Foods for the bodybuilder
The concept of bodybuilding focuses on increasing the muscle mass of the body through the exercise of weight lifting and proper nutrition, and to reach the best results, a healthy diet must be followed, as foods that contain a large amount of protein are the ones that help increase the muscle mass And while some foods rich in protein come.
Chicken breast and turkey
Every 85 grams of chicken breast contains 26 grams of protein, while turkey breast contains 25 grams of protein.
Tilapia and tuna:
Each 85 grams of tilapia contains 21 grams of protein, while tuna contains 20 grams of it.
As each 73 grams of it contains 17 grams of protein
Salmon and shrimp
Each 85 grams of salmon contains 17 grams of protein, while shrimp contains 18 grams of salmon
As each 85 grams of it contains 14 grams of protein
Cheese and Greek yogurt
Every 226 grams of cheese contains 28 grams of protein.
Beans and chickpeas
Every 172 grams of beans contain 15 grams of protein, while chickpeas every 240 grams of it contains 12 grams of protein.
Each 172 grams contains 16 grams of protein.
Every 124 grams of it contains 10 grams of protein.
100 grams of it contains 25.5 grams of protein.
Low fat beef
Every 100 grams contains 31 grams of protein
Each 100 grams contains 12.5 grams of protein
Daily requirement of nutrients
In addition to exercising to build muscle, it is also necessary to obtain the quantities that the body needs from the various nutrients, as the body needs between 2.3-3.1 grams of protein per kilogram of body weight, in addition to that the pre-workout meal should contain Between 0.4-0.5 grams per kilogram of body weight.