There’s no way you can build a great body without having a great diet. And – contrary to what many may think – a great bodybuilding diet doesn’t just consist of pills and powders. You need real, whole foods one a regular basis (that is, several times a day) if you want to be able to carry huge amounts of muscle mass while simultaneously maintaining low body fat levels. Here are five great foods that many of the worlds greatest bodybuilders consume regularly:
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Eggs. Eggs don’t only come with large quantities of high quality protein, but also another nutrient that is of prime importance to any bodybuilder: cholesterol. While cholesterol continues to get a bad rap in the press and can be unhealthy in too high quantities, one must not forget that it is also a substance that can benefit you immensely as a bodybuilder, because of it’s important role in the body’s own testosterone production. Research has shown that bodybuilders on a low cholesterol diet can massively improve the results they get from their training by simply eating more eggs. Egg consumption is also supported by research suggesting that the cholesterol levels in your blood have less to do with cholesterol consumption and more to do with other factors (poor blood sugar control, lack of exercise, too much total fat in the diet and so on). For a healthy athlete, moderate egg consumption should therefore be viewed as safe, according to the experts.
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Bananas. Most people – including bodybuilders – would do well to consume more fruit, and what’s easier than eating more bananas? Bananas are both healthy and convenient fruits (in reality a form of healthy fast food) that are low in fat and high in carbs, potassium, vitamin B6, vitamin C and magnesium. Rare is the world class bodybuilder that hasn’t regularly snacked on bananas.
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Broccoli. When fat loss is your goal, broccoli (and other green vegetables) is your friend. A three and a half ounce serving of broccoli contains a measly 30 calories, with only 1 gram of fat for every five grams of carbohydrates and three grams of protein. Broccoli is also an absolute nutritional powerhouse, with loads of vitamin C, calcium, folate, vitamin B6, manganese, potassium, beta-carotene and other nutrients your body needs to function properly and maintain great health.
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Beans. Most bodybuilders consume way too much animal protein, and not enough protein from vegan sources. This can lead to various problems, such as osteoporosis and other issues caused by animal protein’s negative effect on the body’s mineral status. Beans consist of almost 25% protein, and is therefore a great substitute for some of the meats, milk and protein powders most gym rats are gorging on every day. Beans are also rich in vitamin B6, potassium, zinc, calcium, iron and magnesium, and the carbs in beans are digested slowly, providing a steady stream of energy throughout the day.
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Milk. While – as previously stated – many bodybuilders may in fact consume too much milk, there is no way around the fact that milk is a powerful muscle builder – perhaps more so than any other natural food known to man. Milk protein has again and again shown itself superior to other forms of protein where muscle growth is concerned – even when compared to highly concentrated or isolated proteins in supplemental form (whole milk protein does in fact seem to be more effective than whey or casein isolates). While you can build a great body without milk (just ask Arnold Schwarzenegger) research shows that it is probably much easier to do so with milk.
These are just some of the foods a bodybuilder should be consuming regularly, and some are conducive to fast weight loss as well. Other great foods to incorporate into your diet includes apples (a recent study suggests that apple peel may have a beneficial effect on muscle growth), turkey breats, tuna (in limited quantities – yes, mercury contamination is a huge problem and does cause very serious problems for a lot of people), sweet potatoes, carrots, pasta and oatmeal (an inexpensive source of quality carbs and healthy fiber). Eat a varied, balanced diet and you will find that you meet your bodybuilding goals much faster!
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