1. Egg Whites
There's a reason why every successful bodybuilder in the world incorporates egg whites into their diet. With a protein to fat ratio of 60:1, egg whites are unquestionably one of the purest forms of protein in the world.This magnificent muscle-building food also possesses an extremely high biological value—meaning that a large proportion of the protein absorbed from egg whites is readily utilized by your body for protein synthesis. Egg whites also contain very few carbohydrates and are a source of vitamins and minerals.
Egg whites: 50 calories | 84% protein | 8% carbs | 0% fat |
2. Chicken/Turkey
To pack on pounds of serious muscle, lean meats such as chicken breasts should be a staple in every bodybuilder's diet. Aside from providing an excellent source of high quality protein, they are also extremely low in saturated and trans fats.
Chicken breast: 172 calories | 48% protein | 0% carbs | 48% fat
Turkey: 119 calories | 73% protein | 0% carbs | 22% fat
3. Fish
Although the recurring theme so far has been to eat foods that are low in fat, fish is one exception to this rule. Your body needs essential fatty acids such as omega-3 to help support the muscle-building process.Cold water fish such as salmon, tuna, trout and sardines are an excellent source of protein and healthy fats. Canned fish packed in water also comes in very handy because it provides a quick source of protein when on the go.
Salmon: 116 calories | 69% protein | 0% carbs | 27% fat
Tuna: 116 calories | 88% protein | 0% carbs | 6% fat
Trout: 148 calories | 56% protein | 0% carbs | 40% fat
Sardines: 208 calories | 47% protein | 0% carbs | 50% fat