The High Performance Handbook
Body Building Techniques

Bodybuilder Diet Superfoods

Best Diet & Nutrition for Bodybuilders

Eggs

Eggs are one of the mainstays of this diet. Look for eggs with added Omega 3’s. You can buy them with added essential fatty acids Omega 3. Farmers are adding flaxseed and vitamin E to the egg laying chickens’ feed. By doing this, the eggs’ Omega 3 content is increased six times of normal eggs and the Vitamin E can be increased eight times normal eggs. Two Omega 3 fortified eggs a day are suggested.

Beans or Legumes

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Did you know many Beans and / or Legumes have tons of B vitamins? They are also low cost and an excellent provider of protein and dietary fiber. Dietary fiber is important for a bodybuilder because it can help keep their energy levels even and their blood sugar stable. Many beans and legumes contain a good amount of protein which can give you a better supply of energy as you work out.

Beans and legumes can be purchased in the can, frozen or dried (some need soaking before cooking). There are many ways to eat beans or legumes. For example, make a big pot of healthy chili with fresh and canned tomatoes, onions, green peppers — don’t forget the red pepper (good for you too). You can add them to stews, soups or even to your salads. The most popular beans and legumes in the United States are kidney beans (white & red), pinto beans, navy beans, black beans, black eyed peas, lima beans, split peas (tons of fiber!), chickpeas (make humus!)

Garlic, Chives, Scallions, Onions, Leeks — the Allium Vegetables

These vegetables can be added to your meals to add healthy nutrients and flavor. Garlic, chives, scallions, leeks, onions add beneficial flavonoids such as Quercetin, and sulfur containing compounds. Some allium vegetables release their healthy components when eaten raw and are great to add to your uncooked recipes or salads.

Mollusks – Clams, Oysters, Mussels

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Mollusks really are Bodybuilder Diet “SuperFoods” They are an excellent source of protein, yet are also low in fat (when you do not add butter or oil). They contain high amounts of numerous essential minerals too.

Oysters, Mussels and Clams seem to be very popular mollusks, with Clams being very beneficial for it’s “heme iron” content. This type of iron (heme iron) is found in red meat, poultry and seafood and it is known to be easier to be absorbed by your body as compared to free iron. Clams also contain copper and vitamin B12. With the three nutrients, your body will get help in maintaining your blood’s ability for replenishing oxygen to your muscles.

Mollusks also are high in zinc and selenium which are required by your bodys’ immune system.

There are many ways to cook Mollusks to make them delicious. You can steam them, roast, bake broil, poach or saute them. Be creative in your use of spices and have a delicious, hig protein, low fat, nutrient rich meal.

Nuts – Almonds, Walnuts, Pistachios …

One to two servings a day of nuts can give you a high amount of nutrition which include polyunsaturated fatty acids, proteins, fiber, vitamin E, folate, potassium, magnesium, zinc, selenium, copper, arginine and more! Some people think nuts have too much fat, yet most nuts’ fats are considered “quality fat”. Some of the best nuts to eat for bodybuilders would include almonds (a serving would be about 24 almonds), walnuts, cashews, brazil nuts, peanuts, pecans, pistachios and hazelnuts.

Whole Grains – Brown Rice, Barley, Oatmeal

Whole grains help the bodybuilder maintain a level energy for heavy training. This superfood should be on every bodybuilder’s diet menu. Whole grains like oatmeal, barley, spelt, brown rice provide a great source for vitamins, essential fatty acids, and fiber. Make sure you check labels on packaged whole grain foods to make sure they truly are “whole grain.”

Salmon – Wild Salmon

Wild Salmon is another seafood filled with Omega 3 fatty acids as well as protein. The Omega 3 fatty acids help bodybuilders recover from heavy workouts assisting the cell membranes. It is a great source of low fat protein and helps if trying to lose body fat.

Tomatos & Tomato Products

Tomatos and Tomato product are actually better for you when cooked — or so the experts explain. Although some Vitamin C is lost through cooking, their antioxidants increase from cooking, with the antioxidant Lycopene becoming more absorbable by the body. You can buy use canned tomatoes, tomato sauce, paste, mexican salsa and ketchup and get your Lycopene.

Flaxseed

Flaxseed are considered by many experts as great source for plant Omega 3 as well as fiber. Flaxseeds contain “phytochemicals” lignans that could have excellent antioxidant properties helping you be healthier. As a rule, flaxseeds should be ground before using. You can use a coffee grinder if you have whole flaxseeds. They have a nice nutty-flavor and are excellent to add to all types of foods like breads, cookies, or muffins. In addition, you can add them to your salads, soups or cereals.

Cruciferous Vegetables – Broccoli, Kale, Cauliflower

Broccoli, Cauliflower, Kale, Brussel Sprouts, Cabbage, Watercress are some of the Cruciferous Vegetables available to us. They offer a good amount of fiber, Vitamin C, phytonutrients and low in calories. You can consume a lot of cruciferous vegetables without a lot of calories and still get a good dose of micronutrients. These are SuperFoods for bodybuilders trying to lose body fat. Three or more servings a day are recommended by many experts.

It is vitally important that body builders intent on building muscle mass stick to a healthy focused diet that includes the above Super Foods that will support their intense workouts. When they do, they find that their results happen much faster and they feel healthier.