Bodybuilding is not just about heading to the gym and lifting heavy. Bodybuilding entails a whole lot more than just training sessions, as your nutrition and diet plays a vital role in your muscle building, fat loss, and performance objectives.
Indeed your macronutrients (carbs, healthy fats and protein) are non-negotiable. So whether you are running a bulking or cutting phase, there are superfoods that you need to include in your workout diet as these foods are nutrient-dense with loads of bioactive compounds, antioxidants, essential minerals, and vitamins.
Just like macronutrients, superfoods are equally crucial to promoting muscle growth during your bulking phase and fat loss when you are running a cutting phase.
In addition to this, superfoods support recovery which is just as important as your workouts and diet. In this article, we will reveal the best superfoods for bodybuilding, the benefits you can derive from these nutrient-dense foods, and how to use superfoods for bodybuilding.
But first, we begin with a brief overview.
What Exactly are Superfoods for Muscle Growth and Recovery?
In a nutshell, Superfoods for muscle growth and recovery are natural, whole foods packed with a high concentration of bioactive compounds, antioxidants, and essential nutrients.
What makes superfoods great for bodybuilding is that they promote good health by boosting the immune system and promoting quick recovery.
Superfoods are also known to reduce inflammation during recovery, stimulate protein synthesis for muscle growth and help to optimize both strength and energy levels.
10 of The Best Superfoods for Bodybuilding
There are many superfoods out there, but we have compiled ten (10) of what we consider to be the best nutrient-dense foods for bodybuilders and these superfoods are:
#1. Eggs – A High-Protein Superfood for Muscle Gain
Eggs are one of the best superfoods for bodybuilding as they provide bodybuilders with a viable source of essential amino acids and high-quality protein.
In addition to providing you with protein, eggs help to promote good brain function and the production of hormones as they have a good amount of choline and healthy fats respectively.
Benefits of Eggs to Bodybuilding
- Eggs have leucine which is an amino acid that is great for promoting muscle growth.
- Eggs help to raise and sustain energy levels due to the healthy fats it provides.
- The B vitamins contained in eggs help to support metabolism.
How to Use Eggs
The beauty of eggs is that you can prepare them in a number of ways including boiled, fried, or scrambled. You can also blend egg whites and add them to your preferred protein shake.
#2. Salmon – A Superfood Full of Omega 3 Fatty Acids
You will be able to support your heart health, boost recovery and reduce inflammation when you include salmon to your meals. This is because salmon is not just rich in protein, but also in omega 3 fatty acids making it a superfood of high quality for muscle building and improved performance.
Benefits of Salmons to Bodybuilding
- Salmons help to reduce mise inflammation and soreness.
- Salmons improve joint health which is great for your strength training routine.
- Salmons improve insulin sensitivity which is great as it ensures that your body can absorb nutrients better.
How to Use Salmons
You can prepare salmon in different ways. You can smoke, grill, boil, fry, or bake your salmon. Salmons also go well in salads or sandwiches.
#3. Quinoa – A Whole Grain for Muscle Building
Quinoa is a whole grain rich in protein, magnesium and fiber.
Benefits of Quinoa to Bodybuilding
- The high quality magnesium in Quinoa helps promote recovery and muscle contraction.
- Quinoa has complex carbs that improve and sustains your energy levels during your training sessions.
- Quinoa has high quality iron which supports the delivery of oxygenated blood in your muscles.
- Quinoa is also easy to digest and gluten-free.
How to Use Quinoa
You can use quinoa as a base for your salads. During meal time you can replace a bowl of rice with quinoa.
#4. Greek Yogurt – For Improved Digestion and Recovery
Greek yogurt has a high concentration of casein protein. When consumed, casein protein digests pretty slowly which makes it perfect for promoting muscle recovery, especially at night when you are resting or asleep.
Greek yogurt also has high quality probiotics that improves both digestion and the absorption of nutrients.
Benefits of Greek Yogurt to Bodybuilding
- Greek yogurt promotes good gut health while improving the absorption of protein.
- Greek yogurt stimulates muscle recovery, especially overnight due to the presence of casein protein which is slow in digesting.
- The calcium in Greek yogurt promotes strong bones.
How to Use Greek Yogurt
You can consume Greek yogurt with berries and nuts or you can use it as a base for your protein pancakes and smoothies.
#5. Spinach – For Increased Oxygenated Blood Delivery
Spinach is rich in iron, an essential mineral that boosts your red blood cell count and increases the delivery of oxygenated blood to all parts of your body including your muscles. Spinach is also rich in antioxidants which promotes muscle recovery.
Benefits of Spinach to Bodybuilding
- Spinach improves both your overall performance and muscle endurance.
- Spinach boosts the production of nitric oxide which helps in improving your pumps.
- With spinach your muscles can relax because of the high concentration of magnesium available.
How to Use Spinach
You can add spinach to your salads, smoothies or omelets. You can also sauté your spinach with garlic and then use as a side dish.
#6. Blueberries – For Improved Recovery
Blueberries contain anthocyanins which are antioxidants that combat oxidative stress arising from your intense training. Also, blueberries can reduce inflammation and improve cognitive function.
Benefits of Blueberries to Bodybuilding
- Blueberries quicken muscle recovery.
- Blueberries promote good focus and improve brain health.
- Blueberries help to regulate your blood sugar levels.
How to Use Blueberries
You can mix blueberries with oatmeal, blend into your protein shakes or smoothies and consume fresh.
#7. Almonds – A Rich Source for Monounsaturated Fats
You can get vitamin E, protein and healthy monounsaturated fats. This superfood will help combat oxidative stress while helping your muscles to heal quickly.
Benefits of Almonds to Bodybuilding
- Almonds will boost endogenous testosterone production which subsequently promotes muscle growth.
- Almonds boosts energy levels.
- Almonds help to reduce inflammation after your workout and during recovery.
How to Use Almonds
Consume almonds either on its own or blend and add to protein shakes.
#8. Lean Beef – A Viable Source of Protein for Muscle Building
Apart from containing high quality protein, lean beef is one of the best superfoods for bodybuilding as it contains a lot of nutrients like iron, zinc and creatine.
These nutrients are important for improving recovery time, building muscle strength and overall performance.
Benefits of Lean Beef to Bodybuilding
- Lean beef promotes both recovery and muscle growth.
- Lean beef boosts endogenous testosterone production.
- Lean beef contains B vitamins which are important for boosting energy metabolism.
How to Use Lean Beef
Lean beef can be prepared in a variety of ways including boiled, fried, or grilled. You can also add ground beef to your meals of choice.
#9. Chia Seeds – For Enhanced Endurance Levels
Chia seeds may be small, however, they are a nutrient-dense superfood packed with protein, fiber, and omega-3s.
Chia seeds are fantastic for your high-intensity interval training (HIIT) as this superfood promotes both endurance and hydration.
Benefits of Chia Seeds to Bodybuilding
- Chia seeds promote good gut health as this superfood is rich in fiber.
- Chia seeds are a good source of high-quality plant-based protein that supports muscle growth and recovery.
How to Use Chia Seeds
You can add chia seeds to oatmeal, yogurt or smoothies.
#10. Sweet Potatoes – For High-Quality Complex Carbs
Sweet potatoes offer a great source of high-quality complex carbohydrates. It also contains fiber which is great for gut health and beta-carotene for improved immune function.
Sweet potatoes provide bodybuilders with sustained energy that is great for high-intensity training sessions.
Benefits of Sweet Potatoes to Bodybuilding
- Sweet potatoes contain potassium that helps in preventing cramps.
- Sweet potatoes will boost immune function and promote sustained energy levels for intense training sessions.
How to Use Sweet Potatoes
You can consume sweet potatoes by mashing or roasting the superfood. Sweet potatoes are a great post-workout meal as they help to replenish your glycogen stores.
Conclusion
You can incorporate these superfoods to your meals whether as daily essentials, pre-workout snacks, or post-workout recovery.
Remember, the best superfoods for bodybuilding will help to boost your metabolism and promote gut health, enhance recovery, promote muscle growth and stimulate brain and immune function.
The ten (10) superfoods highlighted in this article should be incorporated into your strength training and diet plan for optimal results.
You can get more information about superfoods from an expert through our free coaching program. Take advantage of this opportunity today!
