TOP 10 FOODS for Body Building
Chicken Breast
Nutrients: medium raw fillet @170 g
200 calories 38 g protein 0 g carbohydrate 4 g fat 0 g fibre Goes well with many foods |
Egg Whites
Nutrients: 6 large eggwhites
99 calories 21 g protein 2 g carbohydrate 0 g fat 0 g fibre Balanced amino acid profile |
Oats
Nutrients: 1 cup
147 calories 6 g protein 25 g carbohydrate 2 g fat 4 g fibre sustained, steady delivery of energy |
Lean Red Meat
Nutrients: 200 g raw steak
275 calories 48 g protein 0 g carbohydrate 8 g fat 0 g fibre Rich in Iron & essential minerals |
Canned Tuna
Nutrients: 185 g can
156 calories 36 g protein 0 g carbohydrate 1.2 g fat 0 g fibre omega 3, DHA, EPA |
Sweet Potato
Nutrients:280 g med serve
260 calories 5 g protein 60g carbohydrate 1g fat 7 g fibre Low GI |
Broccoli
Nutrients: 1 cup steamed
56 calories 6 g protein 10 g carbohydrate 0 g fat 3 g fibre Indoles to reduce stored fat, Phytochemicals for cancer prevention |
Brown Rice
Nutrients: 1 cup uncooked
236 calories 5 g protein 43 g carbohydrate 4 g fat 3 g fibre Nutty taste, essential fatty acids, loaded with vitamins. No unnecessary loss of vitamins due to over processing |
Flaxseed Oil
Nutrients: 1 tablespoon (5g)
45 calories 4 g essential fatty acids omega 3 & omega 6 ALA Also called linseed oil. Helps build and maintain muscle cells, prevents inflammation of joints, improves recovery time |
Whey Protein
Nutrients: serve size as directed by manufacturer
200 calories 25% - 90+% protein some contain added carbs, vitamins, amino acids Various grade, seek advice as to which best suits your needs |
TOP 10 FOODS for Athletes
Grain bread supplies carbs, fibre vitamins nad minerals
|
Lean red meat is the best source of iron and protein
|
Lentils are low GI so release energy slowly, are filling and low in calories, high in protein, carbs and fibre
|
Oranges loaded with Vitamin C to ease tight muscles
|
Low fat and Greek Style yoghurts are a good source of carbohydrates and calcium
|
Bananas are a good source of carbohydrate and potassium
|
Almonds provide a rich supply of vitamin E, an antioxidant
|
Avocado is high in good fats and vitamin A,B,C and E
|
Fish is a concentrated source of protein and good omega-3 fats.
|
Blueberries (yum) are rich in Vitamin C and have anti-inflammatory properties as well.
|
