Showing posts with label Best Bodybuilding Foods. Show all posts
Showing posts with label Best Bodybuilding Foods. Show all posts

The Top Bodybuilding Supplements

The Top Bodybuilding Supplements
When it comes to bodybuilding, your nutrition and supplementation are the absolute key to muscle building success. Without the proper food and supplement intake, all of your hard training will be wasted.
Unfortunately, many supplement companies try to market junk, and the majority of the products out there are just that. Here are a few of the top bodybuilding supplements that will help you achieve your muscle building goals, while keeping money in your pocket.


1. Protein Powder
Protein Powder is not just one of the top bodybuilding supplements, it is hands-down the best product you can buy for your bodybuilding needs. Protein powder, particularly whey protein powder, is extremely rich in protein, low in fat and carbs, and dirt-cheap compared to other protein sources.
Personally, I use it so much I don't even think of it as a supplement. To me, it is just more of a great powdered food product that I can take anywhere and drink anywhere. If you're having trouble getting in the necessary protein to grow, make sure you stock up.
2. Branched Chain Amino Acids
While simply getting a very high protein intake is the number one goal of your nutrition and supplementation plan, these special amino acids (building blocks of proteins) are among the top bodybuilding supplements.
Many recent studies, as well as in-the-trenches experience, have shown branched chain amino acids to be instrumental in preventing muscle loss while dieting, and even assisting in gaining muscle while bulking.
The only downside to this supplement is that it can be expensive, so be judicious. If you have some extra money to spend, it might be a good investment in your physique. Make sure to look for online stores that sell the powder in bulk.
3. Creatine
Along with protein powder, creatine has to be one of the most time-tested and scientifically proven top bodybuilding supplements. Though creatine is simply a protein that your body already produces, many lifters have reported good results from supplementing with a little extra every day.
What creatine does is allow your muscle cells to more quickly produce and use ATP, a form of energy. In training, this translates to a little more weight lifted, or a couple more reps performed. It may not sound like much, but a little boost like that, added up over time, will build absolutely enormous results.
Do NOT Fall For Claims Of "Miracle" Supplements
If you take a look at most of the products of the previously listed types, you'll notice one thing about the advertising - it's usually plain, simple, and to-the-point, and does not make any outrageous claims about the results of the product.


Facts About Bodybuilding Supplements

Facts About Bodybuilding Supplements
More and more people see bodybuilding as the main option when it comes to a healthier and good looking body. There is a fast growing industry of bodybuilding all over the world. Companies create new sporting equipment and supplements for bodybuilders each month. In order to choose the best bodybuilding supplements, you need to know a few facts about them.
The general belief about bodybuilding supplements is that they help a lot at muscular gain and development. Many people take all kinds of supplements in order to achieve great results very fast. There are protein drinks, supplements or vitamins taken every day by some people. The truth is that many bodybuilding supplements are ineffective or may have various side effects.


One of the most effective bodybuilding supplements is creatine. It has been tested properly and it is seen as a very effective one. Creatine has to be taken with a nutritional base and associated with a weight program. 
When you want to increase your muscle mass you should know that it is very important to be very determined to succeed. When it comes to nutrition, you should take the supplements at certain time frames which are recommended for the best results. This way you will have faster results.
Unfortunately, many people who use these supplements are not concerned about these time frames. Also, they eat improperly as the wrong belief of many people is that the more you eat, the more muscle mass you will get in training. One of the best ways of improving your body by increasing your muscle mass is by taking creatine. Taking products such as supplements which is rich in creatine 30 minutes before your training will be very helpful in this matter.
There were many studies concerning what you should consume before or after the training in order to achieve the best results in training. There a few substances recommended for different purposes. If you want to lose weight there are some substances you should take and if you want to increase your muscle mass there are others.
One of the best products available on the market when it comes to bodybuilding is supplements that is rich in creatine. Many bodybuilders use this product and recommend it. It has been approved and tested by many bodybuilding communities as one of the best products on the market which should be taken prior the exercises. 
You need to do some research concerning the times needed to take after training supplements in order for them to work properly for your body.












Get Bigger & Stronger With: Bodyweight Training

Many strength training and bodybuilding enthusiasts believe that working out using body weight exercises is ineffective for getting bigger and stronger. In my experience this is not the case. Certainly, lifting heavy weights using compound movements with the right intensity is an integral part of becoming a cut and jacked, but if you ignore the benefits of bodyweight training it’s at your own peril!

Every movement we make involves using and controlling our own bodyweight in order to perform the activity. In order to excel at any form of exercise or physical endeavor, you need to become efficient moving your body through space in as many ways as possible, related to the activity in question. In fact, I would argue that you should be able to handle your own body weight in any given exercise movement before adding load. For example, if you can’t perform pushups or deep bodyweight squats using proper form, you have no business attempting a heavy bench press or squatting with a loaded bar on your back.

Even after you have established a solid strength base, body weight movements should still remain a staple of your strength-training program. There are a number of distinct benefits that make these types of exercises advantageous, including:

1. NMA
Increased Neural Muscular Activation (NMA) of the muscles involved. This increased activation of your nervous system leads to greater muscular adaptation, making it a very productive form of training
2. Exercise Economy
Because bodyweight training typically involves compound, multi-joint exercises that challenge several muscle groups at once, you will get more “bang for your buck” for the time you are investing in your workout.

3. Joint Stability and Muscular Balance
Because bodyweight training targets major muscle groups in an integrated manner, the smaller stabilizer muscles will also be challenged. This type of training also usually involves stabilizing your body without the support of a bench or a machine, which in turn will develop greater joint stability. Your core muscles are also involved in bracing to provide a strong, stable base from which to initiate movement of the rest of the body.

4. Convenience.
Most bodyweight exercises require minimal equipment and be performed almost anywhere. No gym is necessary. This makes it ideal for those with a busy schedule or for individuals who travel a lot. Bodyweight movements can be done indoors using regular household items, as well as outdoors on monkey bars, park benches, trees, etc.

5. Cost effectiveness
Because no gym is needed you save money on those ridiculous membership fees or expensive home exercise equipment.

Although you don’t actually need any equipment at all, if you want to take your bodyweight workouts to the next level, there are some basic training accessories you might like to pick up.

These include:
An overhead pull up bar (door mounted or otherwise)
Suspension straps such as TRX or Jungle Gym
Parallel dip bars
Ab wheel or Power Wheel core trainer
Adjustable weighted vest

You can perform an extremely challenging full body workout by including these basic training implements! As you can see, body weight training provides a convenient, efficient, effective, and low-cost method of strength training. If you want to get cut and jacked, I suggest including this type of training in your regular exercise program.
Stay strong!

Best Bodybuilding Foods

Best Bodybuilding Foods
Best Bodybuilding Foods
Best Bodybuilding Foods 

1. EGG
egg
egg
WHITES
Show us a bodybuilder without egg whites in his diet, and we'll show you someone who's missing out on the best protein money can buy. Paired with oatmeal, an egg-white omelet can turn your breakfast into a power meal to fuel the rest of your day.

Eggs are laid by female animals of many different species, including birds, reptiles, amphibians, and fish, and have been eaten by humans for thousands of years. Bird and reptile eggs consist of a protective eggshell, albumen (egg white), and vitellus (egg yolk), contained within various thin membranes. Popular choices for egg consumption are chicken, duck, quail, roe, and caviar, but the egg most often consumed by humans is the chicken egg.

Buy It: When purchasing eggs, do the basics: Always check the date and open the carton to check for cracks. Also, be sure the eggs are refrigerated in the store and when you get home with them. Although eggs stored out of the refrigerator won't necessarily cause illness, they do lose a grade per day when not refrigerated.
egg
egg
Prepare It: Although many gadgets promise an easy way to separate the yolk from the white, the quickest, easiest method is to simply use your own clean hands. For this six-egg-white omelet recipe, crack six eggs into a medium-sized bowl. Next, using clean fingers, lightly grasp the yolks, lift them out one by one, and discard. With a fork or whisk, whisk the egg whites with salt, pepper and any of your favorite herbs until well combined and a few bubbles have formed on top. Spray a medium nonstick skillet with cooking spray. Place it over medium-high heat and add egg whites. After about 15 seconds, reduce heat to medium. Pull in on the edges of the omelet with a spatula and slightly tilt the pan so the uncooked egg runs under the cooked portion. Continue this around the perimeter until most of the uncooked egg disappears. Then fold the omelet in thirds, as if you're folding a letter to fit it into a business envelope. Using the spatula, carefully slide it from the pan to a plate and eat it immediately.
egg
egg
Nutrients: 99 calories, 21 g protein, 2 g carbohydrate, 0 g fat, 0 g fiber.

EGGS Protein Power: 6 g per 1 large egg
These white orbs are near-perfect muscle food. That's because the biological value—a measure of how much protein from the food can be incorporated into proteins in the body—of an egg is higher than that of nearly any other item in the grocery store. The biological value is largely dictated by the amount of essential amino acids a food possesses, and the humble egg has these in spades.

Need to Know: Keep an eye out for cartons containing eggs with beefed-up omega-3 levels to make your morning scramble work even harder for you.

2- LONDON BROIL/TOP ROUND STEAK
LONDON BROIL
LONDON BROIL
London broil is a North American beef dish made by broiling or grilling marinated flank steak, then cutting it across the grain into thin strips. The origin of the name is obscure; the dish is unknown in the English city of London.

Chicken breast may be the quintessential bodybuilding staple, but lean cuts of red meat are loaded with complete protein and pack the most punch when you're trying to pack more beef on your frame.
Buy It: Always purchase London broil that's bright-red in color. If it has even the lightest tint of brown to it, it has started to spoil. Try to find a steak or roast that's at least 1 inch thick with as little visible fat as possible.
LONDON BROIL
LONDON BROIL
Prepare It: Preheat a grill to the highest heat setting. Remove all visible fat and cut the steak or roast into 4-6-ounce individual steaks. Season both sides of meat with salt, pepper and/or a spice rub or marinade. Place on grill and cook 3-6 minutes per side or until cooked to your liking.
Nutrients: A 4-ounce (measured raw) lean top round steak has 138 calories, 24 g protein, 0 g carbohydrate, 4 g fat, 0 g fiber.




3-SALMON FILLET
SOCKEYE SALMON
Protein Power: 23 g per 3 oz. serving

Not only does wild salmon like sockeye taste better than its farmed cousin, it also supplies about 25 percent more protein. In addition, you'll reap the benefits of its plethora of fat-fighting long-chain omega-3 fatty acids.
SALMON FILLET
SALMON FILLET

Need to Know: Look for salmon with the skin still intact, as it provides added flavor during cooking.

Salmon has the prerequisite protein as well as the added benefits of unsaturated (good) fats. Hardcore lifters are often deficient in fats, because they're so often on super-low-fat diets. Including certain fish in your daily intake is one way to get the fats back -- at least the healthy kind.

SALMON FILLET
SALMON FILLET
Buy It: Atlantic salmon is the variety most commonly found in American grocery stores, and is generally the most affordable. When fresh, it's bright orange in color and doesn't feel slimy or exude an odor. Always choose a thicker cut -- because the tail gets more of a workout when the fish is in the water, the meat near the tail is tougher.
Prepare It: Be sure all bones are removed from the fillet (a "fillet" by definition is boneless, but sometimes a few stray bones don't get removed). Preheat oven to 400 degrees F. Place the 4-6-ounce fillet on a baking sheet or pan, seasoned as desired. (To practically eliminate cleanup, line the pan with aluminum foil before adding the salmon, so you can throw the foil out after it cools.) Bake 10-14 minutes or until pink in the center, and the fish flakes with a fork.
Nutrients: A 4-ounce (measured raw) serving has 207 calories, 23 g protein, 0 g carbohydrate, 12 g fat, 0 g fiber.

4-CHICKEN BREAST
CHICKEN BREAST (BONELESS AND SKINLESS)
Protein Power: 24 g per 3 oz. serving

This bodybuilding staple delivers more protein than other poultry cuts, which is why it should remain a constant presence in your shopping cart.
CHICKEN BREAST
CHICKEN BREAST
 Need to Know: To keep more greenbacks in your wallet, get chummy with the meat guy at your supermarket, who can give you a heads-up when the poultry is likely to be marked down for quick sale.
Why did the chicken cross the road? To get away from the hordes of bodybuilders chasing after it. Dumb joke, but it's no understatement to say that the majority of gym rats consume chicken breast on a regular basis. And why not? High in protein and ultra-low in fat, the bird's unoffending taste makes it palatable for most everyone.

Buy It: Save money by buying boneless, skinless chicken breasts in bulk in the freezer section. Be sure raw chicken is pinkish in color (not white-toned, which would indicate freezer burn or improper refrigeration). Defrost overnight in the refrigerator. The defrosted chicken shouldn't feel or smell slimy.
CHICKEN BREAST
CHICKEN BREAST
Prepare It: Preheat a grill to the highest heat setting. Trim all visible fat from the breast, and season or marinate it with your favorite spices or sauce. Place chicken on the hot grill (it should sizzle), then turn the heat to the lowest setting. Cook for 4-6 minutes, then flip and cook 4-6 minutes more, until no longer pink inside or a thermometer stuck into the thickest portion of the breast reads 170 degrees F.

Nutrients: A 6-ounce (weighed raw) breast has 205 calories, 38 g protein, 0 g carbohydrate, 4 g fat, 0 g fiber.

5-SWEET POTATO 

A buff body isn't built by protein alone. Carbohydrates provide energy you need to work hard and play hard. Sweet potatoes provide that oomph without overdosing your system with simple, fast-acting carbs. They're often used precontest by bodybuilders looking to fill out depleted muscles, but even if you're not getting ready for the stage, they're an excellent part of any dieting or mass-gaining strategy.
SWEET POTATO
SWEET POTATO 
Buy It: Sweet potatoes come in two varieties: the white kind are like regular baking potatoes; the dark ones have a dark skin and orange flesh and are packed with nutrients. When choosing a sweet potato, make sure it has a smooth, firm skin with no bruises or blemishes. Stick with smaller or medium-sized sweet potatoes, which tend to taste better than jumbo ones.
Prepare It: Preheat oven to 350 degrees F. Scrub the potato under cold water using a veggie brush, making sure to remove all dirt. Pat it dry, then prick it 5-6 times all over with a fork. Place directly on a lower oven rack and bake about one hour (for an 8-12-ounce potato), or until it's soft when pierced with a fork.

Nutrients: An 8-ounce sweet potato has 240 calories, 4 g protein, 55 g carbohydrate, 1 g fat, 7 g fiber.

6-PORK TENDERLOIN 

Pork is often shunned by diet purists, and what a shame. Not only is it more flavorful than chicken, but some cuts are almost as low in fat while still boasting the requisite protein power. Pork tenderloin is the filet mignon of pork -- it's the most tender, as well as the leanest portion, of the meat.
PORK TENDERLOIN
PORK TENDERLOIN 

Buy It: Pork tenderloin is generally found prepacked in a plastic wrapper in the meat section of the grocery store and is usually dated. Be sure that the meat isn't expiring within a couple of days. Look for a tenderloin that feels firm, lacks a lot of visible fat and gristle, and has a tinge of pink to it. If it appears dry or even a little gray, don't purchase it.

Prepare It: Trim all visible fat using a sharp knife. Marinate the pork in your favorite marinade for one hour to overnight in the refrigerator, or coat it with your favorite spice rub. Preheat oven to 300 degrees F. Meanwhile, spray a skillet with nonstick spray and place over high heat. Brown the meat, about one minute per side, until just browned, then transfer to a baking dish and place in oven until a meat thermometer reads 155 degrees F and the meat is only slightly pink inside, approximately 15-25 minutes. Slice and serve hot.

Nutrients: A 4-ounce serving has 136 calories, 24 g protein, 0 g carbohydrate, 4 g fat, 0 g fiber.

7-ASPARAGUS 
Asparagus or garden asparagus, scientific name Asparagus officinalis, is a spring vegetable, a flowering perennial plant species in the genus Asparagus. It was once classified in the lily family, like its Allium cousins, onions and garlic, but the Liliaceae have been split and the onion-like plants are now in the family Amaryllidaceae and asparagus in the Asparagaceae. Asparagus officinalis is native to most of Europe, northern Africa and western Asia,
Asparagus
Asparagus


Asparagus? Seriously, if you want to grow, your mom was right -- you need veggies. When it comes to greens, you have plenty of great choices. Broccoli and spinach are other highly recommended options, but we picked asparagus for its water-leaching quality. Top bodybuilders turn to asparagus as a meal when it comes down to precontest crunch time and they need to get extra-tight for the stage.

Buy It: Whether the spears are thin or thick, they should have a bright-green color and be free of blemishes and bruises. The buds at the tip should be closed tightly, not wilting. For best taste, consume within three days of purchase.
Asparagus
Asparagus
Prepare It: Trim the base of each stalk. If you've chosen thick stalks with tough skin, it's best to peel the base end with a vegetable peeler. Lay a spear flat, then, starting about halfway between the tip and base, peel to the end of the base. Rotate the spear and continue to peel the lower half until all sides are peeled and the base is about the same thickness as the tip. Select a pan wide enough to lay the spears flat, add 1 inch of water and a pinch of salt, and place over high heat until water boils. Add asparagus so that the tips all face the same end. Boil 3-4 minutes for thin spears (4-6 minutes for thicker ones), or until spears are just crisp and tender. Remove and serve hot.
Nutrients: A 4-ounce serving has 27 calories, 3 g protein, 5 g carbohydrate, less than 1 g fat, 2 g fiber.

HIGH-PROTEIN SEAFOOD
YELLOWFIN TUNA
Protein Power: 25 g per 3 oz. serving

This meaty swimmer delivers a boatload of easily digested, premium-quality protein. You'll also benefit from the healthy amount of B vitamins and the potent antioxidant selenium in its flesh.

Need to Know: When possible, look for troll- or pole-caught tuna, which are the most sustainable options.

TILAPIA
Protein Power: 21 g per 3 oz. serving

Commonly available at most fish markets, tilapia provides an approachable, mild-tasting fish choice that will give you laudable amounts of protein to keep your muscles well-fed.

Need to Know: Look for American-farmed tilapia, which is a safer choice than tilapia imported from Asia.

OCTOPUS
Protein Power: 25 g per 3 oz. serving

An increasing number of fishmongers are now offering up this seafood choice. So if your goal is to pack on granite-dense muscle you'd be a sucker—pun intended—not to reel it in for its protein windfall.

Need to Know: Frozen octopus actually has an advantage over fresh because the subzero process works to help tenderize the meat.

HIGH-PROTEIN DAIRY

GREEK YOGURT
Protein Power: 23 g per 8 oz. serving
Strained yogurt
Strained yogurt
Made by straining away the liquid, deliciously thick Greek-style yogurts contain about twice as much protein as regular versions. You'll also reap the rewards of gut-friendly probiotic bacteria and bone-building calcium.

Need to Know: Plain Greek yogurt can contain up to three times less sugar than flavored types.


SWISS CHEESE
Protein Power: 8 g per 1 oz. serving

Ounce for ounce, Swiss cheese provides more protein than other commonly available varieties in the supermarket, making it a muscle-friendly option for your sandwiches and burgers.
SWISS CHEESE
SWISS CHEESE
Need to Know: If you're concerned about the calorie density of full-fat Swiss, low-fat versions have a protein-to-fat ratio of around 8-to-1, while still providing good flavor.
Swiss cheese is a generic name in North America for several related varieties of cheese, mainly of North American manufacture, which resemble Emmental cheese, a yellow, medium-hard cheese that originated in the area around Emmental, in Switzerland. Some types of Swiss cheese have a distinctive appearance, as the blocks of the cheese are riddled with holes known as "eyes".

Swiss cheese without eyes is known as "blind".(The term is applied to cheeses of this style made outside Switzerland, such as Jarlsberg cheese, which originates in Norway).

COTTAGE CHEESE
Protein Power: 14 g per 1/2 cup serving
Cottage_cheese
Cottage_cheese
This curd-riddled cheese product is laced with casein protein—a slow-digesting protein that supplies your growing muscles with a steady supply of vital amino acids. Think of it as the MVP of snack time, especially before bedtime.
Need to Know: Cottage cheese is notoriously high in sodium, but you can now compare nutrition labels to find brands that contain less.
Cottage cheese is a fresh cheese curd product with a mild flavor. It is drained, but not pressed, so some whey remains and the individual curds remain loose. The curd is usually washed to remove acidity, giving sweet curd cheese. It is not aged or colored. Different styles of cottage cheese are made from milks with different fat levels and in small-curd or large-curd preparations. Cottage cheese which is pressed becomes hoop cheese, farmer cheese, pot cheese, or queso blanco.

SOY MILK
Protein Power: 8 g per 1 cup serving
SOY MILK
SOY MILK

While most non-dairy milks are light in protein, soy milk is the exception. If you're eschewing cow dairy for reasons such as lactose intolerance, consider using soy milk to float your cereal in, or for whipping up post-gym shakes.

Need to Know: To keep your intake of gut-busting added sugars to a dull roar, opt for brands labelled "unsweetened." And if your goal is to avoid genetically modified foods, splurge for organic.

Soy milk, also referred to as soymilk or soya milk, is a plant milk produced by soaking dried soybeans and grinding them in water.


MILK, 2%
Protein Power: 8 g per 1 cup serving

Moo juice remains a reliable source of top-notch protein with a biological value just shy of that found in an egg. But why try to chug watery, flavorless skim milk when you can still enjoy the richer taste of 2 percent without breaking the fat bank. Besides, the extra fat will help you absorb the fat-soluble nutrients like vitamin D present in the great white.

Need to Know: Studies show that cows raised using organic farming methods produce milk richer in a range of nutrients, including body-friendly omega fats.

HIGH-PROTEIN MEAT
STEAK (TOP OR BOTTOM ROUND)
Protein Power: 23 g per 3 oz. serving
steak
steak

These leaner cuts of steak provide a fantastic 1 g of protein for every 7 calories; rib eye, on the other hand, delivers roughly 1 g of protein for every 11 calories. Plus, round steak is considered one of the more economical cuts.

Need to Know: Leaner cuts of steak like round and loin will become drier than the Sahara with overcooking, so prepare them quickly over high heat to just medium-rare.

PORK CHOPS (BONELESS)
Protein Power: 26 g per 3 oz. serving

The bounty of muscle-sculpting protein in easy-to-prepare pork chops gives you more than enough of an excuse to pig out on them.
Need to Know: By helping to break down muscle tissue, soaking your chops in brine can bring more tender meat to the dinner table. Simply cover the pork chops in a brine made with 1/4 cup salt for each 4 cups of water (use enough liquid so that the meat is completely submerged). Cover and chill for 30 minutes to 2 hours.
GROUND BEEF (95% LEAN)
Protein Power: 18 g per 3 oz. serving

Using 90 percent ground beef provides just the right amount of fat so your burgers and meatloaf won't taste like cardboard. Beyond a payload of protein, this red meat is also a good source of the almighty creatine.

Need to Know: If you've got some extra cash in your wallet, opt for grass-fed beef, which is more nutrient-dense than its factory-farm counterparts.

TURKEY BREAST
Protein Power: 24 g per 3 oz. serving

As with chicken, this big bird can flood your muscles with a wallop of protein.

Need to Know: Like pork chops and chicken breast, turkey breast can benefit from a pre-cook brining. If you're concerned about antibiotic use in large-scale poultry farming, you can look for turkey breast labelled "antibiotic-free."