20 High Protein, Low Fat, and Low Carb Foods: List for Bodybuilding Diet
Every bodybuilder should eat the right kind of meal. In bodybuilding, eating the right kind of food is vital. Foods that are rich in protein, low in fat and low in carbs are the perfect blend to achieve a perfect diet. These are the three main nutrients that a bodybuilding meal plan must have.
High in Protein
Protein is one of the main content of every meal plan. They are from building blocks called amino acids that make up enzymes. It helps to build muscles, control hunger and has other benefits from eating foods. Everybody needs protein whether you’re a vegan, count macros, or under paleo diet.
Low in Carbohydrates
Carbohydrates and fats also play a part in the muscle building process. Unless you are cutting, a good part of your calories should be coming from carbs. Carbohydrates are the body’s main source of energy. Thus, in creating a meal plan, you should not forget it.
Low in Fat
The body requires a certain amount of fat as there are tissues and organs that need fat energy to function. Choosing the right low-fat foods can tip the scales rather than fat growth.
How to build muscle?
They say, “You are what you eat.” Lack of muscle mass, high body fat, lack of energy at work or the gym – are all caused by unhealthy nutrition. Several tips and to-dos provide a bodybuilder who dreamed to have a perfect body. Thus, building muscles have something to do with what you eat every single work out.
Low-carbs does not mean no-carbs meal is a must. When you want to develop your muscles, eat foods rich in carbohydrates. It also serves as protein for energy and making it an important part of a bodybuilding diet plan. Yet, limiting your carbs intake may help improve muscle definition.
WHAT ARE BEST BODYBUILDING FOODS?
The key is finding the right balance of nutrients to get the results you desire. Consult your doctor or dietitian before making changes to your diet. Here is a list of 20 delicious foods with protein, low fat, and low carbs for your bodybuilding diet meal plan.
-
Eggs
Eggs are rich in protein, but egg whites are almost pure protein. It contains about 35% of calories in a whole egg, and 1 large egg contains about 6 grams of protein, with 78 calories.
Eggs are rich in vitamins, minerals, healthy hats, eye-protecting antioxidants, and brain nutrients.
-
Yogurt
Yogurt is a food produced by bacterial fermentation of milk. It has a creamy texture and is high in many nutrients. Yogurt is frosty and creamy like ice cream. It has the benefit of containing about twice as much high-quality protein. There are some brands actually list fruit before sugar in the ingredient, which is a good thing.
-
Almonds
Almonds are popular seeds of the fruits cultivated from the almond tree. It has extensive health benefits as a healthy solution for various health issues. Almonds are important macro-nutrient.
One ounce of almonds contains 6 g of protein. As a bodybuilder, protein is your most important resource for building muscle mass. , almonds are useful for any hard-working trainer.
-
Oatmeal
Oats have a variety of nutrients needed for a well-balanced diet and a stronger immune system. Oatmeal is a great source of energy and is a complex, slow-burning carb. While oatmeal may not be the most glamorous food, but it remains as one of the best to-go sources of carbohydrate.
Mix oats and whey, so you definitely do much more when you are in a bodybuilding or fitness program. When you eat a half cup of raw oats, it contains about 15% of calories.
-
Cheese
Cheese is rich in calcium, and there is a certain type of cheese that has a very low in fat and calories. This is useful to a bodybuilder who gets inspiration to upkeep their health and figure. The Cottage cheese is a bodybuilder’s best friend since it contains a lot of nutrients.
If you want a quick, healthy, tasty yet simple food to help you boost your body, then include this in your meal plan. Cheese is rich in protein, magnesium, promotes fat loss, strengthens bones, and convenient.
-
Chicken Breast
Chicken breast is rich in protein, with a higher protein-to-fat ratio (19:1) than any other part of the chicken. Its protein quality ranks top with other heavyweights like eggs and cheese. It’s synthesized to repair muscle tissue and other cells damaged during hard work out.
A chicken breast contains 187 calories, 40 grams of protein, zero carbs, 2 grams of fat and other nutrients. Chicken breast is also very easy to cook and tastes delicious when you do it right.
-
Broccoli
Broccoli is one of the most popular vegetables all over the world, and it is used in a variety of dishes and cuisines. It has been a staple in bodybuilding diets for obvious reasons: it’s low carbs, rich in fiber and an antioxidant. The best way is steaming because it gets softer while preserving the nutrients in it. Although this vegetable can is consumed raw or cooked.
Broccoli is also called as a “natural defender” of male’s testosterone because it is full of phytochemicals known as indoles. Broccoli is also high in calcium. Healthy calcium levels are important to avoid calcitriol–a hormone that causes the body to produce fat and inhibit fat breakdown.
Other health benefits include:
-Boosting the immune system
-Reduction of heart disease risk
-Anticancer (bioactive nutrients) and anti-aging properties
-A good detoxifier
-
Lean Ground Beef
Bodybuilders love beef; it is an important part of their healthy diet. Here’s a list of the benefits you can earn:
-It is full of nutrients and antioxidants like zinc, vitamin B6, and alpha lipoic acid. These are responsible for creating antibodies and keeping blood sugar levels in check)
-It is rich in iron (a multitasking mineral that boosts energy and keeps muscles working )
– A 3oz serving of 95% lean ground beef has 164 calories and 4.5g of fat but offers up 24g of protein.
You can actually eat lean red meat up to twice a week—make sure you choose the right stuff at the supermarket. Eat at least 90% lean beef because it has low fat and calories. But it maintains almost the same protein content as fattier ones.
-
Fish (All Types)
When it comes to bodybuilding foods, fish has not ranked ahead of chicken and beef. But when about seafood, it does not only helps build muscles but the over health too. It offers certain advantages over other sources of protein. Here are the following reasons fish should be a significant part of your diet.
-
Fish contains large amounts of healthy fats
-
It is lean
-
Contains omega-3 which is good for the heart
-
With high mineral content
-
You can save because it is inexpensive, affordable and convenient to buy
-
Shrimp
Shrimp is a crustacean that comes in a variety of forms and classified as shellfish. You can find it canned, fresh and frozen. Shrimp is a great source of omega-3 fatty acid. It is good for its anti-inflammatory properties. It can also help in keeping your arteries clear of plaque build-up.
Did you know that a one-four-ounce serving of shrimp provides about 14% of the daily need of omega-3 fats? Fresh shrimp is perishable so make sure to eat it within 24 hours of purchasing.
-
Peanuts
Peanuts are considered as ground nuts. Along with beans and peas are members of the legume family which are the best sources of protein. Peanuts have a varied selection of products. You can eat it salted, roasted, boiled and even raw. See here some nutritional benefits of peanuts for other than your bodybuilding diet.
-
Boost memory power (Vitamin B3)
-
Aids in blood sugar regulation (Manganese)
-
It helps promote fertility (Folate)
-
It helps lower cholesterol levels (Copper)
-
Lowers the risk of gaining weight
-
Lowers the risk of heart diseases
The peanut nutritional value table varies depending on its form (salted, plain, roasted, butter, etc.) when consumed. Take note, the table is for one ounce of shelled peanuts, equal to 28g.
Nutrient Nutritional Value
Calories 166 calories
Protein 7.8 g
Calcium 17.1 mg
Potassium 203 mg
Magnesium 49.3 mg
Phosphorous 111 mg
Sodium 89.6 mg
Folate 33.6 mcg
Carbohydrates 4.3 g
Dietary Fiber 2.6 g
Total Fat 14.7 mg
-
Pumpkin Seeds
Pumpkin is a versatile vegetable. You can find it in side dishes, baked bread, and pies, or substituted for sweet potatoes or squash in many recipes. And it’s not the flesh of the pumpkin that is use—pumpkin seeds are also quite nutritious. Pumpkins offer a good dose of both dietary fiber and phytosterols. They are two nutrients that may help improve cholesterol levels in the body.
You can make use of the nutritional benefits whether you pick a locally grown pumpkin, or use real pumpkin.
-
Enhances nerve and muscle functions
-
Boosts vision and maintains strong bones
-
Provides powerful antioxidants
-
Supports immune function
-
Aids muscle growth
-
Helps digestive health and fullness
-
Bread
Which breads are best for bodybuilders? Bread’s main function is a good source of carbohydrates. But how much bread should a bodybuilder eat? If you are trying to lose weight, in eating bread, you have to skip eating the butter, not the bread. Cereals, rice, crackers, pasta, and other grains are kind of bread which is good for a bodybuilding diet. Here are a few tips for selecting bread in your diet.
-
Choose dark bread rather white bread because it offers more nutritional value.
-
Look for fiber listing
-
Find a diet bread or light bread since it has fewer calories and carbs in every slice
-
Choose your portions. The denser and heavier bread products provide more carbs and calories.
14. Lentils
Lentils contain fiber, protein, carbohydrates that are perfect for a bodybuilder’s diet. One cup of cooked lentils contains 230 calories, 18 grams of protein, and 16 grams of fiber. Lentils come in three main varieties—brown, green, and red.
Take note that each has a different flavor. But if you’re in a pinch and need food fast, reach for red lentils. It usually cooks up in about 15 minutes, compared with 30 or 45 minutes for other types.
-
Tofu
If you’re a bodybuilder who likes to eat a variety of food, consider tofu as part of your next bodybuilding meal. The soybeans that makeup tofu are an excellent source of complete protein. This means that the protein in tofu is used in the body. Four ounces of tofu contains more than 10 grams of protein and 4 grams of fat.
Tofu is one of the most valuable sources of lean bodybuilding protein. Try adding tofu to veggie stir-fries, as part of soups and stews, or as a meat replacement for grilling.
-
Green Peas
Green peas are green spherical in shape that contains seeds. It is a member of the legume family and is classified as Pisum sativum.
Green peas are usually harvested during spring up to the beginning of winter. It serves frozen, canned and dried peas that are available all year round.
Peas are different from beans. Beans have higher calcium and phosphorus. It offers a lower level of them, but they provide a similar level of proteins and carbohydrates. The fiber in the pea aids to lower the cholesterol level of the body, thus, making it a good thing for those who are on a diet.
Green peas are nutritious because:
-
Very low level of fats.
-
Green peas are full of folic acid in the synthetic form and a water-soluble vitamin B (a good source of riboflavin, niacin, and pyridoxine).
-
Green peas are rich in vitamins A, C, and
-
High level of calcium, magnesium, manganese, zinc, copper, iron and potassium.
-
The best sources of soluble fiber
-
Wheat Germ
Many bodybuilders use wheat germ oil for energy and for weight loss. Because wheat germ is high in protein, it has been on the radar of many health-conscious people. Wheat germ weighs about 30% protein and has a high-quality amino acid profile. It is a mix in smoothies and shakes, baked goods, and casseroles.
It is a great source of vitamins E and B, minerals, potassium, magnesium, zinc, calcium, and folate. Also, it is rich in antioxidant flavonoids which impact the cardiovascular health.
-
Mushroom
Mushrooms contain a very high amount of water (82%-92%) and a very low content of carbohydrates. The fat content is between 1% – 3% carbohydrate in every 1.5 % fat. Thus, it is used in some diets to lose weight, being the staple food for 1 or 2 days on a weekly schedule.
It is food rich in potassium and high in fiber. This product prevents constipation and reduces the absorption of cholesterol and toxins.
-
Sardines
When it comes to raw, muscle-building power, sardine is a good choice. It comes in canned and ready to eat; but, sardines are high-quality extra-virgin olive oil.
The most important thing is the function of leucine, an amino acid that effective for protein synthesis. One research suggests that omega-3 in fats can actually help overcome age-related deficits in anabolism. It makes omega-3 especially important for older lifters.
-
Chocolate Milk
When you’re out of protein powder, chocolate milk is your next best option for workouts. Chocolate milk contains a blend of both fast- (whey) and slow-digesting (casein) proteins. The added sugar in chocolates boosts the carbohydrate content of the drink. It gives you more muscle-building calories and recovery-boosting carbs.
Related topics and articles for further reading
High Carb Low Fat Vegan Diet: All You Need to Know
20 Super Foods You Need to Build Muscle & Lose Fat
The Best Bodybuilding Diet Revealed