Are you eating clean…really clean? The right nutrition is vital to your bodybuilding success, so be sure to put the right items on your clean-eating shopping list.
Let’s go shopping. Clean eating is the best way for you to gain the maximum amount of muscle. These foods will give you the nutrients you need without adding extra body fat to your waistline. Here is a list of items that should be on your clean-eating shopping list so you can gain lean mass the right way.
Protein –the Foundation
If you want to gain tons of lean mass, you have to consume lots of protein. Protein is the building block of muscle, so you need to get protein from a variety of sources. Some think the only way to get good sources of protein is through eating meat, poultry and fish, but there are other foods that are very nutritious and provide good sources of protein.
Eggs are a great source of protein as well as Vitamins B-12, D and Vitamin A. Even though many say that eggs are bad for you due to the high content of cholesterol, a good way to get around that is by combining whole eggs and just egg whites. If you combine 3 egg whites with a whole egg, you’ll get 24 grams of protein and only 140 calories.
Lean cuts of meat are a must for your clean-eating shopping list. Stick with cuts like top round and sirloin. These cuts are low in fat and high in protein.
Turkey and chicken are great for adding lean protein to your diet without lots of fat. The breast portion of chicken and turkey are low in fat and average around 22 grams of protein per serving.
Tuna, salmon and tilapia are great sources of protein. They are high in omega-3’s as well, so you’ll get your healthy fats and lots of protein.
Milk, yogurt and cottage cheese are also good sources of protein. Yogurt will provide you with probiotics to help keep your digestive system healthy. Cottage cheese is good to have as a snack before bed because it contains casein protein. This slow digesting protein will keep your body supplied with a steady stream of amino acids while you sleep.
Carbohydrates – the Fuel for Your Muscles
Carbohydrates get a bad rap these days with all the low-carb diets, but they are a very important source of nutrients. Carbohydrates like oats, sweet potatoes, fruits, and vegetables provide you with a variety of Vitamins and minerals and are high in fiber.
Oatmeal is packed with nutrition. One serving of oatmeal contains iron, Vitamin B-6, calcium, magnesium, Vitamin A, 4 grams of fiber and 6 grams of protein. Oatmeal is popular among both athletes and non-athletes for its nutritional content and high fiber content. It will keep you full for hours and it only has 150 calories per serving.
Sweet potatoes are also a good choice if you’re eating clean. With 4 grams of fiber and 6 grams of protein per serving, you can’t go wrong. It also contains 377% of the recommended daily allowance of Vitamin A, as well as Vitamin B-6, magnesium, iron and 2 grams of protein in a serving of one cup.
Fruits are high in fiber, loaded with antioxidants and packed with vitamins. Strawberries, blueberries, and bananas are great to add to your post-workout shake. Apples, melons, and grapes are good to add to salads or you can eat them as a low-calorie snack.
Green, leafy vegetables should be at the top of your clean-eating list. Broccoli (which helps to boost testosterone levels), spinach, kale, Romaine lettuce and Swiss chard are all great examples of vegetables that must be added to your shopping list.
Other vegetables to add to your shopping list are carrots, tomatoes, and squash. Vegetables are low in calories and when you are trying to cut body fat, filling up with vegetables will keep you full without ruining your diet.
Dietary fat is essential and although you will get some fat when you eat meat, you have to add additional fat to your diet.
Olive oil, canola oil, and flaxseed oil are great sources of healthy fat and they can easily be added to salads or used to lightly fry your food.
Nuts are high in healthy fats like omega-3’s and contain small amounts of protein. Walnuts, almonds, pecans are good choices for snacks. Natural butters (peanut, almond and cashew butters) are preferable to the processed forms because they contain no added sugars or salts.
Eat Right and Build Muscle
Once you know the right types of protein, carbohydrates, and fats to shop for, you’ll be able to achieve more lean mass gains and live a healthier life. You can cheat every now and then, but if the majority of your diet comes from the types of food listed above, you will never have a problem controlling body fat or gaining muscle.
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