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Bodybuilding Foods

Foods for Bodybuilding

Bodybuilding Foods

Bodybuilding Foods:

Vegetables don't have a sexy rep, but their therapeutic and healing properties are essential to keeping you as healthy as possible for maximum gym efforts. And a bodybuilder in optimal health will make gains faster than one who isn't. So ignore vegetables at your muscle-gaining peril.

Fighting disease to revealing your washboard abs, there are so many reasons to spend more time in the produce aisle that we could fill an entire issue. These are the most important reasons to say, more, when it comes to vegetables.

How to Eat:

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.

What to Eat:

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.

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.

Always purchase London broil that's bright-red in color. If it has even the slightest 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.

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.

A 4-ounce (measured raw) lean top round steak has 138 calories, 24 g protein, 0 g carbohydrate, 4 g fat, 0 g fiber.

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.

A 4-ounce serving has 27 calories, 3 g protein, 5 g carbohydrate, less than 1 g fat, 2 g fiber.

Fiber and Vitamins:

Unlike fiber and vitamins, what you don't see in those vegetable nutrition charts are the powerhouse antioxidant chemicals called phytochemical. The vegetable will produce them to protect itself during growth, but many phytochemical, such as lycopene in tomatoes and carotenoids in carrots, can also protect us against many ailments.


There's even a group of phytochemical called indoles found in cruciferous vegetables, such as cabbage and broccoli that stimulate enzymes to make estrogen less effective, a definite advantage if you yearn for more mass. Acting as antioxidants, phytochemical also aid in post-workout muscle repair.

Vegetables are a great source of something often neglected in bodybuilding nutrition fiber. As a source of bulk, veggies can slow digestion, which helps regulate blood-sugar levels.

Blood Sugar:

Improperly timed spikes in blood sugar which often come from eating high-carbohydrate. Low-fiber foods like white bread promote fat storage, and sudden drops can cause energy crashes, making it less likely that you'll push serious weight at the gym.

Ups and Downs:

Add vegetables to your lunchtime stir-fry and you could say adios to those ups and downs. You'll also tend to eat less because low-calorie, higher-fiber veggies take up room in the stomach and release chemicals that tell the brain to shut down the appetite.

Improve Digestion:

And don't overlook the fact that by improving digestion, vegetable fiber can support the absorption of vitamins, minerals, and amino acids all of which your muscles need for further growth. Vegetables are a free food with a very low-calorie density so you can eat almost unlimited amounts while still burning fat.

Digest Vegetables:

This lean indulgence is all because of a biochemical quirk that only veggies accept the starchier ones like corn and beets enjoy the body uses almost as many calories to digest vegetables as they contain in the first place. The leftover calories don t even has a fighting chance of being stored in a fat cell.
Bodybuilding Foods Reviewed by Bodybuilding Gym on 08:04 Rating: 5

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