In order to build lean muscle, you need high protein foods lean in fats, like fish, chicken breast, 90% fat free turkey patties. Also beans (Black, red, chick peas) contain proteins in a lesser degree. Don't forget dairy group : Yogurt and skim milk cheese. These are only a few examples of foods you can include in your diet to help build a leaner and muscled body; of course accompanied with regular excercise.
Here's a list of some A+ and A foods you can't go wrong with:
Protein:
Canned Tuna (most convenient, but really any fish...watch the fat w/salmon)
Grilled Chicken Breast (or Turkey, but NOT cold-cuts...the real stuff!)
Egg Whites (a yolk a day is a good thing too, though)
Whey Protein Isolate (supplement)
Casein Protein (Supplement)
Starchy Carbohydrates:
Oats (steel cut or old-fashioned...go ahead, throw in some raw honey!)
Brown Rice
Sweet Potatoes/Yams
White Potatoes
Quinoa
Barley
Farro
100% Whole Weat Bread (a "B" food, but convenient)
Veggies:
[Greens]
Spinach (Popeye had it right)
Swiss Chard
Collard or Mustard Greens
[Cruciferous]
Broccoli
Cauliflower
Brussels Sprouts
Cabbage
Fruits:
Berries
Apples
Bananas
Melon
Fats:
Raw Tree Nuts
- Almonds
- Walnuts
- Pecans
- Cashews
- Macadamia Nuts
Avocado
Omega-3,6,9 blend oil (Supplement)
Flax Oil or Ground Flax Seeds
EPA/DHA Supplements
CLA Supplement
Natural Peanut Butter (a B food, but if ya gotta...go natural!)
More information:
75% of the battle is food. You can work and work and not see results if you don't eat correctly. On the other side, you can turn a program that is showing tiny gains into a surefire muscle builder by nailing nutrition and adhering 100%. Plain and simple. The best way to eat is 6 meals/day with the most substantial coming about 3 hours before your workout and directly (15-45 min) after your workout. If you workout first thing in the morning, have a piece of fruit and some protein powder as soon as you wake up and wait 30-60 minutes to lift.
FIRST, figure out your BMR with the Harris Benedict equation. Multiply this by 1.75 and then add 300-500 calories.
2nd: Eat 30% of your calories from protein, 50% from carbs and 20% from healthy fats. If your skeptical with that volume of carbs...DON'T BE. It's all about quality and even distribution throughout the day.
Meat, Eggs, Yogurt.
protein bars
eg of body-building food are milk,fish,peas,nuts,etc
the examples of body regulating foods are fruits and vegetabls
no no
the examples of body regulating foods are fruits and vegetabls
yes
NO, they are energy-giving-foods.
Foods containing protein such as fish, meats and legumes
Foods high in protein are generally used for bodybuilding...
Some examples are: - vehicles - chemistry - machinery - foods - furniture - textiles - IT - building
the examples of body regulating foods are fruits and vegetabls
yes it is because it provides you with energy, and is healthier as carbohydrates
1.energy-giving foods 2.body building foods 3.protective foods