Want to have the physique of a bodybuilder or fitness competitor? Start eating like one and you will be on your way to the body of your dreams. Here is an insider’s look at six staple foods on a bodybuilder’s diet.
Oatmeal
Plain old fashioned rolled oats (or steel cut if that is what you prefer) with no added sugars or flavorings. It’s simple, add the flavorings yourself. Dashes of cinnamon, a tablespoon of splenda, you can even throw in some almonds for a little crunch. Oatmeal is one of the best forms of complex carbohydrate currently on the planet.
10 reasons to eat oatmeal:
High in fiber
Studies show it lowers LDL cholesterol (bad cholesterol) and raises HDL cholesterol (good cholesterol)
Low on the GI scale – slower release of insulin
Easy and portable
Increased anabolism – decreased catabolism and fat storage
Kills hunger
Inexpensive
Studies show it may lower risk of some cancers
Replenishes muscle and liver glycogen stores
Provides energy
Porridge isn’t so bad now is it?
Whey Protein Isolate (WPI)
This protein is one of the best quality proteins around and absorbs at a speed no other can beat. Because of the quick absorption (approx. 20 minutes) whey is an excellent post-workout protein source. Studies show that in order to stop muscle catabolism after a hard workout, you must get protein into the bloodstream ASAP. Consuming a scoop (or two) of whey protein provides your muscles with the building blocks to stop catabolism and promote anabolism.
Eggs
The protein in an egg happens to be of the highest biological value providing a standard to compare other proteins. Believe it or not, the yolk is not just a cholesterol laden blob of yellow goo; it actually contains many other nutrients essential to the human body. All of the egg’s Vitamin A, D, and E are found in the yolk as well as choline (essential for brain health), 300 mg of cholesterol (recommended daily value), some fat and protein. One large chicken egg contains only 7 gr of protein, 4 of those are found in the white. A great way to avoid excess fat and cholesterol while eating eggs is to leave out a few of the yolks. A good rule of thumb: for every 4 egg whites, have 1 yolk. All the taste, less fat.
Cottage Cheese
This is a bodybuilder’s dream food – low in fat and carbohydrate, yet high in protein. Not only that, but it contains casein and whey protein. Because whey protein is rapidly absorbed your muscles are fed immediately. Caseins, on the other hand, absorb at a much slower rate simulating a ‘time-released’ state. Your body is absorbing protein for hours after consumption and saving your precious muscles from the dreaded “catabolic state.” Grocery stores typically carry single serving containers and larger tubs. For those of you looking for a lean source of protein, you can choose from one of the lower fat versions (fat-free, 1%, 2%, and 4%). Obviously the 4% fat cottage cheese tastes much better than the fat-free version, however, mixing in some sugar-free fruit preserves or cinnamon and Splenda will definitely buffer any dislike for the taste.
Broccoli
Your mother was right when she forced you to eat your broccoli. This green veggie offers so many health benefits you are crazy to leave it out of your physique altering diet. It is high in Vitamin C, and soluble fiber – that’s right, it helps to move your bowels. It contains properties believed to lower your risk of certain cancers, and has anti-viral activity to increase your immune response as well. Because of the high fiber content, this green veggie is very filling, leaving you feeling fuller longer. If your tummy is full you are less likely to over eat the foods that can really harm your physique. This in the end will lead to fat loss.
Natural Peanut Butter
Did you know that in the United States, peanut butter must contain a minimum of 90% peanuts? The ingredients list on the back of a jar of “natural” peanut butter should contain only peanuts and salt, at the most. If it contains any other ingredients such as palm oil, sugar, hydrogenated oils, etc. this is not considered “natural” and will contribute to a severe insulin spike. It’s true you do have to stir the oil back in the peanut butter upon opening. This is a small price to pay for the abundance of health benefits contained in a single jar of PB. Peanut butter is packed with monounsaturated fat – healthy fats. These fats have been shown to aid in fatty acid oxidation in the blood (fat loss). Don’t forget that fat takes quite a while to empty from the stomach. This creates a feeling of fullness for a longer period of time. Peanut butter also provides protection against cardiovascular disease, contains protein, Vitamins B3 and E, magnesium, folate, dietary fiber, and arginine. Be careful not to overindulge. Because of the high fat content of peanut butter it is a high calorie food. There are 14 grams of fat in a tablespoon of natural peanut butter. Multiply that by 9 (because 1 gr of fat contains 9 calories) and that PB & J sandwich can easily go from a healthy snack to a fattening one.
Simply adding these foods to your daily routine will get you on the right path to a better body. If you are already eating these foods, great! You are ahead of the game!
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