The following are natural foods for bodybuilding and fitness, which are suitable for learning and reference by bodybuilding enthusiasts who do not want to buy chemical or synthetic supplements. I believe that you can also have your own "food nutritional supplements" in your daily life.
【Protein】
Protein is commonly found in food. I will list them one by one below
First, complete protein and animal protein are better absorbed
Poultry and eggs Take eggs as an example
The egg white contains about 5 grams of protein and the egg yolk contains about 7 grams of protein
So, one whole egg can supplement about 12 grams of protein, multiplied by the absorption rate of animal protein
It is not difficult to conclude that one egg (50 grams, for example) can provide you with about 10 grams of protein
Eating protein can provide you with about 5 grams of protein
So, if you eat 2 eggs a day, you can supplement more than 20 grams of protein
About 200 kcal
In terms of protein content, almost all poultry and eggs are similar, and there will be some differences between brands
Meat(mainly lean meat)
Chicken: Each 100g of chicken (i.e. 2 taels) contains about 18g of protein
Calories about 150
Calculated in this way, 2 taels of chicken breasts can absorb and utilize approximately 17 grams of protein
Beef: Every 100 grams of beef (that is, 2 taels) contains about 20 grams of protein
The calories are about 124
2 taels of beef, about 18 grams of protein, less calories than chicken, but a little more cholesterol, just a little
Mutton: Each hundred grams of mutton contains about 18 grams of protein
About 210 calories
In summary, it is better to eat mutton to gain muscle!
Pork: Every 100 grams of pork contains about 12 grams of protein
More than 260 calories
Seafood
Fish has the highest protein content. Most fish contain 20% protein and are easier to absorb than other meats, poultry and eggs
In other wordsIn other words, 100 grams of fish meat contains 20 grams of protein and is low in calories
Shelled clams and shellfish mostly contain about 10 grams of protein per 100 grams, and the calories are about 60, which is very low
The protein content of abalone is extremely high. 100 grams contains about 50 grams of protein. It is also expensive
【Plant protein】
Let’s talk about tofu first
Every 100 grams of tofu contains approximately 12 grams of protein, less than 100 calories, and very low fat content
If you include the absorption rate, you can effectively absorb about 9 grams of protein
Soy milk
200 ml of soy milk can supplement approximately 32 grams of protein
Including the absorption rate, it can effectively absorb about 24 grams of protein
[Cereals]
100 grams of white rice (that is, 2 taels) contains about 3 grams of protein and 100 calories. . . . . . Can be ignored
100 grams of sorghum rice (that is, 2 taels) contains about 10 grams of protein and about 230 calories
100 grams of noodles (that is, 2 taels) contain about 10 grams of protein and about 240 calories, including dried noodles
100 grams of millet noodles (that is, 2 taels) also contains about 10 grams of protein and the calories are similar
【Nuts】
Hazelnuts have the best protein content. 2 taels of hazelnuts contain about 30 grams of protein and 600 calories
Moreover, most nuts contain zinc and magnesium. ZMA is so expensive, so it is better to eat nuts. Fortunately, it is real food
Peanuts, melon seeds, and black sesame seeds are also high in protein. 2 taels of fried peanuts contain 20 grams of protein and 600 calories per catty
Their protein content and calories are similar
【Creatine】
Creatine is generally found in meat and seafood, with more of the latter.
About 250 grams, which is half a pound of red meat, can absorb 1.5 grams of creatine (approximately)
Moreover, the human body’s liver, pancreas and kidneys can also use arginine, methionine and glycine to synthesize creatine. Vegetables also contain creatine, but it is much lower than meat. Therefore, for ordinary fitness enthusiasts, it is normal With a healthy and reasonable diet, there is almost no need to supplement creatine.
So, when you eat fish next time, you must think that what you are eating is not fish, but creatine and protein
【ZMA】
Nuts, such as hazelnuts, pistachios, peanuts and sesame seeds, are rich in zinc and magnesium
The zinc, magnesium, etc. contained in nut products are definitely enough for bodybuilders
【Arginine】Nitrogen pump
The main substance in the nitrogen pump is arginine. Arginine has a certain aphrodisiac effect because it stimulates the brain, similar to Brother Wei
Almost all protein-rich foods contain arginine, so you don’t get high only by eating nitrogen pumps. The cows, sea cucumbers, cheese, etc. you eat are all rich in arginine.
Some other foods, such as yams, peanuts, chocolate... all contain arginine
Finally, it is a very important [vitamin]. Try to be as comprehensive as possible
Vitamin A: cod liver oil, liver, banana, eggplant
Vitamin B1: lean meat, brown rice, milk, liver, kidneys, soy products, beef
Vitamin B2: milk, liver, kidneys, eggs, pork liver, lean meat, wheat, soybeans, peanuts
Vitamin B6: Milk, yeast, legumes, meat, liver, and kidneys contain more
Vitamin C: almost all green vegetables
Vitamin D: cod liver oil, liver, egg yolk, milk (it is necessary to supplement this if you are still growing and want to grow taller)
Vitamin E: eggs, liver, meat
Vitamin K: almost all green vegetables