Eating enough and the right foods is crucial to being a successful bodybuilder, eating not right will simply hinder your progress and you will be training for little or no results. You need to eat foods high in protein for your precious muscles to repair and grow in size, to Arnold-size!! Well, maybe not, half-Arnold-size is good enough.
Protein is the base for body development, the amount of protein you consume daily can make or break your desired physique. A general rule of thumb as of amount to consume is 2 g per body kg, example: 60 kg (~130 lbs) would need 120 g protein daily.
Dairy (Milk, Yogurt, Cottage Cheese)
No preparation time, ideal for lazy bodybuilders!
- Cottage Cheese
A 100 g / 3.5 oz serving has about 13 g protein.
- Cow Milk
A 100 g / 3.5 oz serving has about 3.2 protein.
- Full Fat Yogurt
A 100 g / 3.5 oz serving has about 3.5 protein.
Eggs are high in biological value which helps protein synthesis, as in making use of the protein to repair muscle tissue.
There are 6 g of protein in an egg, and 5 g of fat (of which only 2 are saturated fat) in the yolk (the yellow).
The fish that give the most bang for the buck are the cold water ones, some of which are: salmon, sardines and trout. Aside from the quality protein, cold water fish contain the Omega 3 fatty acids which are good for your heart and brains. Sardines and tuna are widely available in stores and are pretty cheap. Find tuna disgusting? Try adding or buying tuna with some additives.
There are about 25 g of protein in a 100 g / 3.5 oz serving of fish and virtually no carbs (1 g).
Fowl (Turkey, Chicken)
Who doesn’t like the meat? I, for example, cannot stand tuna and cottage cheese is only a little more appealing to me, but meat..! Although it’s not very quick to prepare, it tastes delicious and sports around 30 whopping grams of protein for a 100 g / 3.5 oz serving!
The red meat: beef, lamb or venison. Contains about 27 g of protein per 100 g / 3.5 oz serving. Higher than average on calories, good for the hardgainer community!
To Sum It All Up
Remember not to forget to eat a lot and everything in moderation, if that makes sense, don’t neglect the carbs, which give you the energy you need for your workouts, and the fats. All in all, you need to eat more than you burn daily, this is when growth happens!