Any bodybuilder understands that the right bodybuilding foods are essential for success. This reality is something that anyone in Ghana and beyond wanting to join the sport must bear in mind. You need to invest in the right types of food to build muscles. Fortunately, it is not difficult to identify foods that will make this dream come true. With the right exercise and food, anyone can grow their body into what they desire.
Just because you are aiming for a specific body as a bodybuilder, the process does not have to be difficult. All you need to do is to find the right foods, most of which are locally available. It is better to choose fresh products for maximum benefits as far as nutrients are concerned. The following is a list of 15 best foods you can take to help you build your body in Ghana.
Bodybuilding food list
If you are interested in bodybuilding, then you have probably asked yourself several questions, among them being, "What foods do bodybuilders eat?" Apart from exercising, it is obvious that food plays a crucial role in attaining the right body for a bodybuilder. As you try to figure out what bodybuilders should not eat and what they should always eat, it is helpful to first start with the basics. It is not just about building muscles and having a huge body. Bodybuilding requires a lot of discipline because it will not always be easy.
While food is a major component in the process of attaining the right body, it is not always about eating a lot of food as it is about eating the right food. You may need to come up with the right bodybuilding food definition to get it right. As such, you should take note of the fact that a bodybuilding diet is focused on foods that help build muscles and reduce fats. This goes to show that your diet should mainly comprise of proteins and complex carbohydrates. Avoid processed foods and go for whole meals such as whole grain pasta and bread as well as wholemeal cereals if you must take them.
The fact that you will be doing progressive resistance exercise to build your muscles means that you should supply enough nutrients to support the process. This explains why professional bodybuilders go as far as dividing their meals into 5 to 7 meal portions since their bodies require sufficient nourishment. Consider the following foods if you want to start this journey.
1. Canned spinach
Remember that there may be a lot of foods out there to consider in your bodybuilding journey, but some may be very expensive. Fortunately, canned spinach is something most people can afford. Choose the canned one instead of fresh spinach if availability may be a challenge. If you have access to more fresh spinach because you have grown a garden for yourself or know of a place where you can get constant supply, then, by all means, opt for the fresh garden ones. Sauté the spinach in olive oil for a little extra protein.
Eggs are some of the most readily and easily available protein sources in Africa. Most rural homesteads have a few chickens running around. This means that accessing fresh eggs on a daily basis will not be a hustle. An egg is highly recommended by experts in bodybuilding because of its components. One egg contains 6 grams of protein, not to mention that it has nutrients that facilitate cell creation. This enzyme is called choline. The fact that eggs are affordable and available makes it an even better choice for starters. Have you asked yourself, "What foods should a beginner bodybuilder eat?" If so, then you have your answer. One of the first meals in your meal plan should contain eggs. You can incorporate your eggs by consuming enough oatmeal, a cup of egg whites, a banana and freshly squeezed orange juice. This is an excellent way to get you started.
If you have noted, the focus is on protein-rich foods. Beans are a great natural source of protein that every bodybuilder should include in their diet. Choose either canned beans or dry beans depending on what works for you. Dried beans are cheaper but will require some preparation. A cup contains 15 grams of protein and 220 calories. Combining these with grains or carbohydrates will balance the amino acids and enhance muscle building. Beans are readily and easily available in Ghana. It makes an excellent bodybuilding natural option for any person that is considering starting this journey.
It has been said that milk helps in building muscles when consumed after workouts. Invest in taking a glass or more of milk post working out. This should not be a challenge considering that milk is readily available in most African countries.
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5. Peanut butter
The varieties of cheap proteins to incorporate in your bodybuilding diet keep increasing. Peanuts are cheaply available and are a rich source of protein. If you have time, make your own peanut butter from the nuts since this is the best way to guarantee control of ingredients. Two tablespoons of peanut butter will give you 8 grams of proteins. In the case that you cannot make your own peanut butter, go for a brand that you trust in the supermarket. Settle for that which has only peanuts and salt. You should include peanut butter in your diet to get extra benefits of fiber, Vitamin B6, and magnesium.
You want your muscles to work efficiently as they grow. This means that inorganic nitrates will be needed to facilitate the process. As such, take beets in your diet as smoothies or as part of your vegetables.
7. Cottage cheese
With the high protein levels in this cheese, you have one more reason to go for it. With a promise of 28 grams of proteins per cup and additional probiotics and calcium gains, you get the desired protein and the right support for your stomach.
8. Greek yogurt
Greek yogurt is richer in protein because it has higher protein concentration compared to normal yogurt. Taking a cup of Greek yogurt supplies you with 15 grams of proteins. With dietary product prices decreasing, this is something that you can easily get in the stores without necessarily straining.
9. Ground lean meat
Meat is readily available in most parts of the world and Ghana is no exception. Ground lean meat is a rich source of protein with the potential of giving you 24 grams of proteins for a serving of 113 grams of ground meat. Apart from that, it comes with other beneficial nutrients including zinc and iron which are instrumental in speeding up the process of building muscle. Since this is the goal of all bodybuilders, it is advisable to go for enough amounts. It also contains creatine which helps as it will increase your daily exercise volume by combating fatigue. If you can get grass-fed meat, then it is even better for you. Grass-fed beef has more omega 3 fats compared to other beef. It also has a consistent amount of stearic acid which prevents the rise of cholesterol.
10. Sunflower seeds
This is another excellent source of protein. With 24 grams of the seeds, you stand to get 16 grams of proteins in return. They are easily available in the stores and they are also easy to grow. You can take them as snacks or add them to your salads. Either way, you stand to gain the benefits.
Thankfully, these come in cans and are found in supermarkets. You can be sure that you will be getting value for your money since each small can offers you 23 grams of protein. In addition to this, you get to enjoy extra omega 3 fats which will help you with any kind of muscle inflammation that comes as a result of exercising. The omega 3 fats will help with the soreness and pain that comes when your muscles are injured during exercise.
These are fruits that you can find in the market with ease. Take grapes directly or add them to your smoothies. You will benefit from the resveratrol chemical contained in the skin of the grapes. Taking grapes also reduces the chances of harmful molecules from damaging your body system, especially when you are building muscles.
The reason why you need to include grapefruit in your diet is because of its ability to supply ample Vitamin C. This vitamin helps with the body’s metabolic function. In addition to that, you will gain from the fat-burning properties of Vitamin C. Some of the chemicals in the grapefruit will aid with the regulation of insulin, thus helping with fat metabolism regulation.
Though mentioned among the last foods, oatmeal is one of the most crucial bodybuilding foods a bodybuilder should take. This should be one of the first meals you take as a bodybuilder in the morning. It is rich in fiber and holds quite a considerable amount of water which is a good thing. You need the fiber for the elimination of bad chemicals. The cell-scrapping ability of oat’s fiber is, therefore, a benefit you will enjoy. The fiber also binds any unwanted chemicals and causes them to be inactive. It is also beneficial in the sense that it helps with eliminating unwanted foods from the digestive tract.
15. Quinoa seeds
These seeds may be a bit more expensive compared to the other sources of protein, but they are worth it. Being that they are 100% protein makes them rich in 9 essential amino acids. This makes it an excellent choice for muscle building. Consider buying it in wholesale or in bulk to minimize costs.
What bodybuilders should not eat
It is not just enough to know which foods to go for, but it is also important to know what to avoid as it could interfere with your progress. Questions such as, "What should I eat for dinner to build muscle?" or "How much protein should a beginner bodybuilder eat?" are easy to address once you know what foods to eat. The challenge comes in when you have no idea which variations of these foods to avoid since you can make a mistake that could cost you your progress. To make sure that this does not happen to you, consider the following types of foods that you need to stay away from.
- White bread
- Flavoured oatmeal
- Soy protein
- Fruit juice
Without this knowledge, chances are that you would have eaten these prohibited foods anyway. Always choose whole grains and whole foods. Avoid settling for sub-standard protein.
With the knowledge of which bodybuilding foods to eat, the issue of finding the right bodybuilding foods should no longer be a problem. Furthermore, there are cheaper options available in the market and any person desiring to venture into this sport should feel encouraged to start right away.
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