High-quality foods will help you get high-quality results. If you are wondering why you don't lose more weight or gain muscle gain even though you are doing the same thing 90% of athletes do. This means that you put a lot of time and energy into the gym and did not eat any foods for bodybuilding in particular.
Food for bodybuilding
Good sources of protein:Eggs are considered the best bodybuilding food. You must eat 1 whole egg for every 3 eggs. Therefore, breakfast can include, for example, 6 egg whites and 2 whole eggs.
- Chicken breasts or wings are considered a high-quality and inexpensive source of protein, and it is one of the main elements in every diet.
- Turkey meat is a high-quality protein. A little more expensive than chicken breast.
- Meat steak and contains more fat than chicken, but it is a great source of meat.
- Fillet fish is expensive but worth the effort even once a week.
- Flounder - Inexpensive Fish.
- Cod - inexpensive fish.
- Wild salmon - a healthy fatty fish. Wild salmon can be obtained because the quality is much better but this leads to a higher cost.
- Canned tuna - a cheap fish. If you worry about your sodium you may want to do without this option. Make sure to get the tuna in the water, not the oil.
- Minced Meat - Make sure you get at least 90% meat without fat.
- Cheese - a slow digestible form of protein. It is excellent when you have a long time between meals and it is excellent before bed as well.
Proteins that you must stay away from in foods
- Chicken skin - the skin only adds the extra fat you don't need.
- Bread Crumbs Add simple carbohydrates that you don't need.
- Fish farm products - Because they contain less omega than wild fish, recent studies indicate that farm fish fat is unhealthy.
- Fatty beef - that is, minced meat whose percentage is less than 85%, makes the meat tastier, but the fat is very high.
Good sources of carbohydrates:
- Oatmeal - the best is slow-cooked oats where carbohydrates are slow to digest.
- Fruits - blueberries are high on the list of fruits for antioxidants and bananas are the best in terms of carbohydrates after exercise. The majority of them digest faster than complex carbohydrates, so they are best used before or after a workout.
- Vegetables - They all contain green carbohydrates, they also have fewer calories and clear carbohydrates. Vegetables are a great source of fiber.
- Brown rice - carbohydrates are slowly digested.
- Whole Wheat Bread - It is neither processed nor made from white flour. And carbohydrates in it slow digestion.
Carbohydrates that you should stay away from:
- Cereals - Most cereals are loaded with sugar.
- Candy-loaded with sugar.
- Corn flakes - loaded with simple carbohydrates and harmful fats.
- Sweetened juices - even most fruit juices are not preferred because they are based on water and sugar. Better to eat fruit.
Good sources of fat:
- Olive oil/flaxseed oil.
- fish oil
- Almond butter/cashew
- Natural peanut butter - not processed. A great source of fat and some protein.
The fats you need to stay away from:
- Fried foods
- Butter and margarine
- Palm oil and coconut oil.