8 body building nutrition essentials

1. Egg whites There's a reason why every successful bodybuilder in the world incorporates egg whites into their diet. With a protein to fat ratio of 60:1, egg whites are unquestionably one of the purest forms of protein in the world. This magnificent muscle-building food also possesses an extremely high biological value - meaning that a large proportion of the protein absorbed from egg whites is readily utilized by your body in protein synthesis. Egg whites also contain very few carbohydrates and are a source of vitamins and minerals.

2. Turkey

To pack on pounds of serious muscle, lean meats such as turkey breasts should be a staple in every bodybuilder's diet. Aside from providing an excellent source of high quality protein, they are also extremely low in saturated and trans fats. Because of the low fat count, turkey can be incorporated into multiple meals throughout the day for an excellent source of protein. It is also easily available food sources that can be prepared a number of different ways - providing the opportunity for a variety of meal options.

3. Fish

Although the recurring theme so far has been to eat foods that are low in fat, fish is one exception to this rule. Of course you want to stay away from saturated and trans fats, but your body still needs essential fatty acids such as omega-3 to help support the muscle-building. Cold water fish such as salmon, tuna, and sardines are an excellent source of protein and healthy fats. Canned fish packed in water also comes in very handy because it provides a quick source of protein when on the go.

4. Beans & Legumes

If you are serious about building muscle, you can't ignore the power of beans and legumes. When people typically think of bodybuilding foods, they immediately refer to various lean meats, but what they don't realize is that the bean is a delicious and highly nutritious source of protein and fibre. Fibre is essential to maintaining a regular and normal healthy bowel movement as well as proper insulin response - which is critical to muscle growth as both functions aid in absorption and use of various nutrients and supplements ingested by bodybuilders. Kidney beans in particular are a very popular choice as they provide nearly 14 grams of both.

5. Lean red meat

Lean ground beef and cuts of red meat are excellent mass-building food sources rich in protein, iron, zinc and B vitamins. Red meats have a high calorie per serving ratio, making it an excellent choice for hard gainers looking to pack on some serious size. However, because red meats do possess a higher level of saturated fats, they should not be consumed on an everyday basis. Lean red meats are best incorporated into a weekly diet of chicken turkey and fish - adding a little variety to your weekly nutrition plan.

6. Slow-Burning Carbs

Muscle isn't built with protein alone. You also need a good source of slow-burning carbohydrates to fuel and sustain your muscles. Slow-acting carbohydrates found in foods such as oatmeal and sweet potatoes make the best pre-workout snack. Why? Well, when you exercise, muscle glycogen (carbs stored within your muscle) becomes the main source of fuel. As glycogen levels decrease from hard training, your intensity begins to decrease and more importantly, your body begins to tap your muscles for a source of energy thereby causing them to degenerate!

7. Water

When it comes to muscle builders, the first thing to come to mind is meat. But the number one item that should be in your arsenal is water. Just think about it - 70 percent of your body is made up of water. Your muscles, tissue cells and ligaments all contain water. And most importantly, your life force - blood - is made up substantially of water. When it comes to building a massive physique, you need to keep yourself in the most anabolic state possible and that is why many bodybuilders recommend drinking 10 litres of water a day. Staying hydrated also keeps your muscles full looking.

8. Whey Protein

Now there’s one extremely important supplement that is more than worthy of being included on this list - whey protein. When it comes to packing on pounds of muscle, it is generally recommended that your protein intake be approximately 2-3grams of protein per kilo of bodyweight. But this is a very high level to reach on ‘normal’ food alone so you need to be supplementing your diet with whey shakes or incorporating it into your meals, like adding a scoop to your porridge or in a Smoothie. But when bulking remember that it’s probably better to use whey as an extra meal rather than as a replacement, and vice versa for shredding diets.