Some perfect meals for bodybuilding diet

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meals for bodybuilding
perfect meals for body building diet

Some perfect meals for bodybuilding diet.

Once you have committed to a health and fitness regimen you need to know some perfect meals for bodybuilding diet. For those who just want to lose a few pounds the answer is simple enough, you can reach your goal by eating healthy foods, eliminating most sugars and fats and reducing your daily calorie count.

If you want to build bulk and develop stronger muscles for your body then you will have to target eight meals that offer your body some other factors besides just some reduced calories. It is going to be easy to add lean muscle to your frame once you understand why these 8 select foods are so important

Some perfect meals for bodybuilding diet are listed below.

  • Eggs
  • Legumes
  • Nuts
  • Kale
  • Spinach
  • Fish Oil
  • Seafood
  • Bran Brown Rice Quinoa

Power Up with Protein for Maximum Muscles

Protein is one of the most important “building blocks” necessary for the development of powerful body muscles. You should choose foods that contain large amounts of protein to help you acquire larger muscle mass.

These include foods such as eggs and legumes.

The protein in an egg is divided between the yolk and the egg white. Most serious bodybuilding will eat all of an egg, while those who need to lose a few pounds will concentrate on eating just the egg white.

Nuts are another important source of protein, vitamins, and minerals. If you want to build body muscle naturally then add peanut butter, almonds, walnuts, peanuts, pecans, and pistachio nuts to your diet.

You can also include healthy food such as Red meat and dress chicken. These are the kinds of foods that will all give your body the protein that it needs to create a stronger diet. One interesting point to remember is that your bodybuilding eliminates excess protein instead of storing it for future use.

Leafy Greens

Leafy greens

Eat large amounts of leafy green veggies such as kale and spinach. These vegetables will contribute to iron, essential vitamins, minerals, and anti-oxidants. For your health, and strong muscles you should include these leafy greens meals for bodybuilding diet.

Fish Oil – Fresh Seafood

Deep sea fish oil

Fish oil, seafood and some choice freshwater fish can help you boost your protein intake. You will also give your body a supply of important Omega3-fatty acids that promote a stronger cardiovascular system. Look for wild salmon, tuna, sardines, mackerel, shrimp and “oily fish” when you are developing a bodybuilding diet plan.

Whole Grains

Beat, whole grains

You should also be adding whole grain food products to your diet. Bran, brown rice and quinoa can provide you with sources of long-lasting energy without overloading your system with sugars, starches, and unnecessary carbohydrates.

Balance your Meals with other Healthy Food Choices

Your body will still need a regular supply of carbohydrates, healthy fats, fruits, and veggies. While these do not contribute directly to the building of muscle tissue these food groups will still contribute essential elements that your body requires. All of these components are necessary to meet the nutritional demands of a rigorous muscle-building regimen.

When you want to eat foods to build muscle tissue do not overlook the nutritional value of tomatoes, potatoes, corn, and beans. These are all foods that contain little fat, few calories and still deliver a potent punch of healthy vitamins and minerals that will help you develop larger stronger muscles.

Olive oil, butter, cheese, and yogurt should also be considered for inclusion in your muscle-building diet. These are food items that promote better health and vitality. You can also use these food choices to provide your body with some much-needed energy before and after those weight-lifting routines.

Summary

Once you have determined which are your favorite foods that build muscle you can structure healthy meals each day of the week. Then you will be able to get the most out of those amazing work-outs and impress others with your rapid muscle development

Here is some Bodybuilding menu.

Monday

  • Breakfast: Scrambled eggs with mushrooms and oatmeal.
  • Snack: Low-fat cottage cheese with blueberries.
  • Lunch: Venison burger, white rice, and broccoli.
  • Snack: Protein shake and a banana.
  • Dinner: Salmon, quinoa and asparagus.

Tuesday

  • Breakfast: Protein pancakes with light-syrup, peanut butter, and raspberries.
  • Snack: Hard-boiled eggs and an apple.
  • Lunch: Sirloin steak, sweet potato and spinach salad with vinaigrette.
  • Snack: Protein shake and walnuts.
  • Dinner: Ground turkey and marinara sauce over pasta.

Wednesday

  • Breakfast: Chicken sausage with egg and roasted potatoes.
  • Snack: Greek yogurt and almonds.
  • Lunch: Turkey breast, basmati rice, and mushrooms.
  • Snack: Protein shake and grapes.
  • Dinner: Mackerel, brown rice and salad leaves with vinaigrette.

Thursday

  • Breakfast: Ground turkey, egg, cheese and salsa in a whole-grain tortilla.
  • Snack: Yogurt with granola.
  • Lunch: Chicken breast, baked potato, sour cream, and broccoli.
  • Snack: Protein shake and mixed berries.
  • DinnerStir-fry with chicken, egg, brown rice, broccoli, peas, and carrots.

Friday

  • Breakfast: Blueberries, strawberries and vanilla Greek yogurt on overnight oats.
  • SnackJerky and mixed nuts.
  • Lunch: Tilapia fillets with lime juice, black and pinto beans, and seasonal veggies.
  • Snack: Protein shake and watermelon.
  • Dinner: Ground beef with corn, brown rice, green peas, and green beans.

Saturday

  • Breakfast: Ground turkey and egg with corn, bell peppers, cheese, and salsa.
  • Snack: Can of tuna with crackers.
  • Lunch: Tilapia fillet, potato wedges, and bell peppers.
  • Snack: Protein shake and pear.
  • Dinner: Diced beef with rice, black beans, bell peppers, cheese and pico de gallo.

Sunday

  • Breakfast: Eggs sunny-side up and avocado toast.
  • Snack: Protein balls and almond butter.
  • Lunch: Pork tenderloin slices with roasted garlic potatoes and green beans.
  • Snack: Protein shake and strawberries.
  • DinnerTurkey meatballs, marinara sauce and parmesan cheese over pasta heat

What are the best supplements for bodybuilding diet?

Protein

protein include eggs, meat,milk,fish

Protein is an absolute essential towards both bulking and cutting. Without sufficient protein consumption, the body will start to break down its own muscle; this process is called the catabolic state.

If you’re trying to bulk up, you want to stay as far away from the catabolic state as possible. How do you do that? You would stay out of the catabolic state and in the anabolic state by providing your body with enough protein so it could build muscle. When it comes to protein, there are two main types: Whey protein and casein protein.

Whey Protein

whey protein

Whey protein is probably the most commonly used protein in a bodybuilding diet. It is a quick-dissolving protein that usually runs through your entire body in about an hour. The ideal time to take this protein is before and after your workouts.

By consuming whey protein before you workout, you would make sure that your body has enough building blocks to build your muscles with. By consuming whey protein after your workouts, you would make sure that your body has enough building blocks to repair the muscles that you were working on in the gym.

Another ideal time to consume your whey protein is right when you wake up. The reason for that is because your body is in the catabolic state when you sleep (because nobody eats in their sleep).

When you consume protein at that time, you flood your body with protein so your body doesn’t have to break up your hard-earned muscles for energy.

I strongly recommend Optimum Nutrition 100% Whey Protein Gold Standard. Cheap, effective, tastes great and mixes easily.

Casein Protein

casein protein

Casein Protein is a slow dissolving protein that can stay in your body for more than 5 hours. It is derived from milk products so the protein found in milk is also casein protein. The ideal time to consume casein protein is right before you go to bed.

The reason why you would consume casein instead of whey before you sleep is that casein protein will stay in your body almost for the entire night whereas whey protein will get out of your system in a matter of 1-2 hours.

Muscle Milk

muscle milk

One might also consume casein protein before and after a workout as well so they flood their entire body with sufficient slow-acting protein all throughout the workout.

I strongly recommend CytoSport MuscleMilk. It tastes great and really works. CytoSport also claims that MuscleMilk contains its patented lean lipids, which actually is considered “good” fat and helps burn regular fat in your body.

Creatine

creatine

Creatine is considered essential for most bodybuilding. Creatine is an amino acid found in the human body and also in red meat, fish… It is made from arginine, glycine, and methionine.

Creatine plays a major role in cellular energy and helps regenerate ATP (Adenosine Triphosphate) in the human body. Without ATP, muscle contraction is not possible. Creatine claims to increase energy, power output and enhances muscle size and strength.

Creatine is by no means asteroid. Creatine is not a lab synthesized substance; it is made naturally in the body. There are many different types of creatine products out there:

100% pure creatine monohydrate

100% pure creatine ethyl ester

Creatine with Nitric Oxide mix

Creatine with sugar mix

Which Creatine Product Should I Buy?

This question is very popular among the bodybuilding community. Most people would simply tell you to buy bulk creatine ethyl ester or bulk creatine monohydrate, and they’re right. Pure bulk creatine is very effective and very inexpensive. However, if you have the money, I recommend you try Gaspari Nutrition Size-On.

It cost about 50 dollars for a 30 day supply. For more information about which creatine product is right for you, check out the forums on Bodybuilding.com. Creatine is probably the number one topic on the forum.

Multivitamins

Multivitamins capsules

Multivitamins won’t help you gain much muscle mass, but it is very beneficial for your body. After a grueling workout, we lose lots of water and vitamins from our bodies. Therefore, we need to replace those precious vitamins with a simple multivitamin such as Animal Pack or Centrum performance.

I recommend Centrum for those people on a budget and Animal Pack if you can afford it. 150 tablets of Centrum Performance is about seventeen dollars at Costco.

Simply relying on foods for your daily vitamin intake is not enough because we expend more nutrients than the average person. Without sufficient vitamins, we cannot perform to our best in the weight room, ultimately resulting in no muscle gain.

Nitric Oxide:

Nitric oxide

This is recommended, not essential in your bulk. Nitric Oxide helps dilate the blood vessels in your body to allow more blood to go to your muscles. Therefore, your body will not get very sore the next day because more protein is being sent into your injured muscles to help repair it faster.

Some people also take Nitric Oxide for the “pump” it creates. There’s nothing more motivating than seeing your veins bulge up when you’re doing curls. Again, this is not essential because your muscles can be repaired just as fast if you were to consume sufficient protein and glutamine. If you do indeed decide to purchase Nitric Oxide, I recommend buying BSN NO-
Xplode

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9 COMMENTS

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