5 foods for bodybuilding

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Eat to Grow – 5 Foods Perfect for Bodybuilders

When it comes to bodybuilding, despite the actual training in a gym being so physically intense and demanding, one of the toughest parts of bulking up and getting jacked, is getting your diet right.

They say that ‘muscle is built in the kitchen’ and while that saying shouldn’t be taken literally, at its core, it is absolutely correct. Basically, this saying is referring to the fact that building muscle is all about diet and nutrition. Without the proper diet, no matter how hard you work in the gym, you won’t make any real progress and won’t grow anywhere near as big as you should.

If you are serious about making some noticeable gains, and if you are willing to put the work in at the gym, as well as at home in the kitchen, here’s a look at 5 foods perfect for bodybuilders.


First up we have what many bodybuilders consider to be a true lifesaver in terms of versatility – eggs.

Eggs are a staple in virtually every bodybuilder’s diet, and for good reason. Eggs are fantastic for building muscle as they are rich in muscle-building protein, as well as amino acids. In fact, eggs provide a complete essential and non-essential amino acid profile, which basically means that eggs contain the right amounts of amino acids needed by the body.

Eggs are great for bodybuilding as not only do they contain protein, but they also contain nutrients including choline, B vitamins, vitamin D, and healthy fats in the yolk. One medium egg contains between 4 and 6g of protein.

Whether you eat yours poached, fried, coddled, scrambled, baked, in an omelette, or in any other way, eggs make the perfect muscle building food.


Salmon is another food that is perfect for building muscle as it too is rich in protein.

An 85-gram serving of salmon will provide around 18g of protein, along with B vitamins, and omega-3 essential fatty acids.

The healthy fats found in salmon promote cardiovascular health, brain function, they boost the metabolism, they help to regulate hormones, and much more besides.


Up next we have oats.

Some people may be surprised by this next food as it isn’t a high protein food, but when it comes to building muscle, carbohydrates for energy are just as important as protein for muscle growth.

Oats are a great food to consume before a workout as they contain slow-release energy in the form of complex carbohydrates which will provide a slow and gradual stream of energy to help power your workouts.

As well as being rich in carbs, oats are also rich in B vitamins, and minerals such as zinc, iron, potassium, and magnesium, which contribute towards health and athletic performance.


Beef is an incredibly anabolic food that is ideal for anybody looking to get hench.

Beef is great for making gains because it is rich in B vitamins which help to increase energy levels via boosting the metabolism. On top of that, beef is also rich in minerals such as zinc and iron, plus it contains creatine, which the muscles use to produce ATP for energy.

Beef is also packed full of protein, with just 3 ounces providing 22g of protein.

If you’re watching your figure and want to keep caloric intakes low, opt for 95% lean beef as this provides the same amount of protein, with just 145 calories for 3-ounce serving.


Come on, you didn’t honestly expect us to compile a list of the best foods for building muscle and to not include chicken, did you?

Chicken is probably THE staple protein source for meat-eating bodybuilders as it is versatile, it goes with most things, it’s packed full of protein, and it’s low in calories, especially if you opt for skinless chicken breast.

A 3-ounce serving of chicken contains 26 grams of protein, and comes in around 145 – 150 calories.

Milos Ilic
Personal Training & Nutrition

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