Tag: Bodybuilding diet

For building muscle, most experts recommend a protein intake significantly higher than the standard Recommended Dietary Allowance (RDA) of 0.8g per kilogram of body weight. For many people, especially those who are physically active, 60 grams per day falls far short of this target.

According to one study, the human body absorbs approximately 90% of the protein from cooked eggs, while only about 50% is absorbed from raw eggs. This critical difference is just one of many reasons why the practice of eating raw eggs, popularized by films like *Rocky*, is largely considered an outdated and less effective nutritional strategy today.

A large egg contains about 6.3 grams of protein, with the white contributing around 3.6 grams and the yolk contributing 2.7 grams. Historically, bodybuilders have isolated the egg white, a strategy rooted in maximizing protein intake while stringently controlling fat and calories.

According to the American College of Sports Medicine, active adults should consume between 1.2 to 2.0 grams of protein per kilogram of body weight daily to support muscle growth and recovery. Building lean muscle mass relies heavily on a strategic approach to fueling your body correctly, complementing your workout routine with specific, nutrient-dense foods.

Sattu, a traditional flour made from roasted Bengal gram, is known for its versatility in helping with both weight loss and weight gain, depending on its preparation. The key to using sattu for weight gain lies in combining it with other calorie-dense ingredients to create a surplus, rather than relying on the flour alone.

According to a 2022 study, consuming protein from cheese can increase muscle protein synthesis rates both at rest and after exercise. So, are cheese quesadillas good for muscle gain? While a basic cheese quesadilla offers some protein and calories, its effectiveness for muscle gain depends heavily on its ingredients, preparation, and how it fits into your overall dietary plan.

According to research, both egg white protein and whey are high-quality, complete protein sources containing all nine essential amino acids. The answer to which is better, egg white or whey protein, however, depends heavily on individual goals, dietary restrictions, and timing, with each offering unique advantages.

Air-popped popcorn contains around 30 calories per cup, making it a low-calorie, high-volume snack option. But beyond the caloric value, is popcorn good for body builders looking to fuel workouts and support muscle development? The answer depends heavily on preparation and timing.

According to the USDA, a single cup of cooked broccoli provides a wide range of essential nutrients, including significant amounts of Vitamin K, Vitamin C, and fiber. This dense nutrient profile is a key reason why is broccoli eaten by bodybuilders and athletes as a staple in their rigorous diets.

According to the Food Standards Australia New Zealand, a 100g serving of raw Australian sardines contains nearly 20g of protein, making them an excellent protein source. This nutritional density is a core reason why bodybuilders eat sardines as a staple food for muscle growth and recovery.