When you get into bodybuilding, you should understand that what you eat is just as important as bodybuilding. In other words, you can lift as many weights as you want, but if your muscles do not get the fuel you need to grow, you waste a lot of effort.
With just a little research into a healthy diet, you will quickly find that adequate protein is one of the most important (some say) essential components of your diet. In short, protein is the building block of a lean body - a lack of protein means your ability to build muscle is very low.
There are many ideas on how much protein your body needs each day, and it may depend on your bodybuilding goals. You can usually consider taking about 1 gram of protein per pound of your body weight each day.
There is plenty of food at your local supermarket or grocery store that contains a good amount of protein. Modern rules that ensure that food product manufacturers display the nutritious content of their product make your grocery selection easier. However, before you run away to buy all the high protein foods you can get, a certain amount of care should be taken. Take the time to read the entire nutrition instructions. You not only look at the protein content but also need to consider the fat content, sugar content, carbohydrates, and so on. If your goal is to grow lean tissue, it is a good idea to avoid products that contain too much sugar, calories and refined carbohydrates.
Now you are ready to go to the supermarket to look for quality sources of protein food. These are high protein foods but not too high in other nutrients that will affect your muscle mass goals (i.e. calories, carbs, etc.):
MEAT: If you like to eat meat, three meats are usually recommended. Favorite chicken (the number of recipes you can find on social media shows this). Chicken is very small and cheap. Similarly, turkey is actually slightly leaner than chicken and has a higher percentage of protein. Thin beef (see really red cuts without any visible fat if possible) is another great source of protein.
SOY: Vegetarians among you will no doubt be aware of the protein content in soy products. Soy beans are a powdered and therefore rich in protein. Soy beans are used to make soy milk, tofu and many other meat substitutes, many of which taste like real. This helps not only vegetarians, but also people with low tolerance for dairy products.
MILK / SORROW: ‘Pure’ or ‘fat-free’ milk is another good source of quality protein and can be eaten as is (think of homemade shakes or your breakfast cereals) or with plenty of milk. You need to be careful about which dairy products you choose, but there are always food options. You can eat free varieties of your favorite yogurts, ice cream (beware of other ingredients), cheese (cottage cheese is always highly recommended), etc.
EGGS: Raw or boiled, eggs are another staple diet for many bodybuilders. Most people will avoid egg yolk and simply eat white, discarding certain quality protein. It is true that egg yolk contains a lot of calories, but it also contains a lot of egg nutrients and certain proteins. Why not keep a few notes?
FISH: Fish is an important source of protein, and many bodybuilders live on tuna cans. I actually knew one young man who mixed a tin of tuna with his grain every morning - not really my idea of a fun start to the day.
AND MORE ...: There are many high-protein foods like nuts (suitable for vegetarians) pulses (another good source for vegetarians), grains etc. Take the time to research other foods online - there is a huge amount of information on websites, forums, newsletters, and so on.
Is Protein the Only Thing I Need to Focus on?
No. Protein, although an essential part of a bodybuilder's diet, is not everything and eliminates everything. Bodybuilders also need energy to do their physical exercises and this comes mostly from complex carbohydrates, or especially, complex carbohydrates. This is another topic, so watch this post. You need both a high protein diet to 'rebuild' your muscles and the complex carbohydrates necessary to sustain your work.
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