10 essential foods for muscle building


Usually, a person spends 2000 kcal during the day. For athletes and bodybuilders, this figure is much higher, so they need to replenish the body’s needs for nutrients through the consumption of various foods. At the same time, it is important that the diet is balanced and regular: this will ensure the desired muscle growth. Let’s turn our attention to the foods that must be present in the diet of any bodybuilder.


Meat is an ideal source of protein . Bodybuilders primarily use chicken or turkey in their diets. 100 grams of meat typically contains about 20 grams of protein – the ideal amount of protein to consume at one time. In addition, meat contains vitamins C, B1, B6 and B12, zinc, selenium, iron, all essential amino acids that cannot be synthesized by our body. Along with fish and dairy products, meat is a favorite source of protein for bodybuilders and other strength athletes. Beef is also in great demand among them, which contains a large amount of protein, minerals, vitamins and creatine . In addition, beef contains more vitamin B12.



Rice is a source of complex carbohydrates along with protein and low fat. What’s more, this grain has a favorable price and is easy to prepare. Rice is characterized by a low glycemic index and provides the body with vitamins B1, B12, B6 , E, niacin, magnesium, potassium and minerals, therefore, as a source of slow carbohydrates, it can be an ideal component of any diet.


One egg contains on average 7 g of high quality protein with valuable sulfur-containing amino acids. The protein contained in the egg has the highest biological value, because in addition to amino acids, it also contains vitamins, minerals and lecithin. The undoubted advantage of this product is also the fact that a hard-boiled egg can be taken with you wherever you go and used as a snack between meals.

A fish

Fish is a source of protein and valuable polyunsaturated fatty acids that cannot be synthesized by our body, therefore, this product must necessarily be in the diet of any athlete. Athletes who choose not to eat fish can take advantage of alternative fish oil supplements that are high in omega-3 fatty acids .


Oatmeal provides an incredible amount of energy

Oatmeal can be safely called “natural power plants”, which are distinguished by a favorable price and are rich in nutrients that provide an incredible boost of energy. This is why oatmeal is widely used not only in bodybuilding, but also in other sports such as weightlifting, cycling or wrestling. It is eaten mainly in the morning in the form of muesli or protein shakes.

There are two types of oatmeal: uncrushed oat groats and flattened steamed cereals, which are almost identical in nutrient composition, so the consumption of one type or another is just a matter of taste. Athletes who prefer to consume oatmeal in smoothies can use instant cereal, which is completely soluble in water or milk.

Oatmeal binds to water, which means it stays in the stomach longer than other foods, providing a feeling of fullness over a long period of time.


Many athletes mistakenly believe that getting enough protein and carbohydrates is necessary to get your dream figure. Do not forget about the high degree of importance of vegetables in the daily diet, since they provide our body with a large amount of water, thereby maintaining a positive water balance. In addition, vegetables contain a huge amount of minerals and vitamins and a minimum amount of calories. Many vegetables contain iron, magnesium, potassium and vitamin C, so they have antioxidant properties, preventing free radicals.


Along with vegetables, you should eat a sufficient amount of fruits daily, which provide the body with all the necessary vitamins. Although fruits contain small amounts of protein and fat, they provide our bodies with valuable carbohydrates for energy production.

Milk products

Dairy products are high in protein and calcium, with bodybuilders preferring low-fat dairy products such as cottage cheese, low-fat cottage cheese, yogurt, and low-fat milk.

Oils and fats

Fats are vital for our body. However, many athletes reduce the amount of fat they consume to a minimum, which is a mistake, since they must be present in the daily diet, and the intake can be taken in the form of capsules with omega-3 acids or protein with flaxseed or safflower oil. If you still consider yourself one of the people who exclude fat from your diet, then give up, first of all, animal fats, giving preference to vegetable fats.


Water is the source of life on earth. Every day, you need to drink about 3 liters of liquid, and with loads, the need increases sharply, so athletes should significantly increase the amount of water consumed. Without food, a person can live up to 60 days, but without water he will die in a few days, so every athlete must take care that there is no water shortage in his body.

In the meantime, there is no need to know about it. ”


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