It's a little known fact that in order to maximize one's fitness goals, your diet and nutrition play a critical role in achieving success relative to your goals. Surely, I jest. What still remains a mystery to some, though, are what are the right foods for your body to consume to complement your bodybuilding or weightlifting and fitness regimen.
It's important to note that I am not a dietitian or nutritionist; however, in building my body from a "lean" 135 pounds up to a strong 200 pounds at one point, I have gained a ton of knowledge that I feel is important to pass along to those attempting to achieve similar results. While most nutrition-related articles focus on the needs of those trying to lose weight, this one (while not excluding the needs of those individuals) is more geared towards the individual trying to pack on quality pounds or shape and mold their body into a well-built machine.
You may print this list out and use it to serve as a guide during your grocery store visits. Additionally, supplemental reading like the excellent books by author David Zinczenko and articles found in Men's Health, Shape and Muscle and Fitness magazines are also of great value.
Produce (fruits and vegetables): Always shoot for "fresh" whenever possible here
The rule that the darker the vegetable or fruit, the healthier it is remains true. For example, choose red leaf or green leaf lettuce over iceberg lettuce, which is nearly all water. Also, while many fruits are high in sugar, which means a higher carbohydrate count as well, the sugars are natural and healthier versus some processing which can occur in frozen or even canning situations.
- apples
- apricots
- asparagus
- avocados
- artichokes
- bananas
- bell peppers
- berries (many varieties)
- broccoli
- Brussels sprouts
- cabbage
- cauliflower
- cantaloupe
- carrots
- celery
- corn
- cucumbers
- eggplant
- garlic
- grapes/grapefruit
- green beans
- kiwi
- lettuce
- peaches
- peas
- pears
- pineapple
- plums
- mushrooms
- nectarines
- onions
- oranges
- potatoes (limit if on a low-carb diet)
- squash
- spinach
- tomatoes
- zuccinni
Dairy: Focus on low-fat or non-fat of course
I would recommend you emphasize low-fat or non-fat dairy choices, despite situations where those who are unfamiliar with them tending to have an aversion to them. For example, many people are scared off by the "more clear looking" sight of non-fat milk versus 2% or whole milk, or people additionally don't like the way non-fat cheeses react to melting. I can't blame them there, non-fat cheeses don't melt as well as regular cheeses, so low-fat would be preferred in those cases. See this resource for more on all things cheese.
- cheese
- cottage cheese
- eggs (whites or egg subsistute work too)
- milk
- tofu
- yogurt
Meat, fish and poultry: Emphasize lean cuts or omega-3 rich fish
The fresher the better rule applies here as well, but even frozen options are valuable and produce great amounts of muscle-building protein. The protein also will leave you feeling fuller longer versus airy, non-nutrient rich carbohydrates.
- bacon (Canadian or turkey)
- chicken breast
- fish (salmon, roughy, halibut, snapper)
- lamb
- lean deli meats
- lean ground beef
- lean ground turkey
- lean ham
- pork
- steak (lean sirloin or round)
- turkey breast fillets
Breads and cereals: Emphasize whole wheat
One must look for 100% whole wheat or even whole grain if desired. Make sure to read your labels as looking for 100% is key. Often bread looks healthy but using "enriched" wheat is not nearly as valuable to the body as "whole" items.
- whole wheat bagels/bread/buns (careful with low-carb diets)
- low-sugar protein cereals (under six grams of sugar per serving, three-plus grams fiber)
- oatmeal
- tortillas (low-fat and/or whole wheat)
- whole wheat pancake mix
- whole wheat pizza crust (Boboli makes a good one)
Other staples, canned goods, snacks and supplements
This is just a sampling of healthy choices that can be part of your usual grocery shopping expedition. I love that nuts are such a quality heart-healthy snack option.
- almonds
- beans (canned or dry, like kidney, garbanzo and black beans)
- brown rice
- creatine
- flaxseeds
- glutamine
- olive oil
- pasta (whole-wheat only); limit on low-carb diets
- peanut butter (natural)
- pretzels
- protein bars and powders (low-sugar)
- raisins
- soup (low in fat and sodium)
- soy products (particularly for women/snacks)
- tuna
- vitamins
- walnuts
- wheat germ
While this is not an exhaustive list by any means, it should serve as a great guideline or jumping off point for those looking to keep their fitness regimen on track. Good luck!
