:(bodybuilding food list)
156 calories ( 654kj )
36g protein
Carbohydrates 0 g,
1.2 g of fat ,
Fiber 0g .
6. Sweet Potato:(Bodybuilding Foods,bodybuilding food list)
Muscle can not be built only protein .(Bodybuilding Foods) Carbohydrates provide the energy you need to work hard and play hard.(bodybuilding food list) You hit that sweet potatoes provide without an overdose of your system with simple carbohydrates ,(Bodybuilding Foods) quick action .(Bodybuilding Foods) You see the sweet potato is low in glycemic carbohydrates ,(Bodybuilding Foods) which means it releases energy over an extended period to keep playing hard longer. They are often used by bodybuilders pre contest will seek to fill the depleted muscles,(bodybuilding diet) but even if you do not get ready for the stage ,(Bodybuilding Foods) are a big part of any trading strategy or plan mass . BUY :(Bodybuilding Foods) Sweet potatoes are different from normal ground apple . (bodybuilding food list)They have a dark skin and orange pulp and nutrient-packed color. When choosing a sweet potato, make sure you have a smooth and without bruises or spots of skin business .(Bodybuilding Foods) Stick with small or medium size , they tend to taste better than the jumbo sweet potatoes. Prepare :(bodybuilding diet) Preheat oven to 180 ° F. Sc(Bodybuilding Foods)rub the potatoes in cold water with a vegetable brush ,(bodybuilding food list) making sure to remove any dirt . Dry, and then click 5-6 times with a fork .(bodybuilding food list) Bake for about hourNUTRIENTS(Bodybuilding Foods) : A 280 g sweet potato contains : a 280gram potato. Pierce with a fork to see if it is cooked. Must be flexible. Alternatively, you can microwave on high 6-8 minutes A medium sweet potato .
260 calories ,
5 g of proteins ,
60 g of carbohydrates,
1 g of fat,
7 g of fibers .
7. broccoli:(Bodybuilding Foods)
Chicken and broccoli is the staple of many bodybuilding competition shape .(Bodybuilding Foods) Why is broccoli ?(bodybuilding food list) While broccoli is rich in fiber and minerals ,(Bodybuilding Foods) it is a special class of nutrients called indoles course that really helps any athlete suction force .(Bodybuilding Foods) Indoles functions to suppress estrogen, (bodybuilding food list)" female hormone (bodybuilding food list)" that can make more efficient at storing body fat in the body. Bodybuilders What men do not know they produce small amounts of this hormone.(bodybuilding diet) Keep a lid excess estrogen ,(Bodybuilding Foods) fat loss becomes easier Broccoli is available year round ,(Bodybuilding Foods) and is also rich in phytochemicals and fiber to fight cancer BUY (bodybuilding food list): ..(bodybuilding diet) widely available in supermarkets, do . company you choose broccoli and green uniform not choose broccoli that prepare or yellow flowering began. Cut the broccoli stalks and small head broccoli is a first in a salad or cooked with sautéed in cooking ..(bodybuilding food list) The best way to preserve nutrients is to steam or microwave until just softening nutrients 1 cup steamed broccoli contains(bodybuilding food list) . :
56 calories
6 g of protein
10 g carbohydrate
Fat 0g
3 g of fiber
8. Brown Rice :(Bodybuilding Foods.bodybuilding diet)
Brown rice is the bomb! Why?(bodybuilding food list) A whole grain of rice has several layers .(bodybuilding food list) Only the outermost layer ,(bodybuilding diet) the hull , (bodybuilding diet)is removed to produce what we call brown rice. This process is the least damaging to the nutritional value of the rice and avoids the unnecessary loss of nutrients that occurs with further processing.(bodybuilding food list) When the rice is milled to remove the bran and most of the seed layer ,(bodybuilding food list) the result is white rice,(bodybuilding food list) but rice that has lost much of nutrients. At this stage,(bodybuilding food list) however, the rice is still unpolished ,(bodybuilding diet) and it takes polishing to produce the white rice we are used to seeing. Polishing removes the aleurone layer of the grain -(bodybuilding food list) a layer filled ,(bodybuilding food list) fatty acids essential to maintain health . Because these fats ,(Bodybuilding Foods) when exposed to air in the refining process , are very sensitive to oxidation , this layer is removed to extend the shelf life of the product.(bodybuilding food list) The resulting white rice is simply a refined starch that is largely private part of their original nutrients .(bodybuilding food list) Brown rice as an excellent source of manganese and a good source of minerals such as selenium and magnesium. It is also a good source of vitaminB1 ,(bodybuilding food list) B3 , phosphorus,(Bodybuilding Foods) iron, dietary essential fatty acids B6 and manganese and fiber. Shopping : You can buy brown rice in your local supermarket . Buy a good quality brand and if you buy in bulk , (bodybuilding food list)it is very economical. (Bodybuilding Foods)Store uncooked rice in an airtight container you. Prepare: If rice is often cooked a good rice cooker is a great Investmnent .(Bodybuilding Foods) They cost around $ 30 - $ 40 and cook white rice. Simply add rice and water,(bodybuilding diet) turn on and 20 minutes later you have perfectly cooked rice. Alternatively , you can cook rice on the stove or in the microwave.(bodybuilding diet) Check the address on the package. One cup of uncooked rice swells more than 2 cups after cooking .(Bodybuilding Foods) Nutrients: I cup uncooked brown rice contains:
236 calories ( 988kj )
5 g of protein
43 g carbohydrate
4 g fat
3 g of fiber
(Bodybuilding Foods)
