11 Best Food For Bodybuilding

11 Best Food For Bodybuilding

To get a toned and sculpted body, you need to eat the right kind of food. In this article, we will see what types of foods are best for building the muscles and attain that toned, fit look. Here’s a list of best bodybuilding foods.

Mutton

An 85-gram, or 3-ounce, serving of roasted mutton contains 199 calories and no carbohydrates. Mutton provides 28 grams of protein, or 56 percent of the daily value, in each 3-ounce serving. Protein is essential for maintaining your muscle mass and building a strong immune system and this is why mutton is the perfect bodybuilding food.

An added advantage is that it contains Vitamin B-12 which is an essential nutrient for producing healthy red blood cells, according to the Linus Pauling Institute Micronutrient Information Center. A three-ounce portion of cooked mutton supplies 3.8 micrograms of vitamin B-12, or 32 percent of the daily value.

Eggs

Eggs

Eggs provide 155 calories (kcal) of food energy and 12.6 g of protein in a 100 gram serving. Eggs (boiled) supply several vitamins and minerals as significant amounts of the Daily Value (DV), including vitamin A (19% DV), riboflavin (42% DV), pantothenic acid (28% DV), vitamin B12 (46% DV), choline (60% DV), phosphorus (25% DV), zinc (11% DV) and vitamin D (15% DV). Cooked eggs are easier to digest.

Eating eggs is a great way to build body muscles and this can help you to get a good muscle tone.

Bananas

Banana

Bananas are rich in sucrose, fructose and glucose. They provide a lot of energy to muscles for the workout and ensure that the fuel for the workout is optimal. Bananas are great for increasing the stamina to exercise and make for a good pre-workout snack.

Brown Rice

Brown Rice

Brown rice is part of any bodybuilder’s diet. This complex carbohydrate provides the perfect nutrients for bodybuilding. Brown rice can be combined with many foods and it helps in attaining good muscle tone.

Apple

Apple

When your diet is unbalanced, you stand to lose muscle and bone through metabolic acidosis, a situation in which the body retains more acid than it excretes. To regulate the potential catabolic effects of an unbalanced high-protein diet, you can consume fruits and veggies. Apple have ability to help maintain muscle and bone.

Greek  Yogurt

Greek Yogurt

Greek yogurt is produced in part by straining excess liquid and carbohydrates from regular yogurt; the resulting concentrated product has twice the protein. Just check the ingredient list before you buy, though, as some companies like to cut corners by adding thickeners and gelling agents, such as pectin, in an effort to give inferior products that classic Greek yogurt taste and texture. The straining process used to create Greek yogurt results in a higher concentration of casein, a slower-digesting milk protein that provides the body with a steady increase in blood amino-acid levels.

A 2012 study published in Medicine and Science in Sports & Exercise showed that consuming casein before going to sleep provided an increase in blood amino-acid levels that was sustained throughout the night and yielded a 22% increase in protein synthesis. Depending on your calorie needs, you can use full- or reduced-fat Greek yogurt as part of your muscle-building efforts—but always reach for the plain version and avoid those with added fruit and sugar.

Kiwi

Kiwi

You may not believe it, but a dessert may be the way to reduce bloating after a large protein meal. Scientists say that eating a kiwi fruit after a large meal of meat can help you avoid that “bloated feeling” and discomfort you get when you go overboard with the calories.The studies suggest that eating even a single kiwi fruit can help people digest proteins in red meat, fish, chicken and even dairy.

Cottage Cheese

One fair sized cup of cottage cheese contains about 28 grams of protein. Cottage cheese is ideal for muscle building. It also contains high amount of casein protein which provides sustained protein release over a period of time.

Orange

Orange

Fruits, such as oranges, make an excellent addition to your pre-workout meal. Now that you have a slower digesting carb source (as outlined above), it is also beneficial to have a small but sufficient source of fast-digesting carbs to kick-start your workout.

Oranges provide this type of quick energy source. That’s why you always hear bodybuilders talking about eating or sucking on oranges before a workout.

Aside from providing a solid source of simple carbohydrates, oranges are packed with vitamin C and electrolytes. Bananas and apples are also excellent options if oranges are not to your liking.

Mango

Mango

Mango is called the king of fruits not just for its taste and super flashy yellow colour, but also for the array of health benefits it offers. We give you 15 healthy reasons why you should stock up on mangoes this summer.

Antioxidants like quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat present in mango protect the body against colon, breast, leukemia and prostate cancers.

Mango has high level of vitamin C, pectin and fibres that help to lower serum cholesterol levels.

According to natural health school.com , mango is rich in tartaric acid, malic acid and traces of citric acid that primarily help in maintaining the alkali reserve of the body.

Mango has a lot of vitamins and nutrients that help the body feel fuller. Also, the fibrous fruit boosts the digestive function of the body by burning additional calories, helping in weight loss.

Mango contains enzymes that help in breaking down protein. The fibrous nature of mango helps in digestion and elimination.

Dates and Prunes

Dates and Prunes for bodybuilding

Dates and prunes are good snacks for bodybuilding because it has good amount of proteins to feed your muscle, it contains no fat, it increases the platelet count to fight antibodies, it helps regulate blood sugar to avoid cramps and unwanted contractions, and it contains enough dietary fiber to burn fats and to help in muscle growth.

 

10 tips for workout plan motivation

workout plan motivation

 

Do not keep the thinking that you’ve know all the things. May be just one of these 10 tips is the new with you, but it is exactly the working one you’ve ever found. So, let check out 10 tips to stay motivated with your workout plan from www.bodyfitnesstip.com .

 

1/ Try something totally new! Do something you never dreamed you’d do. If you’ve always stuck to alone exercises, sign up for a team sport. Or try something you’ve shied away from… maybe even rock climbing!

2/ Buy some new equipment, it doesn’t mean expensive tackles here. Just simple new things like a pair of running shoes, a new dumbbell, or a new heart-rate monitors can bring you new experience and keep you move forward.

3/ Find a workout companion! Exercise buddies add a social element to any routine. Ask someone to be your workout partner — you won’t skip a workout if someone is waiting for you to take a joyful exercise out there.

4/ Vary your routine or change your scenery! A new variation on your favorite activity – kickboxing instead of power yoga, aerobics instead of working on machines – may be enough to refresh a stale routine. If you’ve always exercised indoors, move your workout outside for a welcome change of scenery.

5/ Set a new goal! Working out to stay in shape is fine, but setting a goal – such as finishing a 10k race or conquer a 10-meters wall mountain climb – will give your daily workouts more excited challenge.

6/ Keep an exercise log to track your progress! Unsure if you are making progress toward your goals? Then start a workout log. It allows you to keep track of your goals, monitor your progress and adjust your routines as necessary.

7/ Don’t blame yourself if you miss a workout! Life is full of obstacles. Unexpected illness, appointment, setbacks are bound to happen now and then. Don’t let a few missed workouts turn into a month of unfulfilled resolutions, you current exercise is the most important.

8/ Get out. Into the sun that is. Sunlight produces more Vitamin D than you could potentially take in via food (20 minutes of sun exposure equals about 10,000 IU). So try to get out as much as you can, even if you just walk to pick your lunch instead of having it delivered.

9/ Reward yourself! Reaching a fitness goal or milestone is a great excuse to treat yourself with something new. An evening out, a massage, or even just a bed-stay break morning may be the key to staying motivated.

10/ You know that incredibly satisfied and healthy feeling you get immediately after a workout? Remember it! And use it to motivate yourself the next time you’re thinking about blowing off that next workout!

If all these not work … take a break from exercise! Sometimes a lack of motivation is your body’s way of telling you to take a break. If anything hurts, or if your energy is running low, a little “R&R” may be just what your body needs to renew your motivation. Take a break for a few days before resuming your workouts.

Turn your daily home activities into joyful body fitness exercises

joyful body fitness exercises

Turn your daily home activities into joyful body fitness exercises.

Let think of body fitness exercises in a different way, doing fitness during your daily activities like watching tv, while clean the windows or even when taking teeth brush … Fitting in daily workouts is not just realistic, it is also relaxing right! Fortunately, research shows that mini-bouts of activity—a few squats here, some quick crunches there—can have as big an impact on your fitness level and health as longer routines can.

A study at the University of Pittsburgh found that doing three 10-minute bursts of exercise daily was as beneficial for weight loss and heart health as a single 30-minute workout. The thing here is to figure out what to exercise in those 10 minutes, mixing things up keeps you motivated and your body challenged.

And here by, please check out these simple at-home body fitness tips:
1/ While watching tv:

  • Leave a BOSU —a half-dome squishy balance gadget (Please see the pic) — in your family room. You or your family members can enjoy sitting or standing on it while watching TV and being constantly balancing – working your core without realizing it!
  • Tuck a resistance band at the sofa. You can get an entire-body workout while watching Star Movie. Stand on the middle and pull the ends to the front, back, and sides for an upper-body sculpting session; tie it in a loop around your legs and do leg lifts in every direction to tone your thighs and butt.
  • Store a yoga mat under your sofa and pull it out when watching the news so you can stretch, 10 minutes a day is quite great.

2/ While dress up, make up, teeth brushing …

  • Don’t sit down when you’re getting dressed. Stand on one foot and lift the other up to put on your shoes or pants. This helps with balance and also firms your core.
  • Insert a workout DVD in your player at all times. Just push play and go.
  • Stand on the Dyna Disc (Please see the pic) while washing your face, balance on one leg while putting on makeup; teeth brushing or do squats while drying your hair.
  • Get a nonskid plastic step stool for the bathroom. Stand on top and lunge back and tap a toe on the floor while brushing your teeth. Do a minute on each side.

4/ During the house work

  • Clean the floor by foot. Instead of using a mop, step on a damp cloth and scrub with your right foot; your left foot dries with a second towel. For the final shine, use two clean towels and glide to polish. Your heart rate will go up and your hips get a workout—and it will make you giggle! It burns as many calories as a brisk walk.
  • Put a mini-trampoline in your kitchen, bounce on it for minutes while you’re waiting for your coffee to brew.
  • Slip a set of wrist weights around the handle of your vacuum cleaner, then clean your way to stronger muscles and bones (or strap them on your wrists before you start to vacuum). The extra weight ups resistance, so you’re sneaking in light strength-training.
  • Back to the workout DVD idea above.

3/ Around bed time

  • Do 10 triceps dips and 10 incline push-ups on the edge of the bed the minute you get up.
  • Once the yoga mat works here; put a yoga mat under your bed and pull it out when watching tv.

5/ At moving around the house

  • Leave a pair of dumbbells by the bedroom door. Catch them when you get out and do walking lunges for great butt and thigh toning. Put them down in another “high-traffic” spot so they’re ready for the next trip.
  • With your stairway, head upstairs two steps at a time, or one at a time as fast as you can, or go up backward to increase balance and coordination (remember to hold rail for safety). Or try going up sideways, crisscrossing as you step.
  • Put a basket by the front door with everything you need for a walk: shoes, sweatshirt, and hat; fanny pack for ID, keys, money, cell phone, and iPod.

Now you see, you can do fitness workout everywhere in your house at anytime with many joyful and especially not take time. So let get fit!