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Top 10 Bodybuilding Foods

1. Oats

Oats are the go-to food for bodybuilding. If you’re struggling to keep your calorie intake up, then oats are the right food for you - they’re calorie-dense, making them a quick and easy way to increase your calorie intake without resorting to junk food.

Also, oats are high in protein – 17% of oats by weight is protein – that means if you eat 100g of oats, you’re getting 17 grams of protein.

You can take oats with water or milk and you can also add fruits like strawberries and blueberries for more flavour.

2. Kidney Beans

This might be a surprising one. Kidney beans are 24% protein – almost as much as tuna (below) – and they are also very rich in folate, a micronutrient which is important for muscle cell growth.

If you’re vegan or vegetarian, kidney beans are especially great for you – they are a complete protein – meaning that they contain all the essential amino acids which your body (and muscles) need. This means that you can replace meat with kidney beans and still achieve your protein requirements.

2. Chicken Breast

No list of foods for bodybuilding would be complete without chicken breast – and for good reason.

Chicken breast is 31% protein – that means, for every bite of chicken you take, one third of it is protein. Compared to other animal meats, chicken is low in saturated fat, and this is important for preventing heart disease.

4. Salmon

Salmon is a rich source of omega-3 fatty acids which reduces delayed onset muscle soreness, allowing you to perform better on your next workout. It also increases the rate of muscle protein synthesis, assisting in the production of muscle tissue.

5. Non-Fat Greek Yoghurt

Non-Fat Greek Yoghurt is low in calories - it is made up of 11% protein and 4% carbohydrate, with no fat - hence the name. It’s a quick way to intake protein since you don’t have to cook it or prepare it, as opposed to chicken or salmon. It also contains calcium which is important for bone strength.

You can eat it plain or with fruit eg. cherries or blueberries.

6. Almonds

Almonds, like other nuts, are calorie dense – 100 grams of almonds contains 575 calories. This means, that they are especially helpful for people who are struggling to eat enough calories.

Almonds are 21% protein, making them an ideal light protein snack. Most of almonds’ calories come from unsaturated fats, which have been found to be beneficial for one’s blood cholesterol profile.

7. Banana

Banana are a source of carbohydrates and sugars – making it the ideal snack to take when you need a quick source of energy before a workout.

8. Peas

Peas are a rich source of many micronutrients essential for functioning of the body. In turn, making these micronutrients important for building muscle.

9. Rice

Rice is the ideal source of slow-digesting carbohydrates, making it a great source of energy for training.

For those struggling to choose between white rice and brown rice, brown rice is nutritionally the better option – it contains more fiber, a higher quality protein and a better micronutrient profile.

10. Low-Fat Milk

For those struggling to get enough calories during their daily routine, lowfat milk is a good option. A cup of lowfat milk contains 8 grams of protein and approximately 100 calories. Lowfat milk is a much better option than regular milk since it contains less saturated fat – which is bad for your heart and arteries.

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