In order to increase muscle size, the most basic dietary principle is to consume enough protein and complex carbohydrates. If you examine the standard diet of a bodybuilder, you will find that they rely primarily on chicken, beef, fish, egg protein, and protein powder to get their protein.
As for the sources of carbohydrates, oats, potatoes, rice and noodles are at the top of the list, and these foods make up the entire diet of most bodybuilders. However, this is regrettable. Because there are many everyday foods that never have a chance to appear on an athlete's table, but in fact, they are fully qualified to have a place. Many foods have the same advantages in promoting muscle growth and recovery, and each has its own nutritional characteristics. You know, the more diverse types of food you eat, the better the nutritional effect will be. Here are some great alternatives to traditional bodybuilding foods.
1. Ostrich meat - a kind of white meat that will surprise you. Everyone is familiar with chicken, a high-protein, low-fat poultry meat often used to replace red meat in the diet. Now you can try ostrich meat, which has similar ingredients to chicken and is also low in fat. But it contains more creatine, iron, and B vitamins than chicken. Since ostrich meat contains less fat, it takes less time to cook. Experts recommend not cooking ostrich meat past medium doneness. In terms of food safety, there is no need to worry too much, because the special pH value of ostrich meat is not as easily contaminated by coliform and salmonella as beef and chicken.
2. Beef liver - one of the most nutritious foods. The creatine it contains can promote muscle growth, carnitine promotes testosterone secretion and fat metabolism, B vitamins are involved in energy metabolism, and iron enhances the production of myoglobin (which is an energy substance in muscles and can promote recovery and nutrition delivery). For these reasons, beef liver should be one of the best foods for bodybuilders. It is recommended to eat it twice a week, 200 to 220 grams each time (raw weight). Contains 230 to 308 kcal, 36 to 48 grams of protein, and 6 to 8 grams of fat. 7 to 9 grams of carbohydrates. The same weight of beef contains the same amount of protein, but more fat and calories, and no carbohydrates.
3. Papaya - is a good bodybuilding fruit. It can provide a large amount of potassium, which is very helpful for the production of muscle glycogen and can also improve the contraction ability of muscles. In addition, because papain promotes protein digestion, it improves protein absorption, retention and muscle growth. Papaya should have a place in a high-protein diet, as it is also high in vitamin C. It is recommended to eat a small cup of papaya meat with each protein meal for better results.
4. White Bread - There are conflicting opinions about white bread. oneOn the one hand, it is digested and absorbed quickly, thus increasing the possibility of the body storing fat. But on the other hand, for bodybuilders pursuing muscle volume, rapid consumption and absorption is beneficial. Eating fast-burning carbohydrates before and after training can prevent muscle breakdown, especially when consumed at the same time as protein. A few slices of white bread with fat-free cheese can create an internal environment conducive to muscle growth. It is recommended to eat two slices of bread with cheese 30 minutes before training, and 3 to 4 slices of bread with jam, plus a whey protein shake after training.
5. Olives - The polyunsaturated fat contained in olives can indirectly increase the level of ketone in the body, and can also promote fat consumption under the premise that the fat intake in the diet does not exceed the daily recommended amount. In other words, eating a few olives a day is beneficial to developing a low-body-fat physique, but it must be combined with a strict diet plan to achieve this.
6. Honey - ideal carbohydrate. Many bodybuilders still believe that all the fast-absorbing carbohydrates will make them fat. But honey has been shown to be a very effective carbohydrate for restoring muscle glycogen. Although it is consumed quickly, it does not significantly stimulate the secretion and increase of insulin. This means that honey is an ideal source of carbohydrates after a bodybuilding workout, which will keep body fat levels in check. It is recommended to take 2 tablespoons of honey before and after training. You can add it to a smoothie or spread it on bread. It is said that honey also has good antioxidant properties.
7. Corn starch - can delay the decomposition of other carbohydrates in the stomach. This is important for people who need to lose fat and fight hunger. One way to incorporate cornstarch into your diet is to coat chicken breasts in cornstarch and cook them in a nonstick pan. The starch coating prevents the loss of juices in the meat, making it more tender. If you eat this chicken with potatoes or rice it can further slow down the digestive process.
8. Molasses - a nutritious food that can improve taste. Every bodybuilder who wants to build muscle must eat oatmeal. Whether it is oatmeal with milk, rice cereal or granules, it is a good source of carbohydrates. But some people don't like the taste and texture of this kind of food, so they can try adding 1 to 2 tablespoons of honey and artificial sweeteners. Honey is rich in minerals and can also improve the taste of those bodybuilding foods.
9. Onions - Raw onions contain a chemical that is beneficial to fat consumption. It also has antioxidant effects that can fight against harmful free radicals produced by intense training. Too many free radicals can cause muscle inflammation, weaken the immune system, drain carnitine from the muscles, and hinder physical recovery.
Onions are also rich in sulfur compounds, which have many benefits for human health. The propylene disulfide in it can promote the body's insulin secretion.Internal circulation, very suitable for consumption after training. When onions are taken with other muscle-building nutrients (such as whey protein, carbohydrates, creatine), they increase muscle nutrient absorption. Raw onions can be eaten on burgers or sandwiches, or chopped and mixed in. Eaten in tomato sauce.
10. Asparagus - also a great way to reduce fat. Bodybuilders who are losing fat usually eat many vegetables with lower calorie content, and asparagus, as a less popular vegetable, generally does not appear on the table. In fact, asparagus is particularly good for fat loss.
First of all, asparagus has a diuretic effect, which helps the body eliminate a large amount of excess water. Secondly, asparagus contains special glutathione, which can promote the body to produce a hormone-like prostaglandin, which affects the growth of the body. Glutathione also has liver-protective functions. It is recommended to eat several times a week.
11～12. Fenugreek and turmeric - these are the two spices that make up kaw powder. Fenugreek and turmeric stabilize blood sugar levels and are therefore beneficial for bodybuilders. If you suffer from low blood sugar, you can also try eating more of these two spices. Turmeric also has caloric regulating properties and can increase the body's metabolic rate, while fenugreek can increase testosterone levels in the body.