Foods for bodybuilders

The concept of bodybuilding is centered around increasing the body's muscle mass by practicing weightlifting and proper nutrition, and to reach the best desired results, you must follow a healthy diet, as foods that contain a large amount of protein are what help increase muscle mass, and here are some Protein-rich foods:

Chicken breasts and turkey: Every 85 grams of chicken breast contains 26 grams of protein, while turkey breasts contain 25 grams of it.
Tilapia and tuna: Every 85 grams of tilapia contains 21 grams of protein, while tuna contains 20 grams of it.
Peanuts: As every 73 grams of it contains 17 grams of protein.
Salmon, shrimp: Every 85 grams of salmon contains 17 grams of protein, while shrimp contains 18 grams of it.
soybean: As every 85 grams of it contains 14 grams of protein.
Cheeses and Greek yogurt: Every 226 grams of cheese contains 28 grams of protein.
Beans and chickpeas: Every 172 grams of beans contains 15 grams of protein, while every 240 grams of chickpeas contains 12 grams of protein.
Almonds: Every 172 grams of it contains 16 grams of protein.
Tofu: Every 124 grams of it contains 10 grams of protein.
the milk: 100 grams of it contains 25.5 grams of protein.
Lean beef: Every 100 grams of it contains 31 grams of protein.
eggs: Every 100 grams of it contains 12.5 grams of protein.

Stages of body building

To build bodies and increase muscle mass, the body needs to increase the amount of food consumed, in addition to practicing weightlifting, as the muscle strength and speed of acquisition depends on many factors such as genetics and age, and there are three stages that bodybuilders must go through to obtain a suitable body: Which:

Increase the amount of food eaten: The amount of calories consumed must be increased by 15%, while paying attention to taking protein from low-fat sources.
Doing weight lifting exercises: Start doing weight lifting exercises to increase muscle mass.
Body sculpting: This stage is based on maintaining muscle mass, in addition to losing the amount of fat, by following a healthy and balanced diet.

Daily requirement of nutrients

In addition to exercising to build muscle, you must also obtain the amounts the body needs of various nutrients, as the body needs between 2.3-3.1 grams of protein per kilogram of body weight, in addition to that one meal that precedes exercise must contain Between 0.4-0.5 grams per kilogram of body weight.