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Muscle Building Foods
Food | Examples | Nutrition Facts | Main Benefit to Bodybuilders |
Beef (lean) | Beef Pot Roast, Beef Tenderloin, Buffalo, Flank Steak, Lean Ground Beef, Pork Loin, Round Steak, Venison | Excellent source of protein. Also a good source of B vitamins, creatine, iron, selenium & zinc. | Build Muscle |
Chicken Breast (skinless) | NA | Excellent source of protein and low in fat. Also good source of niacin, selenium & vitamin B6. | Build Muscle |
Cottage Cheese (nonfat or low fat) | NA | Good source of protein. Also a good source of phosphorous, riboflavin & selenium. | Build Muscle |
Eggs | NA | Excellent source of protein. Also a good source of phosphorous, riboflavin & selenium. | Build Muscle |
Fish | Cod, Halibut, Salmon, Shellfish, Tuna | Excellent source of protein. Also a good source of niacin, omega-3 fatty acids, selenium, vitamin B6 & vitamin B12. | Build Muscle & Promote Health |
Fruits | Apples, Avocados, Bananas, Berries, Cantaloupe, Oranges, Pears, Peaches | Excellent source of antioxidants, minerals, phytochemicals, & vitamins. | Promote Health & Prevent Cancers |
Milk | Cows Milk | Excellent source of protein, calcium, lactoferrin & vitamin D. | Build Muscle |
Oats/Oatmeal | NA | Excellent source of fiber, minerals, and B vitamins. Also low glycemic index. | Energy, Protein Sparring & Promote Health |
Turkey Breast | NA | Excellent source of protein and low in fat. Also good source of niacin, selenium & vitamin B6. | Build Muscle |
Vegetables | Asparagus, Beans (black beans, kidney beans, pinto beans), Broccoli, Cauliflower, Carrots, Celery, Corn, Lettuce, Mushrooms, Peas (lentils, split peas), Spinach, Sweet Potatoes/Yams, Tomatoes | Excellent source of antioxidants, minerals, phytochemicals, & vitamins. | Promote Health & Prevent Cancers |
Whole Grains | 100% Whole Wheat Breads & Pastas, Brown Rice, | Excellent source of fiber, minerals, and B vitamins. Also low glycemic index. | Energy, Protein Sparring & Promote Health |
Yams/Sweet Potatoes | NA | Good source of fiber, manganese, potassium, vitamin B6, & vitamin C. | Energy & Protein Sparring |
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