Monday, 5 December 2016

Best Foods For Muscle Building



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Below is a list of the best bodybuilding foods and their macronutrient profiles, with the information below you can build a diet based on your own particular goals, mass building, getting lean, or just basic maintenance of your diet.

Meat, Fish, Poultry. (per ounce, 28g)
Food      Calories                Protein(g)           Carbohydrates(g)            Fat(g)
Atlantic Salmon                 56.6        7.7          nil           2.4
Bacon back (grilled)         27.0        3.4          nil           1.2
Beef (mince-lean)           53.0        8.0          nil           2.1
Beef (silverside)               54.4        8.7          nil           1.8
Beef (sirloin-grilled)        64.0        9.3          nil           2.8
Beef (topside)   54.7        9.9          nil           1.5
Catfish (fillet)     46.6        8.0          nil           1.2
Chicken (breast)               49.7        9.6          nil           1.2
Chicken (drumstick)        23.6        3.7          nil           0.9
Chicken (thigh) 33.6        4.3          nil           4.3
Cod        32.6        7.1          nil           0.3
Crab (Alaskan)   30.1        5.9          nil           0.6
Deli roast beef 15.5        2.5          0.6          0.3
Halibut 43.5        8.4          nil           0.9
Ham (sliced-lean)             40.7        6.2          0.3          1.5
Lamb (leg)           63.7        8.2          nil           3.7
Pork tenderloin                51.0        8.7          nil           1.5
Scallops                27.3        5.2          0.9          0.3
Shrimps                30.8        6.5          nil           nil
Tuna (bluefish-fresh)     57.2        9.3          nil           1.8
Tuna (canned-white)     39.8        8.0          nil           0.9
Turkey (breast)                 42.9        9.3          nil           nil
Venison (tenderloin)      46.3        9.3          nil           0.6

Dairy & Egg Products. (per ounce, 28g)
Food      Calories                Protein(g)           Carbohydrates(g)            Fat(g)
Egg (whole-1 large)         74           6.0          trace      5.0
Egg (substitute-50ml)     53           8.0          trace      2.0
Egg (white-1 large)          18.0        4.0          trace      trace
Low fat buttermilk (250ml)          98.0        8.0          12           2.0
Ricotta cheese (part skimmed) 38.3        3.13        1.3          2.24
Yogurt (plain fat-free)    15.8        1.6          2.1          trace
Cheddar Cheese (reduced fat) 54.8        7.8          1.1          2.2
Swiss Cheese (reduced fat)         56.0        8.9          1.1          1.1
Skimmed Milk(250ml)    86           8.0          12           trace
Cottage Cheese (2%)     25.0        4.0          1.0          1

Nuts Seeds and Oils. (per ounce, 28g)
Food      Calories                Protein(g)           Carbohydrates(g)            Fat(g)
Almonds              183         6.7          6.7          15.6
Almond Butter (1 tbsp) 101         2.5          3.5          9.5
Canola oil (1 tbsp)            124         0.0          0.0          14
Flaxseeds (1 tbsp)           59           2.3          4.0          4.0
Olive Oil (1 tbsp)               119         0.0          0.0          14
Peanut butter   96           4.0          3.0          8.5
Peanuts (dry roasted)    186         7.8          6.7          15.6
Walnuts               207         4.5          4.5          21.2

Grains, Breads, and Pasta. (per ounce, 28g)
Food      Calories                Protein(g)           Carbohydrates(g)            Fat(g)
Bagel, plain (1 small-3”)                 190         7              37           1
Barley, pearl (cooked)   33.7        7              7.7          0.1
Bran Muffin (1 small)      178         5              32           5
Brown Rice (cooked)      31.1        0.7          6.4          0.2
Corn, tortilla (1)                58           2              12           1
Couscous (cooked)         30.8        1              6.4          trace
Crumpet (1)       134         4              26           1
Flour, tortilla (8”dia)        146         4              25           3
Macaroni (wholewheat)               39.3        1.4          8              0.2
Oatmeal (cooked)           17.2        0.7          3.0          0.2
Rye bread (1 slice)           83           3.0          16           1.0
Sourdough Bread (1 slice)            88           3.0          17           1.0
Spaghetti (wholewheat) (cooked)           39.3        1.4          8.0          0.2
Wheatgerm (1tbsp)        26           2.0          4.0          0.5
White rice (cooked)        31           0.6          6.8          trace
Wholegrain Cereal           84           2.0          21.4        0.9
Wholegrain Crackers (5)                90           2.0          14           3.0
Wholemeal Bread (1 slice)           73           3.0          13           1
Wholemeal Pitta (1)        170         6.0          35           2.0
Wholemeal Pretzels       115         3.3          21.4        0.9
Wild Rice (cooked)          28.1        1.1          5.9          0.1

Fruits (per ounce, 28g)
Food      Calories                Protein(g)           Carbohydrates(g)            Fat(g)
Apple 1 (med)   72           trace      19           trace
Apricots (3)         50           2.0          12           trace
Avocado (1/4)   80           1.0          4.0          7.0
Banana (1 med)                105         1.0          30           trace
Blueberries         50.6        0.1          3.9          trace
Cantaloupe         9.4          0.1          2.2          trace
Cherries (tart)   14           0.3          3.4          trace
Grapefruit (1/2 Medium)             41           1.0          10           trace
Grape Juice (100 ml)       45.2        trace      19           trace
Grapes (seedless)           20           0.1          5.4          trace
Melon (cubed) Honeydew          10           0.1          5.4          trace
Mango (cubes) 18           0.1          4.7          trace

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