What are the best foods to consume when you're bodybuilding and trying to gain weight? Proteins should be lean, whole, and complete. Examples of these types of protein would include salmon, orange roughy, tuna, Omega 3 eggs, sunflower seeds, milk, lean turkey, chicken and beef, and yogurt, and cottage cheese.
Nutritionally sound sources of carbohydrates would be foods such as whole grains, potatoes, bran, buckwheat, brown rice, cornmeal, oatmeal, beans, and whole grain pasta. These are all examples of complex carbohydrates which are also high in fiber and have a low-glycemic index. This type of carbohydrate will release energy slowly to your body and will help with endurance as well as keeping you energized for extra difficult workouts.
Good fats (not trans fats) to include in your diet would be olive oil, flax oil, cod liver oil, other fish oils, sunflower oil and safflower oil. Raw nuts also provide a good, healthy source of acceptable fats.
Vegetables are easy to incorporate into your diet. Make sure to have several veggies prepped and ready to grab and go when needed. Divide your vegetables into 2 serving portions so they're ready to toss into your meal when you're cooking at home.
There aren't significant differences between men and women when it comes to gaining weight while bodybuilding. The basic principle remains the same: consume more energy (calories) than you expend. Yes, everyone's caloric intake will vary slightly depending on each individual's rate of metabolism.
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