You are a bodybuilder, food is something to watch out for. You should not eat sober, but you must pay close attention to the nutrition you consume so that it supports your activities as bodybuilding. We’ve prepared some of the best bodybuilding foods you should know. Everything is cheap and the bonus for you is delicious.
You don’t have to eat fancy, there are lots of simple bodybuilding foods you can try, as long as you can keep the basic principles of food simple. To succeed in building muscle, you have to be consistent in your diet, it doesn’t have to be fancy but nutritious. You can choose your food at the grocery store, what kind of food it is, let’s see below.
List of Best Bodybuilding Foods
1. Egg white
Egg whites are a simple food and don’t cost a lot of money to buy them. Take a look at which bodybuilders don’t eat egg whites. This is the best source of protein for you.
Eat egg whites combined with oatmeal. Eating an egg white omelette in the morning can be a healthy food that can build your muscles. This is a powerful breakfast that becomes your diet in exercise.
May be you also interest in: Instant Pot Perfect Hard Boiled Eggs – How to Boil, but this is not effective for bodybuilders, because this is mix between egg white and egg yolk.
Instructions for buying eggs
When you buy eggs, check for cracks, egg dates and make sure they are fresh. Always take eggs that are freshly shipped and haven’t been in the store for a long time.
How to prepare it:
To prepare egg whites as the best bodybuilding food, you can use your hands manually. Indeed, there are many ways to use certain gadgets to separate egg whites from egg yolks, but the easy and practical way is with clean hands.
Take 6 eggs and prepare a small bowl. Crack 6 eggs and hold the yolks with your clean fingers, keeping the yolks in one place. You can use egg yolks for other purposes.
Use a fork to beat the egg whites that you have collected. Add spices such as pepper, salt, and your favorite seasoning. Keep beating with a fork or with a special whisk. Do this until bubbles or froth appear.
Spray the pan with non-stick oil, then pour the egg whites that have been prepared earlier. Tilt the skillet so that the eggs run all over the pan. Slide over with a spatula and fold your eggs in thirds as if you were folding an envelope. Slide to cook quickly and once cooked, immediately slide it with a spatula onto your plate. Immediately while still hot you enjoy this egg white as a bodybuilding food.
Nutritional content: 99 calories, 2 g carbohydrate, 21 g protein, 0 g fat, 0 g fiber.
2. London Broil/Top Round Steak
You used to hear that chicken breast is the best bodybuilding food. However, if you don’t have one, there are other alternatives. Fat-free red meat is also rich in protein. This fits and is suitable for those of you who want to shape the body with more red meat.
You can buy fresh, bright red London broil. If the color is brown, it indicates that the meat is bad.
Get a roast 1 inch thick, and take the meat with the least amount of fat.
How to prepare it:
An easy way to prepare a bodybuilding meal from red meat is to grill it. Heat the grill to the highest temperature, remove all the fat on the meat and cut the steak. Sprinkle with peppers, salt, or use a marinade.
Now it’s time to grill your steak as a food full of nutrients in building muscle. Bake for 3 to 6 minutes or until the texture is completely cooked through.
Nutritional value: 4 ounces of fat-free meat with 138 calories of calories, 24 grams of protein, 0 g carbohydrate, 0 g fiber and 4 g fat.
3. Salmon fillet
Salmon is a freshwater fish that offers essential nutrients such as healthy fats or unsaturated fats. In addition, salmon is also a good source of protein to be included in the list of bodybuilding foods. Bodybuilders must meet their protein needs in order to develop their muscles properly. The bottom line is that the diet you live in must be healthy and free of fat and rich in protein.
Besides, as quoted from muscleandfitness.com, bodybuilders often lack fat in their diet because they often get rid of fat and focus on protein. Well, why salmon fillets are the best bodybuilding food, this is because by consuming salmon fillets, they can replenish some of the lost fat and the fat provided is a type of healthy fat.
Instructions for buying salmon
You can get salmon at the grocery store. Salmon that is generally available in the American market is the Atlantis type. Atlantic salmon is bright orange in color and does not become slimy when touched.
Take a thicker piece and avoid the tail as it is tougher. Fish while in the water often use the tail for control, so this part feels tougher.
How to prepare it
Take your salmon and remove all the bones. We will be making salmon fillet, as the name suggests, this is a dish of boneless salmon. Remove any bones, and preheat the oven to 400 F.
Using a skillet or baking sheet, line it with aluminum foil and place the fillets on top for grilling. You can put 4 to 6 ounces of fillet at a time. Previously you have seasoned this salmon fillet with your favorite spices.
Bake your salmon for 10 to 14 minutes or until the fish is cooked through, you can use a fork to check the condition of your food.
If you have an air fryer, you can even more easily prepare your salmon, you can try the frozen salmon in air fryer recipe. It is more simple and nutrition without any additional fat within.
Nutritional value: 4 ounces of raw salmon fillet contains 207 calories, 23 g protein, 12 g fat, 0 g carbohydrate, and 0 g fiber.
4. Sweet potatoes
A bodybuilder not only needs protein, but also needs other nutrients such as carbohydrates to produce energy for daily exercise. Sweet potatoes are the best source of carbohydrates with good fiber content, so make them a part of your healthy diet.
Even sweet potatoes are an ingredient in bodybuilders’ food preparations for training sessions. You can consume sweet potatoes in various ways, either by boiling or steaming them or even by roasting them.
Instructions for buying sweet potatoes
When buying sweet potatoes you should know the guide. Choose sweet potatoes that are not jumbo in size and not too small. Then pay attention to the skin, choose one that is smooth and does not crack or break because this can make you have to throw some of it away.
As the best bodybuilding food, sweet potatoes are packed with many nutrients such as carbohydrates and antioxidants and others. You can choose between various varieties of sweet potatoes, you can choose white, orange or purple ones.
How to prepare it
You can bake sweet potatoes in the oven at 350 F. You can cook as many as 12 ounces at a time. But pay attention to the method. Before you bake in the oven, clean the skin of all dirt by washing it, drying it and pricking it several times with a fork.
This is so that your sweet potatoes are easy to cook, by piercing them, the heat will easily enter the inside of the sweet potatoes. Bake for 1 hour, or until your sweet potatoes are soft when pierced with a fork.
Nutritional value: An 8-ounce serving of sweet potatoes contains 240 calories, 4 grams of protein, 1 gram of fat, 7 grams of fiber and provides 55 grams of carbohydrates. The content of these nutrients gives an idea that this is a bodybuilding food that you should consume when you want to exercise.
5. Chicken breast
Another best bodybuilding food for you to build muscle is chicken breast. Chicken breast is not a secret anymore, we all know this is a part of chicken that is rich in protein and does not contain fat. Healthy portions and provides lots of protein for muscle mass gain.
Non-vegetarian bodybuilders have long made chicken breast their daily pre-workout diet. Its protein content makes it an essential food for optimizing your training sessions.
Guide for buying chicken breast
You can buy boneless and skinless chicken breasts in the frozen food section. Raw chicken should be pink, not white. Before using it, thaw your chicken overnight in the refrigerator.
Make sure when the chicken liquid that you buy does not smell and is not slimy.
Another chicken food that healthy, high protein and less fat is Frozen Chicken Patties in the Air Fryer. You can try this one if you have an Air Fryer cooker.
How to prepare it
How to prepare chicken breast as a bodybuilding food? You have to prepare it by baking, besides being delicious it is also nutritious.
Preheat your grill to the highest temperature, removing any fat that may be on the chicken breasts. Marinade with your favorite spices. Place the seasoned chicken on the grill, then turn the heat to the lowest possible temperature. Bake for 4-6 minutes and flip to the other side and cook for the same duration. Cook until the color is no longer pink.
If you have a cooking thermometer, place it on the thickest meat and make sure it shows 170 F.
Nutritional information: 6 ounces of raw chicken breast (weighed raw) contains 205 calories, also contains 4 g fat, 0 carbs, 0 fiber and 38 grams protein.
It is really an option for vegetarian bodybuilding food. Likewise, if you are in a financial crisis, you can use asparagus as the best food for bodybuilding. This food can absorb water so that it becomes an alternative substitute for chicken breast or other bodybuilding foods.
So, the water-absorbing properties of asparagus vegetables are higher than broccoli, spinach and others. It is sometimes a healthy food alternative for top bodybuilders when they are in crisis.
Asparagus buying guide
Choose asparagus that is bright, green and fresh with no stains. Also pay attention to the shoots, take those that are still fresh and not wilted.
Asparagus is good to eat for 3 days after harvest, so take it fresh in the market so you have 3 days to store at home.
How to Prepare Asparagus
For serving, you can bake or boil it. We will give you a guide to boil it. Take the young asparagus and discard the tough ones. If necessary, peel the skin to take the young stems.
Place in a saucepan, and add water so that it is 1 inch above the vegetables. Boil until these vegetables are crispy or delicious to eat, immediately serve while still warm.
Asparagus nutritional information: 4 ounces of asparagus contains 27 calories, 5 grams of carbohydrates, 3 grams of protein, 1 gram of fat and 2 grams of fiber.