To increase muscle size, the most basic dietary principle is to consume enough protein and complex carbohydrates. If you examine the standard diet of a bodybuilder, you will find that they rely primarily on chicken, beef, fish, egg protein, and protein powder to get their protein.
As for the sources of carbohydrates, oats, potatoes, rice and noodles are at the top of the list, and these foods make up the entire diet of most bodybuilders. However, this is regrettable. Because there are many kinds of everyday foods that never have a chance to appear on an athlete's table, but in fact, they are fully qualified to have a place. Many foods have the same advantages in promoting muscle growth and recovery, and each has its own nutritional characteristics. You know, the more diverse types of food you eat, the better the nutritional effect will be. Here are some great alternatives to traditional bodybuilding foods.
1. Ostrich meat - a kind of white meat that will surprise you. Everyone is familiar with chicken, a high-protein, low-fat poultry meat often used to replace red meat in the diet. Now you can try ostrich meat, which has similar ingredients to chicken and is also low in fat. But it contains more creatine, iron, and B vitamins than chicken. Since ostrich meat has less fat, it takes less time to cook. Experts recommend not cooking ostrich meat past medium doneness. In terms of food safety, there is no need to worry too much, because the special pH value of ostrich meat is not as easily contaminated by coliforms and salmonella as beef and chicken.
2. Beef liver - one of the most nutritious foods. The creatine it contains can promote muscle growth, carnitine promotes testosterone secretion and fat metabolism, B vitamins are involved in energy metabolism, and iron enhances the production of myoglobin (which is an energy substance in muscles and can promote recovery and nutrition delivery). For these reasons, beef liver should be one of the best foods for bodybuilders. It is recommended to eat it twice a week, 200 to 220 grams each time (raw weight). Contains 230 to 308 kcal, 36 to 48 grams of protein, and 6 to 8 grams of fat. 7 to 9 grams of carbohydrates. The same weight of beef contains the same amount of protein, but more fat.Fat and calories, and no carbohydrates.
3. Papaya - is a good bodybuilding fruit. It can provide a large amount of potassium, which is very helpful for the production of muscle glycogen and can also improve the contraction ability of muscles. In addition, because papain promotes protein digestion, it improves protein absorption, retention and muscle growth. Papaya should have a place in a high-protein diet, as it is also high in vitamin C. It is recommended to eat a small cup of papaya meat with each protein meal for better results.
4. White Bread - There are conflicting opinions about white bread. On the one hand, it is digested and absorbed quickly, thus increasing the possibility of the body storing fat. But on the other hand, for bodybuilders who are pursuing muscle volume, rapid consumption and absorption is beneficial. Eating fast-burning carbohydrates before and after training can prevent muscle breakdown, especially when consumed at the same time as protein. A few slices of white bread with fat-free cheese can create an internal environment conducive to muscle growth. It is recommended to eat two slices of bread with cheese 30 minutes before training, and 3 to 4 slices of bread with jam, plus a whey protein shake after training.
5. Olives - The polyunsaturated fat contained in olives can indirectly increase the level of ketone in the body, and can also promote fat consumption under the premise that the fat intake in the diet does not exceed the daily recommended amount. In other words, eating a few olives a day is beneficial to developing a low-body-fat physique, but it must be combined with a strict diet plan to achieve this.
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