Bodybuilding foods: best foods for muscle growth

Dairy products are the most easily available and rich protein sources. They are not only rich in essential amino acids but also provide a good source of nutrients which promote muscle buildup and good health. Let us have a look at some common ways you can add dairy to your bodybuilding diet.

Eggs are probably the first thing that most people think of when talking about muscle building foods. And for a good reason. Eggs are rich in proteins, specifically an amino acid leucine which is very important in the synthesis and maintenance of skeletal muscles. Most people prefer to use only egg whites and discard the yolk, but recent studies indicate that whole eggs are more beneficial in building muscle mass than just the egg white. This is because egg whites lack certain amino acids, vitamins and nutrients which are present in the yolk. Also, consuming yolk improves the body’s ability to absorb egg white proteins. So, don’t throw away half of your nutrition and take whole eggs instead.

One large egg contains about 6 gram of protein, you can take about 1 to 3 servings of egg per day, but it would vary as per your total protein intake. It is the best to cook eggs before consuming them as raw eggs pose a threat of infections like salmonellosis.

Meat is yet another protein-rich food that is highly sought after for its muscle building benefits. 100g of lean chicken contains about 30 g of protein and the recommended daily allowance for chicken is about 200 g per day.

Chicken breasts, in particular, are the best protein source for bodybuilding since they are low in fat and have all the goodness of essential amino acids present in chicken. Removing chicken skin also gets rid of the extra fat, leaving you with healthy protein.

Additionally, meat supplies a good amount of vitamin B12 and chicken and poultry are rich in niacin. Lean meat also improves the absorption of other nutrients in the body, making it the perfect supplement for a healthy diet.

However, it’s better to opt for roasted meats instead of fried alternatives which would increase your total fat intake.

Fish is one of the best choices for building muscles. Not only is it rich in proteins but also contains healthy fats (omega-3 fatty acids) which help maintain optimal health and is good for the heart. Omega-3 fatty acids help in improving muscle development, as demonstrated by studies. Also, fish contains vitamins and minerals which just add to its health building benefits. Fatty fishes like trouts, salmons and sardines are the best for muscle building.

However, most of the healthy and fatty fish are quite costly which makes it lose some of its charm. If that is one of your problems, you can opt for fish oil that doesn’t give you fish protein but you can still reap the muscle building benefits of omega-3 fatty acids. Further, some people aren’t fond of the taste of fish. This can be easily amended by adding some flavours and garnishes to fish. 100 g of canned salmon or tuna contains about 20 g of protein. You can add about 100g of fish to your daily protein diet.

Water might be the last thing that comes to your mind when it comes to muscle building but it is the most important. First of all, water is one of the major components of human bodies. It is essential to maintain cell structure and functions and also helps in detoxifying the body by flushing out all the waste from body tissues and blood. As a result, a well-hydrated body is much more resistant to infections and disease.

Water plays a role in protein anabolism and it also stretches the muscles which aid in muscle growth in the long term. Water helps in transporting all the minerals and nutrients to muscles and maintains electrolyte balance. Additionally, it helps in providing a regular oxygen supply to your muscles keeping them from being fatigued. It is best to take 6 to 10 glasses of water per day to remain hydrated and to reap all the benefits of your weight training and diet program.

(Read more: Dehydration prevention)

Fibres may not build muscles directly but they can definitely be a smart addition in a bodybuilding diet. Now the question arises, how would fibres be good for muscle buildup?

Well, first, water aids in improving digestion and absorption of certain nutrients. Second, it bulks up the food in the intestines making you feel full for a longer period and improving satiety. This reduces snacking on unhealthy and quick calorie foods, making your exercise and diet regime work faster. Additionally, some types of fibre aid in expelling extra fats and cholesterol out of the body, which is one of the primary goals of every bodybuilding routine.

Adding fresh fruits and vegetables, whole grains and oatmeal along with nuts like almonds and pistachios make sure that you get enough fibre for your day. However, the daily recommended requirement for fibre is about 25g and it is important to maintain adequate water intake along with a fibre-rich diet to avoid clogging of your gut and to keep off constipation.

If you are a vegetarian or a vegan, soybean may be your protein of choice. It is a plant-based protein which is well known for its weight loss benefits. It promotes muscle building and cholesterol loss.

Preclinical studies suggest that taking soy protein with regular exercise helps reduce exercise-induced muscle damage along with improving muscle function. Though whey protein and milk are better muscle builders than soy protein, the latter has some other benefits on the cardiovascular system and metabolism which somewhat covers for this lack.

Also, it is a good source of fibres and healthy fats which makes it the perfect supplement for improving and maintaining overall health. Soy protein can be easily incorporated in your daily diet by taking soy nuts, tofu, soymilk or soynut butter. Tofu sandwiches, salads and grilled tofu are just some of the ways to keep it interesting.