Protein Food
If you want to build up some muscle mass you must have at least three good bodybuilding meals and two protein drinks in between. In such period, you need plenty of food high on protein, as well as enough total calories to support growth. Rely on chicken, beef, fish, egg whites and protein powders to fill your protein needs. Of course, carbohydrates are an important component that provides energy for your body. For carb sources turn to oatmeal, potatoes, rice and pasta. A lot of bodybuilders construct their entire diet from these protein foods. But fact is that every food has a unique nutritional profile, hence the greater the variety, the more optimal the results. Therefore, you must try to eat as many different types of food as you can.
Beef liver is on top of the protein foods chart. Liver is packed to the max with proteins. It has creatine for strength, carnitine for testosterone support and fat metabolism, B vitamins for energy and metabolism, and iron. All those components make beef liver probably bodybuilding foods of all time. Try eating six to eight ounces twice a week. These amounts of liver contain, respectively, about 230 and 308 calories, 36 and 48 of protein, 6 and 8 g of fat and 7 and 9 g of carbs.
Nevertheless, eating more than 200 grams of protein per day can be hard if you are taking in only whole foods. Use a casein protein powder or mixed protein powder (casein plus whey) during the day, especially between meals. Although whey has been considered the gold standard in protein powders and is useful around workout time, consider also drinking casein shakes when you are on a low-card diet (known also as high-protein diets). Casein digests more slowly than whey.
A good high-protein program is to have eggs for breakfast, sliced turkey at lunch, a midday snack of beef jerky, chicken for dinner and shrimp as a late night snack, that adds up a lot of animal protein daily. Unfortunately, not everyone's organism can handle such large amounts of protein every day, cause it takes a lot of enzymes to digest those animal products sitting in your gut. You will need some sort of supplement as an assistance, a product that contains proteases (protein digesting enzymes), such as pancreatin, papain and bromelain, and follow label directions. Glutamine is also important in such periods, as it ensures that the protein you are eating goes to support muscle growth and prevents it from being stripped from the muscle for fuel during extensive workouts.
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