1. Egg Whites
There’s a reason why every successful bodybuilder in the world incorporates egg whites into their diet. With a protein to fat ratio of 60:1, egg whites are unquestionably one of the purest forms of protein in the world.
This magnificent muscle-building food also possesses an extremely high biological value—meaning that a large proportion of the protein absorbed from egg whites is readily utilized by your body for protein synthesis. Egg whites also contain very few carbohydrates and are a source of vitamins and minerals.
Nutrient Values
- Egg whites: 50 calories | 84% protein | 8% carbs | 0% fat |
2. Fish
Although the recurring theme so far has been to eat foods that are low in fat, fish is one exception to this rule. Of course you want to stay away from saturated and trans fats, but your body still needs essential fatty acids such as omega-3 to help support the muscle-building process.
Cold water fish such as salmon, tuna, trout and sardines are an excellent source of protein and healthy fats. Canned fish packed in water also comes in very handy because it provides a quick source of protein when on the go.
Nutrient Values
- Salmon: 116 calories | 69% protein | 0% carbs | 27% fat
- Tuna: 116 calories | 88% protein | 0% carbs | 6% fat
- Trout: 148 calories | 56% protein | 0% carbs | 40% fat
- Sardines: 208 calories | 47% protein | 0% carbs | 50% fat
3. Lean Red Meat
Lean ground beef and cuts of red meat are excellent mass-building food sources rich in protein, iron, zinc and B vitamins. Red meats have a high calorie per serving ratio, making it an excellent choice for hard gainers looking to pack on some serious size.
However, because red meats do possess a higher level of saturated fats, they should not be consumed on an everyday basis. Lean red meats are best incorporated into a weekly diet of chicken, turkey and fish—adding a little variety to your weekly nutrition plan.
4. Slow-Burning Carbs Or Low Glycemic Carbs
Muscle isn’t built with protein alone. You also need a good source of slow-burning carbohydrates to fuel and sustain your muscles. Slow-acting carbohydrates found in foods such as oatmeal and sweet potatoes make the best pre-workout snack. Why?
Well, when you exercise, muscle glycogen (carbs stored within your muscle) becomes the main source of fuel. As glycogen levels decrease from hard training, your intensity begins to decrease and more importantly, your body begins to tap your muscles for a source of energy thereby causing them to degenerate!
That’s why it’s so important that no matter what your goals are, in order for your muscle-building machinery to run at maximum levels, you need a consistent source of fuel such as a serving of slow-digesting carbs.
5. Water
When it comes to muscle-builders, the first thing to come to mind is meat. But the number one item that should be in your arsenal is water. Just think about it—70 percent of your body is made up of water. Your muscles, tissue cells and ligaments all contain water. And most importantly, your life force—blood—is made up substantially of water.
When it comes to building a massive physique, you need to keep yourself in the most anabolic state possible and that is why many bodybuilders recommend drinking 10 liters of water a day. Staying hydrated also keeps your muscles full looking.
In addition water also serves as a medium in nutrient transport to your muscle cells, making more efficient and effective use of the nutrients and supplements that you consume.
