Want to add muscle? Add these protein-packed and carb-rich foods to your body building diet.
Egg whites are a staple of body building diets. Along with oatmeal, an egg white omelet can turn your breakfast into a power meal to fuel the rest of your day. Nutrients: A six-egg-white omelet: 99 calories, 21 g protein, 2 g carbohydrate, 0 g fat, 0 g fiber.
Probably the most popular protein choice of bodybuilders, because chicken breast are high in protein and ultra-low in fat. Trim off all visible fat from the breast, and season or marinate with your favorite spices or sauce. Place chicken on a hot preheated grill(it should sizzle), then turn the heat to its lowest setting. Cook for 4-6 minutes, then flip and cook 4-6 minutes more, or until no longer pink inside(cooking times will vary depending on thickness). Nutrients: A 6-ounce(weighed raw) breast: 205 calories, 38 g protein, 0 g carbohydrates, 4 g fat, 0 g fiber.
-London Broil Steak.
Also known as Top Round Steak, it’s loaded with complete protein, good for when you’re trying to add as much muscle size as possible. Make sure that when you buy it, it’s bright red in color. Even the lightest tint of brown to it, means it has started to spoil. Try to purchase a cut with as little visible fat as possible and also cut off any before cooking. Cook 3-6 minutes per side to your liking. Nutrients: A 4-ounce(measured raw) lean top round steak: 138 calories, 24 g protein, 0 g carbohydrates, 4 g fat, 0 g fiber.
Salmon has the protein, plus the added benefits of unsaturated(good) fats. Hardcore body builders are often deficient in fats, because they’re so often on super-low-fat diets. Including certain fish in your daily intake is one way to get the healthy fats back in your diet. Make sure that it’s bright orange in color and doesn’t feel slimy or exude an odor. Preheat oven to 400 degrees F. place the 4-6 ounce fillet on a baking sheet or pan, seasoned as desired. Bakes 10-14 minutes or until pink in the center, and the fish flakes with a fork. Nutrients: A 4-ounce(measured raw) serving has 207 calories, 23 g protein, 0 g carbohydrates, 12 g fat, 0 g fiber.
Three great choices are asparagus, broccoli and spinach. Asparagus is a top choice of body builders because of its water-leaching quality, for those times they need to get “extra tight” for a body building show. Make sure they are bright-green color and free of blemishes and bruises. Wash and trim the base of each stalk. Select a pan wide enough to lay the spears flat, add 1 inch of water and a pinch of salt, and place over high heat until water boils. Add asparagus and boil 3-4 minutes, or until spears are crisp and tender. Nutrients: A 4-ounce serving has 27 calories, 3 g protein, 5 g carbohydrates, <1 g fat, 2 g fiber.
Sweet potatoes provide us with the energy that we need to work out hard. They provide energy without overdosing your system with simple, fast-acting carbs. Preheat oven to 350 degrees F. Scrub the potato under cold water using a veggie brush. Pat it dry, then prick it 5-6 times all over with a fork. Place directly on a lower oven rack and bake about one hour, or until soft when pierced with a fork. I usually place it on a sheet of aluminum foil or wrap it in it(this saves the oven from becoming a mess). Nutrients: An 8-ounce sweet potato has 240 calories, 4 g protein, 55 g carbohydrates, 1 g fat, 7 g fiber.