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In this article we will discuss the main bodybuilding foods. These foods are essential part of the protein, carbohydrates, fats and overall calories intake of every training athlete. These foods ca be combined in thousands of recipes and it is good to have most of them at hand. Either preparing your breakfasts, lunches or dinners you will need them in your fridge.
Here is the list of the Main bodyBuilding Foods:
| food/quantity | protein in grams. | carbohydrates in grams | calories |
|---|---|---|---|
| almonds (50 gr.) | 13 | 11 | 347 |
| avocado (50 gr.) | 1 | 5 | 98 |
| banana (1 medium) | 1 | 29 | 117 |
| beans/lentils (100 gr.) | 19 | 51 | 290 |
| strawberries/raspberries (100 gr.) | 0 | 9 | 44 |
| bread (2 slices whole wheat) | 10 | 46 | 230 |
| cheese (100 gr. of low-fat) | 29 | 3 | 300 |
| chicken breast (200 gr. skinless) | 46 | 0 | 350 |
| cottage cheese (1 cup low-fat) | 28 | 6 | 180 |
| eggs (6 whole) | 36 | 4 | 420 |
| egg whites (12) | 40 | 4 | 210 |
| fish (200 gr. pure, white) | 42 | 0 | 200 |
| beef fillet (200 gr. clean) | 45 | 0 | 590 |
| milk (skimmed 1 liter) | 34 | 46 | 340 |
| oatmeal (100 g dry weight) | 16 | 56 | 320 |
| olive oil (1 tablespoon) | 0 | 0 | 120 |
| orange (1 medium) | 1 | 15 | 60 |
| spaghetti (150 g) | 17 | 100 | 580 |
| peanut butter (5 tablespoons natural) | 25 | 11 | 500 |
| peanuts (50 g) | 12 | 10 | 300 |
| baked potato (medium) | 5 | 45 | 200 |
| brown rice (1/2 cup before boiling) | 10 | 60 | 300 |
| white rice (1/2 cup before boiling) | 5 | 60 | 300 |
| salmon (200gr.) | 40 | 0 | 380 |
| Sardines (150g in olive oil) | 35 | 0 | 300 |
| spinach (200g frozen) | 5 | 5 | 40 |
| steak (200 gr.) | 60 | 0 | 400 |
| tuna (1 small can) | 30 | 0 | 130 |
| turkey ham (100g) | 20 | 0 | 130 |
| turkey breast (200g) | 42 | 0 | 230 |
| vegetables (150g frozen) | 3 | 8 | 50 |
You can combine these foods in delicious and healthy recipes. Check our recipes section for more details: Fitness and BodyBuilding Recipes