Eggs is the important food for any bodybuilder cause its contains a sufficient quantity of protein .
Studies show that the protein in fully cooked eggs is 91% bio available, or ready to be used by the body. Raw eggs are only half as potent. While a yolk carries all of an egg’s five grams of fat and 186 mg of cholesterol, it also packs about half the egg’s six grams of protein, as well as its payload of amino acids and vitamins A, B, D, E, and K. This is why many lifters opt for whole eggs plus added whites.| Egg yolks contain choline, an essential nutrient that helps maintain brain-cell structure and neurotrans mitters. The spindly white fiber attached to the yolk is called the chalaza, which protects the yolk by keeping it suspended within the shell. There is absolutely no nutritional difference between brown eggs and white ones. Brown eggs are laid by hens with red earlobes, and white eggs are laid by hens with white earlobes.
Nuts are a must for any weight struggling to put on weight. 1 ounce of cashew or almonds contains 150-170 high quality calories. Nuts are the very useful source of protein, fats, and fiber allowing you to get the extra calories you need without having them pad your waistline. Nuts are also extremely portable making them the perfect thing to snack on during the day if you need to increase your calorie intake
It’s swimming with high-quality protein and omega-3 fatty acids. “Omega-3’s can decrease muscle-protein breakdown after your workout, improving recovery,” says Tom Incledon, R.D., a nutritionist with Human Performance Specialists. This is important, because to build muscle you need to store new protein faster than your body breaks down the old stuff.
More than just a piece of charbroiled protein, “beef is also a major source of iron and zinc, two crucial muscle-building nutrients,” says Incledon. Plus, it’s the number-one food source of creatine—your body’s energy supply for pumping iron—2 grams for every 16 ounces.
For maximum muscle with minimum calories, look for “rounds” or “loins”—butcherspeak for meat cuts that are extra-lean. Or check out the new “flat iron” cut. It’s very lean and the second most tender cut of beef overall. ing program.
Drinking a shake consisting of protein and carbohydrates before your workout sets the stage for optimal muscle growth and nutrient usage. Research from several universities shows that this power nutrition combination puts the breaks on excess muscle breakdown, jacks up protein synthesis, rapidly refills muscle energy stores, increases blood flow to your muscles, up regulates creatine transport, and improves your body’s ability to process and use carbohydrates for hours following your workout.hseafood.com. It’ll keep forever in your gym bag and tastes mighty close to cold-smoked cow.
It should be your anytime carb source of choice. If you are having trouble getting big and staying lean, replace some of the rice and grain in your diet with chickpeas. This versatile bean contains 45 grams of slow acting carbs per cup along with 12 grams of fiber.
Whether it’s in your shins or your shoulders, muscle is approximately 80 percent water. “Even a change of as little as 1 % in body water can impair exercise performance and adversely affect recovery,” says Volek. For example, a 1997 German study found that protein synthesis occurs at a higher rate in muscle cells that are well hydrated, compared with dehydrated cells. English translation: The more parched you are, the slower your body uses protein to build muscle.
Not sure how dry you are? “Weigh yourself before and after each exercise session. Then drink 24 ounces of water for every pound lost,” says Larry Kenney, Ph.D., a physiology researcher at Pennsylvania State University.