3

votes

Best Foods for Bodybuilding/Building Muscle/Strength/Recovery And Why?

Answered on August 19, 2014
Created April 27, 2013 at 1:46 PM

what is the best bodybuilding foods ONLY?

And how to do these help, do they help build muscle?

Or help gym performance?

Or increase strength?

Or recovery time?

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on September 07, 2013
at 01:28 AM

Oh my gosh, what now- too many spelling errors?

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 28, 2013
at 01:24 AM

@2peas in a pod long lost brothers from a different mother.. Stephen and FY -h8rs gonna h8- meh-who cares..you like walking encyclopedia of nutritional data and nutrient pathways and stuff like that youzzzzzzzz guys.. lol..:) +1's

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 27, 2013
at 07:41 PM

@ Leah- There are very well arguably better sources (like sweet potatoes), but I'm not very much into dogma and oatmeal has consistently given exceptional results as a carb source for both myself and countless other "fit" individuals. That's why. If you don't want to eat oatmeal, by all means don't. I just listed as an accpetable carb source because in my opinion it is that way for healthy, hard training individuals (i.e. those that don't have insulin resistance/metabolic syndrome or autoimmune disorders). If you have gluten intolerance or just don't want to eat them, by all means don't :)

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 27, 2013
at 07:34 PM

Because it's a decent source of starch. Do you have a grain allergy?

10121ac7b6beb99c0fbfbf1522c50adb

(1193)

on April 27, 2013
at 07:31 PM

I agree wholeheartedly with most of your answer, but why the oatmeal?

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 27, 2013
at 07:24 PM

3 anonymous downvotes and counting...

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 27, 2013
at 06:59 PM

Lol ^ ^

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 27, 2013
at 06:56 PM

IMO They don't comment because they aren't confident enough in doing so, they want you to be wrong but they can't prove it scientifically or anecdotally so they downvote you rather than discussing their specific concerns and actually learning something.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 27, 2013
at 06:53 PM

...Also, everyone knows it doesn't take anything besides good genes and steroids to get and ideal body comp/build muscle ;)

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 27, 2013
at 06:48 PM

I absolutely respect people's right to downvote, but I find anonymous downvoting to be quite irksome.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 27, 2013
at 06:44 PM

Lol, 2 no comment downvoters, I'll put the odds at 10:1 they're both out of shape and don't even know what it takes to get ideal body comp/build muscle.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 27, 2013
at 06:28 PM

@ Stephen- actually I was thinking about leucine, and I did mistakenly think it was only abundant in animal proteins (because I know nuts/seeds/legumes/beans have very low levels). Soy slipped my mind entirely. I suppose I could/should have mentioned the importance of taurine as well, you're right on that. And I received 2 downvotes for this, so I think that explains the mismatch :/

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 27, 2013
at 06:20 PM

Weird that the "Well done! Very helpful" has more up votes than the actual answer by FY. The only critique I really have is that leucine is found outside of meat products, soybeans for sample have leucine. Maybe FY is thinking of Taurine perhaps? Leucine is critical for protein synthesis though. ++

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 27, 2013
at 05:23 PM

oh my gosh what now, too many spelling errors?

4610451431ec7155c87a5698be682a95

(1122)

on April 27, 2013
at 04:16 PM

Well done! Very helpful.

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4 Answers

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11
1edb06ded9ccf098a4517ca4a7a34ebc

on April 27, 2013
at 04:05 PM

Protein/amino acids

Foods with high level of BCAAs and ECAAs. Both of these are essential for many processes in the body, and some especially so for protein synthesis (like leucine). Leucine is only found in meat products. Glutamine is a conditionally essential amino acid. That condition would be very hard training athletes. Creatine is essential for ATP production, and creatine is only found in animal flesh. Carnitine, which is necessary for proper fat mobilization and brain health, is also only found in red meat.

You also want foods that are high in biologically available protein. Foods with the highest BAP are eggs ) and whey protein isolate. These foods score a 100 or higher. Fish is next highest, then poultry products, and then red meats, in terms of BAP.


Fats

Fats are essential for optimal hormonal health, as well as for the function of your brain and nervous system (all which are stressed to some extent with resistance training). However, beyond what is essential, adding more fats will be a caloric waste and there will be a point diminishing returns, which will vary between individuals. EFAs are essential for homornal and immunity health as they are a enzymatically converted to prostoglandins, leukotriens. Such EFAs are the parent omega 3 and 6s (ALA and LA) and the long chain omega 3s and 6s (EPA and DHA, particularly). Healthy sources of long chain fats are fatty fish (salmon, sardines, etc.), free range eggs. Healthy sources of parent omega 3 and 6s are dark leafy green vegetables, mixed nuts, and avocado. Additionally, EFA oils such as flaxseed/flax oil are often supplemented, but as a supplement, they are absolutely not necessary.

MUFAs have many anti-inflammatory affects, so you may get more bang for your buck by consuming foods that are a mix of parent omega 3s and 6s as well as MUFA. In addtion, too much omega 3/6 may not be healthy, so choosing MUFA rich parent omega 3/6 is the smart choice. Instead of nuts and seeds rich in just omega 6/3 (flax, sunflower, sesame, etc), it is smart to choose foods with mostly MUFA and some omega 3/6. Those are the foods mentioned earlier, but particularly almonds, cashews, macadamias, and avocado.

Some level of saturated fat is likely necessary for optimal health as well. I am of the opinion that this amount is lower than most every primal/paleo guru, but not against the opinion of most every fitness professional and professional trainer. Healthy sources of saturated fat are those that are already found in the high protein =animal foods you should already be eating. Such sources are grass fed and wild read meats (like elk, bison, beef, and kangaroo) as well as free range eggs.


Carbohydrate:

hard training has some concequences metabolically. If you do not adequately recover from bouts of training, you will suffer increased cortisol (extremely detrimental to fat loss- particularly around the midsection- and testosterone production- same thing) and reduced immunity. Carbohdrates diminish these negative consequences http://www.ncbi.nlm.nih.gov/pubmed/16320174

In addition, for repeated efficient muscle contraction, adequate muscle glycogen must be present. Muscle glycogen is most effectively replenished via starch (glucose polymer) rich carbohydrates, such as root vegetables, rices, and oatmeal. It is also shown that small amounts of fructose, in addition to glucose, are more effective at storing muscle glycogen. therefore, some small amounts of fruits or honey** may be consumed (or even sugar post workout). having adequate muscle glycogen- in addition to allowing you to train with intensity and stamina- also has a protein sparing affect by allowing your body to get glucose from stored glycogen, not through excessive gluconeogensis, with will break down amino acids (muscle) to meet the high needs of training athletes.

Finally, as mentioned, proper muscle contraction starts with the brain, and in order to train with high intensity and high volumes, so you need readily available glucose to fuel this. Training hard without carbohydrate for an extended period of time will undoubtedly lead to ego-depletion http://paleohacks.com/questions/148431/low-carb-dieters-are-ego-depleted#axzz2Rc3DOkfF. Another reason carbs are necessary for hard training atheltes looking to build muscle (and think straight/succeed in academics/think on the fly for sports and tests).


Vitamins/minerals/microntrients/anitoxidants

These are important for overall health and reducing the amount or ROS (an inevitable increase of which will occur due to exercise) that can cause premature aging and cellular damage. Antioxdiants counter these affects to some extent. Antioxidats are things rich in vitamins A, C, and E, (such as leafy greens, eggs, and nuts) as well as polyphenol type antioxidants found in large amounts in food like *berries.


I could go on for days and elaborate more and cite everything, but that should give you a good idea. Natural, whole, nutrient dense foods should be the bulk of your diet. I mentioned particularly excellent sources throughout, so please read carefully.

Hope this helps and I wish you the best of luck on meeting your athletic and physique endeavors.

10121ac7b6beb99c0fbfbf1522c50adb

(1193)

on April 27, 2013
at 07:31 PM

I agree wholeheartedly with most of your answer, but why the oatmeal?

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 27, 2013
at 06:28 PM

@ Stephen- actually I was thinking about leucine, and I did mistakenly think it was only abundant in animal proteins (because I know nuts/seeds/legumes/beans have very low levels). Soy slipped my mind entirely. I suppose I could/should have mentioned the importance of taurine as well, you're right on that. And I received 2 downvotes for this, so I think that explains the mismatch :/

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 27, 2013
at 05:23 PM

oh my gosh what now, too many spelling errors?

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 27, 2013
at 06:59 PM

Lol ^ ^

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 27, 2013
at 06:48 PM

I absolutely respect people's right to downvote, but I find anonymous downvoting to be quite irksome.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 27, 2013
at 06:44 PM

Lol, 2 no comment downvoters, I'll put the odds at 10:1 they're both out of shape and don't even know what it takes to get ideal body comp/build muscle.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 27, 2013
at 06:20 PM

Weird that the "Well done! Very helpful" has more up votes than the actual answer by FY. The only critique I really have is that leucine is found outside of meat products, soybeans for sample have leucine. Maybe FY is thinking of Taurine perhaps? Leucine is critical for protein synthesis though. ++

4610451431ec7155c87a5698be682a95

(1122)

on April 27, 2013
at 04:16 PM

Well done! Very helpful.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 27, 2013
at 06:53 PM

...Also, everyone knows it doesn't take anything besides good genes and steroids to get and ideal body comp/build muscle ;)

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on September 07, 2013
at 01:28 AM

Oh my gosh, what now- too many spelling errors?

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 28, 2013
at 01:24 AM

@2peas in a pod long lost brothers from a different mother.. Stephen and FY -h8rs gonna h8- meh-who cares..you like walking encyclopedia of nutritional data and nutrient pathways and stuff like that youzzzzzzzz guys.. lol..:) +1's

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 27, 2013
at 07:34 PM

Because it's a decent source of starch. Do you have a grain allergy?

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 27, 2013
at 07:24 PM

3 anonymous downvotes and counting...

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 27, 2013
at 06:56 PM

IMO They don't comment because they aren't confident enough in doing so, they want you to be wrong but they can't prove it scientifically or anecdotally so they downvote you rather than discussing their specific concerns and actually learning something.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 27, 2013
at 07:41 PM

@ Leah- There are very well arguably better sources (like sweet potatoes), but I'm not very much into dogma and oatmeal has consistently given exceptional results as a carb source for both myself and countless other "fit" individuals. That's why. If you don't want to eat oatmeal, by all means don't. I just listed as an accpetable carb source because in my opinion it is that way for healthy, hard training individuals (i.e. those that don't have insulin resistance/metabolic syndrome or autoimmune disorders). If you have gluten intolerance or just don't want to eat them, by all means don't :)

2
3a9d5dde5212ccd34b860bb6ed07bbef

on April 27, 2013
at 04:28 PM

LMAO. what an overly complicated question.

Just eat proteins, fats and carbs and make them paleo sources. You need to eat more calories to repair your body, so eat more of all of the above. The rest will take care of itself.

0
606f2967e2ada25eb0bc2ed677ec2845

(364)

on April 27, 2013
at 04:43 PM

I hear saturated fat is great for testosterone levels. Alot of carbs post workout to replenish glycogen and get an anabolic spike in insulin levels and of course keep your protein high 1gram per lb of bodyweight will suffice and obviously train hard and recover well.

A motto I heard once that I like :

Train like a beast, Eat like a horse, Sleep like a baby.

0
Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 27, 2013
at 02:23 PM

Relatively lean Meat, tubers, veggies, some fruit, optional whole grains (like rice/oatmeal, not whole wheat flour).

Because , just because.

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