Mrs P
New member
Bodybuilders try to eat foods that contribute to their progress...
Here's a list of some power foods "nutrient dense"
They contain high percentages of vitamins and minerals per calorie.
Others are high in the kind of fibre that lowers cholesterol.
1. The Orange Eat a whole orange, even some of the white pith. Do not substitute orange juice for a whole orange. There is a great difference between the two.
Orange juice has little fibre and is absorbed too quickly. It has more concentrated sugar and less overall goodness.
The plus value to a bodybuilder is the high vitamin C content (helps cement muscle cells and keep them strong) also contains high amounts of potassium.
2. Turkey
Together with other poultry meats, turkey contains substantial levels of tryptophan, an essential amino acid.
Four ounces of white meat poultry gives you about 27 grams of high class protein.
3. Milk
Milk has been called "the perfect food" because it contains almost every nutrient, in fact, nutritionists are pretty certain that milk contains all the micro nutrients that have yet to be discovered. Milk is our single best source of calcium,
a cup of skim milk contains some 50 percent of a person's recommended daily allowance.
Calcium can lower blood preassure and fortify bones. Bodybuilders have relied on milk for decades because it builds muscle mass effectively.
If you cannot digest milk (bloatness) then try yogurt or lactose free milk.
4. Broccoli
High fibre and more densely packed with vitamins and minerals than almost any other food, Broccoli is the king of vegetables.
It has 4.7 grams of protein per cup, is extremely low in calories, very high in vitamin C (essential for tissue repair)
and vitamin A (essential for liver and eye functions.
5. The Carrot
The list of good that may come from eating carrots, especially raw carrots, can make them seem almost like a miracle food.
They supply good amount of vitamins C and B and comparatively large amount of vitamin A.
They also contain potassium and calcium, are high in complex carbohydrates and are a good source of fibre. Several studies have shown that eating just 2 carrots a day can reduce cholesterol by 10-20 percent.
Beta Carotene, found in carrots, is an antioxidant tgat may defend thge body against free radicals, harmful chemicals involved in cancer, heart disease and arthritis. Eaten raw, carrots act to clean the teeth and massage gums as well as any toothbrush.
6. The banana
Bananas are high in complex carbohydrates and are extrmely high in potassium (directly connected to proper fluid balance and overall muscle tone)
Bananas make an ideal snack for Bodybuilders, they deliver high quality nutrition when the body needs sustenance quickly.
7. The Potato
Many diets portrait the potato as a food to avoid, this is due to the fact that it delivers very high amounts of complex carbohydrates.
WHen potatoes are (baked) they only deliver a modest 82 calories per 4 ounces.
Potatoes supply loads of minerals.
8. The Bean
They provide a low calorie source of protein, Beans are high in water-soluble fibre, the kind that can lower cholesterol levels pronto. Dried neans such as pinto, Great Northern, Kidney, and navy supply B vitamins, iron, calcium, potassium and magnesium. Fresh green beans are also high in vitamins A and C
9. Whole Grains
Whole grains contain (the kernel with its germ and the bran)this offers greatness to your nutritional program. Brown rice, contains almost 3 times more fibre than unenriched white rice. It also contains 3 times more vitamin B, twice as much iron, 3 times more magnesium, 50 percent more zinc and a whooping 5 times more vitamin E.
10. Flat Fish
Sole, Flunder, Plaice and other flat fish, contain high amounts of fatty acid known to inprove general health by enhancing the state of the cardiovascular system abd helping control the level of blood fats. The name of this fatty acid is eicosapentamoic acid (EPA)
5 ounces of steammed flat fish contains 25 grams of muscle building protein.
Here's a list of some power foods "nutrient dense"
They contain high percentages of vitamins and minerals per calorie.
Others are high in the kind of fibre that lowers cholesterol.
1. The Orange Eat a whole orange, even some of the white pith. Do not substitute orange juice for a whole orange. There is a great difference between the two.
Orange juice has little fibre and is absorbed too quickly. It has more concentrated sugar and less overall goodness.
The plus value to a bodybuilder is the high vitamin C content (helps cement muscle cells and keep them strong) also contains high amounts of potassium.
2. Turkey
Together with other poultry meats, turkey contains substantial levels of tryptophan, an essential amino acid.
Four ounces of white meat poultry gives you about 27 grams of high class protein.
3. Milk
Milk has been called "the perfect food" because it contains almost every nutrient, in fact, nutritionists are pretty certain that milk contains all the micro nutrients that have yet to be discovered. Milk is our single best source of calcium,
a cup of skim milk contains some 50 percent of a person's recommended daily allowance.
Calcium can lower blood preassure and fortify bones. Bodybuilders have relied on milk for decades because it builds muscle mass effectively.
If you cannot digest milk (bloatness) then try yogurt or lactose free milk.
4. Broccoli
High fibre and more densely packed with vitamins and minerals than almost any other food, Broccoli is the king of vegetables.
It has 4.7 grams of protein per cup, is extremely low in calories, very high in vitamin C (essential for tissue repair)
and vitamin A (essential for liver and eye functions.
5. The Carrot
The list of good that may come from eating carrots, especially raw carrots, can make them seem almost like a miracle food.
They supply good amount of vitamins C and B and comparatively large amount of vitamin A.
They also contain potassium and calcium, are high in complex carbohydrates and are a good source of fibre. Several studies have shown that eating just 2 carrots a day can reduce cholesterol by 10-20 percent.
Beta Carotene, found in carrots, is an antioxidant tgat may defend thge body against free radicals, harmful chemicals involved in cancer, heart disease and arthritis. Eaten raw, carrots act to clean the teeth and massage gums as well as any toothbrush.
6. The banana
Bananas are high in complex carbohydrates and are extrmely high in potassium (directly connected to proper fluid balance and overall muscle tone)
Bananas make an ideal snack for Bodybuilders, they deliver high quality nutrition when the body needs sustenance quickly.
7. The Potato
Many diets portrait the potato as a food to avoid, this is due to the fact that it delivers very high amounts of complex carbohydrates.
WHen potatoes are (baked) they only deliver a modest 82 calories per 4 ounces.
Potatoes supply loads of minerals.
8. The Bean
They provide a low calorie source of protein, Beans are high in water-soluble fibre, the kind that can lower cholesterol levels pronto. Dried neans such as pinto, Great Northern, Kidney, and navy supply B vitamins, iron, calcium, potassium and magnesium. Fresh green beans are also high in vitamins A and C
9. Whole Grains
Whole grains contain (the kernel with its germ and the bran)this offers greatness to your nutritional program. Brown rice, contains almost 3 times more fibre than unenriched white rice. It also contains 3 times more vitamin B, twice as much iron, 3 times more magnesium, 50 percent more zinc and a whooping 5 times more vitamin E.
10. Flat Fish
Sole, Flunder, Plaice and other flat fish, contain high amounts of fatty acid known to inprove general health by enhancing the state of the cardiovascular system abd helping control the level of blood fats. The name of this fatty acid is eicosapentamoic acid (EPA)
5 ounces of steammed flat fish contains 25 grams of muscle building protein.
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They are a true 'superfood' in that they are chock full of antioxidants and phytoflavinoids that can help lower LDL cholesterol and boost your immune system. They are also high in potassium, vitamins A & C, and fiber. They have also been shown to have anti-inflammatory properties which is super-important for preventing disease, as well as recovering from strenuous activities.
