Best Foods for Bodybuilders – Healthy Meals To Build Muscle

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There are some foods that are considered to be incredibly nutritious for your body, helping you to reduce your risk for many diseases and conditions. Eating these foods regularly can help you live longer and healthier.

SOY
Whole soy foods are a great source of protein and contain other nutrients such as fiber, B vitamins, essential omega-3 fatty acids, zinc, and iron. Foods containing soy protein are a healthy alternative to meats and other animal products that contain cholesterol and saturated fat, because they provide all the amino acids, a type of nutrient that people need to stay healthy.

Whole soy foods contain iso-flavones that alleviate PMS and menopause symptoms and can lower the risk of breast cancer. Examples of soy foods are: tofu, tempeh, garbanzo beans, soy milk.

SALMON
Salmon is low in calories and saturated fat and high in protein and the omega-3 essential fatty acids. Essential fatty acids are essential for human health but because the body cannot create them, they must be obtained from foods.

In addition to being an excellent source of omega-3s, which reduce “bad” cholesterol, it helps prevent coronary artery disease, lower blood pressure, improve circulation and promote weight loss. Salmon is an excellent source of selenium, protein, niacin, vitamin B6, vitamin B12, and magnesium.

NUTS
Although nuts are high in fat, the fat is mostly unsaturated fat, which has a beneficial effect on health. The healthy fats found in nuts actually reduce the risk of heart attack.

Nuts are also good sources of dietary fiber, magnesium, copper, folic acid, vegetable protein, potassium, and vitamin E, all of which have been shown to be important for heart health. The magnesium relieves sugar cravings and the vitamin E keeps skin and hair healthy and reduces the risk of cancer.

Enjoy a variety of nuts and seeds each day like walnuts, Brazil nuts, almonds, cashews, peanuts, sunflower seeds, sesame seeds, and flax seeds. Try to eat an ounce a day.

BEANS
Diets rich in beans can lower cholesterol levels, improve blood glucose control in diabetics, and reduce the risk of many cancers. They are an excellent source of complex carbohydrate, fiber, and folic acid. Beans are a good source of phosphorus, magnesium, manganese, and potassium.

Beans keep blood-sugar levels balanced because they are digested slowly. They are high in protein, calcium and iron. Use in soups, potato dishes, salads, burritos, dips and spreads. The best sources are red beans, kidney beans, pinto beans, and black beans.

CITRUS
Citrus fruit contain hundreds of nutrients including high levels of vitamin C, a vitamin that helps to support the immune system and prevents free radical damage. Owing to the multitude of the health benefits of Vitamin C, the consumption of vegetables and fruits high in this nutrient reduces the risk of death from heart disease, stroke and cancer, lowers “bad” cholesterol, and helps fight infection.

Citrus fruits, which are also acid fruits, are the most detoxifying and healthy fruits. Excellent sources of fruits include grapefruit and oranges.

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About Author

Katumba Samson

I’m a bodybuilder and a fitness model from Johannesburg, South Africa who has competed in several bodybuilding competitions. I’m a fitness writer and certified personal trainer who specializes in bodybuilding, workout planning and nutrition. See my profile page for more information!

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