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Best Natural Bodybuilding Foods. List of Protein rich natural foods

Updated on March 29, 2016

Best Natural Bodybuilding Foods. List of Protein rich natural foods

Do artificial supplements alone provide you with quality proteins for building strong muscles? There are many rich protein/amino acid sources in natural foods. The recommended protein intake for an individual is about 0.75 grams per kilogram of bodyweight. Because bodybuilders burn extra calories per day and tend to have increased lean muscle mass, they require more protein than common people. According to the academy of Nutrition and Dietetics, bodybuilders require 1.4 to 1.7 grams of protein per kilogram of bodyweight, or about 0.63 to 0.77 grams of protein per pound of bodyweight each day.

The key to getting lean, high-quality muscles is to increase intake of proteins and reduce intake of Carbohydrates and fats. One must try to obtain 35% of calories from protein sources daily. Bodybuilders do need more calories but these must be taken from fiber rich sources of food. For increased metabolism and maximum protein absorption, one can divide the three meals per day routine into a six meals per day routine. It also reduces burden on the digestive system. Both pre-workout and post-workout foods are important. Pre-workout foods must be rich in carbohydrates in order to provide you energy through the workout. Post-workout foods should be rich in protein and must be taken within 30 minutes after workout.

At the same time, too much intake of protein is also harmful. According to the academy of Nutrition and Dietetics, taking more than 1.8 gms protein per kilogram bodyweight does not provide any additional benefit. Rather, additional calories from protein will be stored as fat in the body

Tuna: Tuna is an affordable and healthy food packed with proteins. Tuna is available in Cans and one tuna can contains about 30 grams of protein and almost 0% fat. Tuna is also rich in selenium which is a powerful antioxidant. It is also rich in Vitamin B complex, phosphorus, iodine and magnesium. However ensure that tuna is not contaminated with heavy metals like Mercury.

Oatmeal: The highest amount of protein in oatmeal is 13.7g per 100g. Oatmeal is also rich in dietary fiber, copper, magnesium and zinc. Oats help reduce body fat and helps people in obtaining a good lean muscle mass.

Soy: Soy has the highest protein content among all non-dairy foods. The maximum amount of protein in soybeans is found to be 39.58g per 100g. Raw mature seeds are rich in protein content. Soy protein isolate contains 88g protein per 100g. Like Oats, it’s a high-protein fat reducing food.

Eggs: Ann egg contains about 5.5- 6 grams of protein and about 68 calories. Both Yolk and the white are rich in protein. Egg white contains slightly more protein than the yolk. Egg white is a protein rich fat-free food source. It is ideal for people who want to cut fat but add on quality muscle fibers. Apart from protein, eggs are also rich in calcium, magnesium, phosphorus and zinc.

Milk: Milk contains two proteins, Casein and Whey protein. Whey protein is a powerful bodybuilding nutrient, available in supplement form. Whey makes up to 20% of protein in milk. Whey is a complete protein which contains all essential amino acids. Whey is rich in glutamine as well as BCAA (branched chain amino acids), two of the most important bodybuilding nutrients

Products made from milk are also rich in proteins. Ricotta cheese is made from Whey protein. Yogurt is also rich in whey protein. Apart from whey, Yogurt also contains beneficial bacteria which help indigestion.

Peas: 100g of garden peas contain 6.3 g of protein. Green peas contain 5.42g protein per 100g. Dry peas contain more protein than green peas. They contain about 16 gms of protein per cup

Green peas are rich in Vitamin C, Vitamin K, magnesium, iron and dietary fiber. Peas are also rich in Lysine, an important amino acid

Almonds: Eating 10 almonds provides you 2.5g of protein. Almonds are rich in dietary fiber and monounsaturated fatty acids, which are good for the heart. Vitamins are also rich in calcium, iron, phosphorus and Vitamin E


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