So, you have decided to build your body and gain some muscles? You already know that you would have to hit the gym very often – daily if possible. But you would also have to eat well.
Eating the right foods would help build your body and would make you start seeing results quickly. Not every food helps to build muscles. That is why you have to be particular about what you eat.
Foods that are rich in protein are considered bodybuilding foods because protein provides you with amino acids, which are building blocks for muscles. You would also have to eat carbohydrates and fats, but not every kind.
In today’s post, we would be looking at some foods that are great for bodybuilding. Below are some healthy Nigerian foods for bodybuilding.
1. Chicken
Chicken meat is not only delicious but also highly nutritious. It is rich in low-fat protein. This means you would gain all the benefits of protein without being affected by fat.
Chicken is also rich in B vitamins, which helps to process fats and carbohydrates in your body.
Just make sure to take off the skin before cooking or eating the chicken. The good thing about chicken is that it can be enjoyed in various ways and with many other meals.
2. Turkey
Just like chicken, turkey is another great source of animal-based protein. It is rich in low-fat protein and just one drumstick of turkey contains nearly 27g of protein, which is a lot.
It also contains very low fat and carbohydrate, which makes it great for building muscles. You can substitute your regular beef or red meat for chicken or turkey.
3. Cassava
It is imperative to eat cassava foods for when bodybuilding. Cassava are high in calories, carbohydrates, protein and fats.
Fufu or Akpu is a dough-like food made from fresh or fermented cassava in Nigeria. It is a healthy swallow used to eat many delicious soups.
Other high cassava foods in Nigeria are garri (eba), abacha (African salad), and Amala.
4. Cowpea
Cowpea, what we commonly call beans here in Nigeria, is a rich source of plant-based protein. 100 grams of cooked cowpea supplies about 8g of protein.
It is also rich in fibre, which allows easy digestion and fills you up for longer, making you eat less.
Cowpea contains a range of other nutrients, including magnesium, potassium, copper, iron, selenium, and more. It is also rich in carbohydrates, which provides the body with energy, something you would be needing much of while you hit the gym.
If you are serious about bodybuilding, then you should make cowpea an important part of your diet. You can have it alone or eat it with any other thing.
5. Egg
Eggs are another rich source of protein. One egg contains as much as 7g of protein. They also contain healthy fats and other nutrients.
Eggs also contain large amounts of amino acids leucine, which is important for building muscles. Whether you boil or fry the egg, you would gain the benefits of protein.
6. Fish
Fish also helps to build the body, thanks to its high protein content. Fish that are rich in protein include salmon, tuna, sardines, mackerel, trout, and so on. Other kinds of seafood that are rich in protein include crab, lobster, prawn, and shellfish.
7. Milk
You can choose to start your day with a glass of milk as you begin your bodybuilding routine. It is rich in protein, carbohydrates, and fat.
It is also rich in calcium, which helps ensure strong bones and teeth. Some healthy dairy foods in Nigeria are fura da nono, tiger nut milk, and kunnu.
8. Rice
Rice is one of the best bodybuilding foods. It is rich in carbs, helps replenish muscle and liver glycogen stores, which leafs to faster recovery after lifting weights.
Rice is full of essential nutrients, such as potassium, protein and fats. Many bodybuilders eat rice is their primary carb source because it is readily available, easy to prepare, delicious and easy to digest.
9. Beans
Beans is another excellent bodybuilding food that is popular in Nigeria. Bodybuilders need to include beans in their diets more often because it is loaded with fiber, which a lot of bodybuilders do not get enough of on a regular basis.
Furthermore, beans are rich in protein and carbohydrates, making them perfect for people who want to build muscles.
Beans is a widely-eaten food in Nigeria. Some foods like akara and moin moin are made from beans too.
10. Yam porridge
Yams are a good food for bodybuilding because it is a source of complex carbohydrates that sustains energy before a workout.
In Nigeria, yams are one of the most consumed foods. However, bodybuilders should note that yams are quite dense in carbs and we need to be mindful of the quantity consumed.
That’s why it’s better to eat yams along with proteins by making yam porridge.
Other healthy Nigerian foods for bodybuilding are potatoes, corn, watermelon (watermelon back), tomatoes, cucumber, bread, and leafy vegetables.
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- 8 Nigerian Foods That Are Rich In Folic Acid
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I love this,and hope for improvement in my body…
Thanks for sharing.