Although food supplements and other sports nutrition products abound, nutrition researcher Dr. John Berardi suggests that one of the most important factors in bodybuilding success is consuming whole foods. Your meals should be composed of lean protein with vegetables or fruit and some fat. These guidelines offer a considerable amount of flexibility for your natural bodybuilding meals -- try to incorporate a variety of foods to stave off boredom.
Quinoa and Eggs
If you're looking for a twist on your usual breakfast, try consuming quinoa -- a protein-rich grain -- with eggs. Quinoa provides 172 calories, 31 g of carbohydrates and 6 g of protein in each 1/4 cup serving, so it can help provide you with energy in the morning. In addition, research from the April 2011 issue of the journal "Food Chemistry" notes that quinoa is rich in hormones called ecdysteroids. Consumption of ecdysteroids may enhance your rate of fat loss and muscle gain, according to a study from the April 2010 issue of "The Journal of Steroid Biochemistry and Molecular Biology."
Salmon and Rice
Rice is low in fat and protein but rich in carbohydrates, which means it can provide energy for your daily workouts. Salmon offers a complementary nutritional profile, as it is rich in protein and fat. The fat in salmon comes from omega-3 fatty acids, which research from the February 2011 issue of "The American Journal of Clinical Nutrition" found could promote enhanced muscle protein synthesis and drive muscle growth.
Milk and Cereal
Milk and cereal is a simple meal to prepare, so it can be convenient even if you have a busy schedule. Milk and cereal are also relatively inexpensive, which can be helpful when you are gaining muscle, as you need to consume a lot of food. Milk is rich in protein, while cereal provides carbohydrates, which makes the combination effective for recovery. A study published in the May 2009 issue of the "Journal of the International Society of Sports Nutrition" found consuming milk and cereal after exercise was just as effective as consuming a sports nutrition beverage formulated for recovery.
Pork and Beans
Combining pork and beans can be effective for supporting your bodybuilding performance, as pork chops offer a lean source of protein, while beans offer a fiber-rich source of carbohydrates. Fiber aids in digestion, so it's important to consume this nutrient when you are on a high-calorie, muscle-building diet. A meal comprising a 4 oz. grilled pork chop and one cup of baked beans provides 369 calories, with 5 g of fat, 54 g of carbohydrates, 35 g of protein and 10 g of fiber.
References
- JohnBerardi.com; The 7 Rules of Good Nutrition; Dr. John M Berardi, Ph.D.; December 2003
- LIVESTRONG.COM MyPlate: Calories in Ancient Harvest Quinoa
- "Food Chemistry"; Ecdysteroids from Chenopodium Quinoa Willd., an Ancient Andean Crop of High Nutritional Value; S. Kumpun et al.; April 2011
- "The Journal of Steroid Biochemistry and Molecular Biology"; Metabolic Effects of 20-OH-Ecdysone in Ovariectomized Rats; D. Seidlova-Wuttke, C. Ehrhardt, W. Wuttke; April 2010
- "The American Journal of Clinical Nutrition"; Dietary Omega-3 Fatty Acid Supplementation Increases the Rate of Muscle Protein Synthesis in Older Adults: A Randomized Controlled Trial; G.I. Smith et al.; February 2011
- "Journal of the International Society of Sports Nutrition"; Cereal and Nonfat Milk Support Muscle Recovery Following Exercise; L. Kammer et al.; May 2009
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