Eating a healthy diet is paramount to all, to body-builders it is essential. There is no end to the abundance of vegetables, meats, dry foods and convenience foods on the market that are nutritious and important.
The foods I have listed , should be included on a regular basis, as part of your diet, to feed your muscles. Explanations will be given for each food and a rating from 1 to 10 for its muscle-building and fat-burning capabilities.1 being the least effective to 10 being the most anabolic in muscle building and 1 being the least effective to 10 being downright fat- burning.
Apple – slow digesting carbohydrate, good fibre content, has been shown to influence muscle strength. Studies have shown apple polyphenols when given to rats there were significant increases in strength and fat losses were greater.
Muscle-building rating (6 stars) Fat–burning rating (8 stars)
Banana – slow digesting carbohydrate, good fibre source, lots of potassium which is a bodybuilding essential. Potassium is a mineral so necessary because it is required for muscle contractions. It is also the main electrolyte inside muscle cells, it draws in water to increase volume. A massive factor in stimulating muscle growth.
Muscle-building rating (6 stars) Fat-burning rating (6 stars)
Black Beans- High in slow digesting carbohydrates (41 grms per 200grms).Good protein content, better than any other plant(15grms per 200 grms).High levels of antioxidants, anthocyanins, which help muscles recover and enhance fat loss.
Muscle-building rating (6stars) Fat-burning rating (6stars)
Blueberries – High amounts of anthocyanins, the antioxidant found in black beans, red grapes and pomegranates. Maintaining the integrity of body tissue, by counteracting the deleterious effect of free radicals. Aids recovery.
Muscle-building rating (6 stars) Fat-burning rating (6 stars)
Broccoli- contains indole-3-carbinol which is known to decrease the risk of certain cancers, due to it weakening of oestrogen’s effects and thereby reduces body fat, limiting water retention and increasing muscle growth. Contains sulphoraphane which is another cancer fighter.
Muscle-building rating (6 stars) Fat-burning rating (6 stars)
Brown Rice- Contains gamma-aminobutyric acid, this amino is found in germinated brown rice, it can boost growth hormone levels, which in turn bumps up fat burning and muscle building. If you soak your rice in boiling water (104 degrees F ) for a few hours before cooking you will get the best out of it.
Muscle-building rating (4 stars) Fat-burning rating (4 stars)
Chicken Breast- High protein, low fat, perfect for building up your muscles not your waistline.
Muscle-building rating (10 stars) Fat-burning rating (4 stars)
Coffee- Raises metabolic rate, great fat burner, research has found taking caffeine pre workout can significantly augment strength, which means lifting more weights and bigger muscles.
Muscle-building rating (8 stars) Fat-burning rating (10 stars)
Cottage Cheese - Contains casein which digests slowly, releasing its amino acids. Calcium the fat burner, along with linoleic acid which is also good for fat burning.
Muscle-building rating (10 stars) Fat-burning rating (6 stars)
Eggs - High in protein and healthy fats. A very good muscle builder, evidence shows that this combination of nutrients proves to be a good fat burner too.
Muscle-building rating (10 stars) Fat-burning rating (6 stars)
Salmon - High in protein, healthy fats and an excellent fat burner. Contains omega 3 fatty acids which hasten recovery,increase metabolic rate and enhance fat burning. Alaskan and wild salmon have a higher ratio of omega 3 to omega 6 fatty acids.
Muscle-building rating (10 stars) Fat burning rating(8 stars)
Rump Steak- Helps to keep testosterone levels up. High protein, contains iron ,even though it contains some saturated fat a little is needed to keep up your testosterone.
Muscle-building rating (10 stars) Fat burning rating (6 stars)
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