If you are a longtime sports person or you are a fitness enthusiast, you know the importance of nutrition to help build muscle.
Tired of having to find a way to provide each nutrient for your body?
Try adding a variety of vitamins and minerals at once with these nutrient-rich bodybuilders that we're about to introduce.
The amount of food we can consume each day is limited. Therefore, you should choose the portions and ingredients in the smartest way to ensure enough nutrients for your training process. Invite you and Bellyfatzone to find out in this article.
Why should bodybuilders eat nutritious foods?
With each of the nutrient-rich foods suggested below, they contain a variety of essential vitamins and minerals.
Not just simply replenishing the body with nutrients, these nutrient-rich foods contain a variety of beneficial nutrients that help maintain overall health, effectively reducing the risk of some diseases common and other dangerous diseases.
You will easily get injured when exercising if you do not supplement with adequate nutrition
For bodybuilders, many vitamins and minerals have a positive effect on training performance:
- Improves immune system, helps metabolism better
- Supports proper functioning of cells and functions in the body
- Helps develop strong muscles, bones, and joints
- Limit inflammation and injury
- Relieve muscle pain, fatigue and help muscles recover faster after exercise
- Re-energize so you can stay on track with your workout regimen
And you can add these beneficial substances to the body with the following nutrient-rich foods.
11 nutritious foods for bodybuilders
Oysters are a nutritious food with high levels of zinc, vitamin B12 and vitamin D
Shellfish is one of the most nutrient-dense foods in the sea. Common types of shellfish include clams, oysters, oysters, and mussels.
100g of clams contain more than 16 times the required amount of vitamin B12. They also provide vitamin C, B vitamins, potassium, selenium, and iron to the body.
Oysters are also very nutritious. Just 100g of oysters can provide 600% of zinc, 200% of recommended daily amount of copper, and a large amount of vitamin B12, vitamin D, and several other nutrients.
Potatoes are essential nutrient-rich food for the body
One potato (large size) contains a lot of potassium, magnesium, iron, copper, and manganese. It also provides plenty of vitamin C and most essential B vitamins.
Many people often choose sweet potatoes to eat when exercising because of concerns about the amount of starch in potatoes. However, potatoes are extremely suitable to eat after training, helping to store energy and increase muscle better.
This is also one of the foods that help you feel full faster. Potatoes, when cooked and cooled, form resistant starch, a fiber-like substance with many health benefits.
The liver is the internal organ that contains the highest amount of nutrients
Muscle and lean meat are both great for muscle-building workouts, but nutritionally speaking, it's the internal organs that are the more nutrient-dense foods.
Of all the organs, the liver provides the most nutrients. The liver has hundreds of functions related to metabolism, especially the function of storing important nutrients for other parts of the body.
100g beef liver contains:
- Vitamin B12: 1.176 % of daily intake
- Vitamin B5, vitamin B6, vitamin B3, and vitamin B9: More than 50% of daily intake
- Vitamin B2: 201% of daily intake
- Vitamin A: 634% of daily intake
- Copper: 714% of daily consumption
- Iron, phosphorus, zinc, and selenium: More than 30% of daily intake
- Protein: 29g
Eating liver once a week is an effective way to ensure that you are getting adequate amounts of these important nutrients.
Sardines contain small amounts of most of the nutrients needed by the body
Sardines are oily fish, small in size, and can be eaten whole. As a result, you will receive all the nutrients from the viscera, brain, bones… of this nutrient-rich food.
Sardines contain a small amount of most of the nutrients needed by the body, which can be said to be nutritionally near-perfect.
Like other fatty fish, sardines are also rich in omega-3 fatty acids that are good for both heart health and performance.
Blueberries are one of the nutrient-dense foods with high levels of antioxidants
If mentioning fruit in the list of the most nutritious foods, surely blueberries cannot be ignored.
Blueberries contain a lot of antioxidants such as anthocyanins, vitamin C, vitamin E, vitamin A, zinc, and selenium, which help keep the body healthy and useful in training.
In addition, the antioxidant properties of blueberries help protect the brain effectively, improve memory in the elderly, help lower blood pressure and reduce bad cholesterol in people with obesity and metabolic syndrome.
Salmon is a nutritious food with high levels of omega-3
Salmon and other fatty fish contain the highest levels of omega-3s. Omega-3s are extremely important, helping to improve health and reduce the risk of many diseases such as heart disease, dementia, depression, and other common ailments.
Salmon is also packed with nutrients like protein, B vitamins, magnesium, potassium, and selenium. Besides, you only consume a small number of calories and feel full faster when eating salmon.
You should choose wild salmon over farmed fish, which have a higher ratio of omega-6 to omega-3 and are less likely to contain contaminants.
To provide the necessary energy, you can prepare salmon with dishes such as:
- Salmon Salad
- Salmon with soy sauce
- Pan-fried Salmon
The content of vitamins and minerals in kale is very good for exercise
Kale is one of the most nutritious foods compared to other green leafy vegetables.
Kale contains vitamins, minerals, fiber, antioxidants, and several bioactive compounds that have been shown to have anti-cancer properties.
Specifically, 100g of kale contains:
- Vitamin C: 200% of the recommended amount per day
- Vitamin A: 300% of the recommended daily intake
- Vitamin K1: 1000% of the recommended amount per day
- High amounts of vitamin B6, potassium, calcium, magnesium, copper and manganese
- Contains 2g fiber, 3g protein and only 50 calories
Seaweed is the most nutrient-dense of all marine plants
In addition to fish, the sea also contains some nutrient-rich plants such as seaweed.
Seaweed contains large amounts of minerals such as calcium, iron, magnesium and manganese. They also contain bioactive compounds such as phycocyanins and carotenoids, which are antioxidants with high anti-inflammatory potential.
Garlic is both nutritious food and a popular cooking ingredient
Garlic is truly a wonderful ingredient. Not only do they make food taste better, but they are also very nutritious.
Garlic is rich in vitamins C, vitamins B1 and B6, calcium, potassium, copper, manganese, selenium, and beneficial sulfur compounds like allicin.
This nutrient-rich food also helps you reduce bad cholesterol, reduce the risk of cardiovascular disease, cancer, especially colon and stomach cancer. In addition, raw garlic also has significant antibacterial and antifungal properties.
Egg yolk is a source of protein and many other nutrients for bodybuilders
Whole eggs are very nutritious. They're packed with vitamins, minerals and other nutrients, including choline, lutein and zeaxanthin, antioxidants that may protect the eyes and reduce the risk of eye diseases like cataracts and macular degeneration.
Eggs are also high in protein and healthy fats, which can aid weight loss.
In addition, eggs have a low cost and are easily processed into many delicious dishes. You should choose eggs fortified with omega-3 to get more nutrients.
Dark chocolate with 70% or more content will be more nutritious and more effective when used
Dark chocolate with high cocoa content is one of the most nutritious foods for you. They're packed with fiber, iron, magnesium, copper, and manganese, and a host of great antioxidants.
Dark chocolate has numerous health benefits, including supporting blood circulation, lowering blood pressure, and improving brain function. This type of food also helps you recover energy faster after exercise.
Choose dark chocolate with a cocoa content of at least 70%, varieties with 85% or more content will be more effective.
These nutrient-dense foods have immense health and fitness benefits. Add them to your daily menu to stay healthy and exercise more effectively!
The foods that make bodybuilding work
In addition to providing the above nutritious foods, bodybuilders should also learn about the foods to avoid after training so as not to waste training effort and the number of nutrients loaded:
There are too many carbohydrates in the cake for the amount needed, there are also fats, salt, sugar, and calories that you should definitely avoid after a workout.
- Fast food
Fast food only provides a large amount of saturated fat. As a result, all your hard training time in the gym will be nullified. Some varieties like avocado or banana are rich in potassium which can be a great choice for you
- Fries or fries
The fact is that the moment after leaving the gym, we should provide potassium to the body. Choose bananas as an alternative to your favorite fries or toast.
After exercise, we lose many different minerals, vitamins, and nutrients, so raw vegetables cannot supplement enough for the body. Combine them with some other food, for example, add yogurt.
- Milk chocolate
One of the compelling reasons why you shouldn't eat milk chocolate after exercise is the high concentration of bad fats and glucose that has an effect on your health.
Cheese is one of the best foods and the worst post-workout food. This dairy product is rich in fat.
- Sugary desserts
First, by eating them, you'll get extra calories.
Second, these foods have the ability to slow down your metabolism. That's why it's a good idea to eliminate sweets from your diet to make your workouts more successful.
This causes you to absorb too much oil and butter, which are saturated fats. Hard-boiled or whipped eggs are a great alternative to fried eggs.
This is one of those drinks with a lot of sugar, more importantly, soda can make you gas. Drinking water or lemonade, apricots, strawberries… is the perfect way to rehydrate.
Proper exercise combined with adequate nutrition will reduce the risk of injury during exercise.
Finally, hopefully, the article will help you provide information to summarize what foods are helpful and what foods are not, because there are countless different names out there, you just need to remember the main ingredients of the food macronutrients need to be loaded into the body, no matter the name of the food.
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Bellyfazone wishes you success in choosing!