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Grocery List for Bodybuilding
Food Shopping Tips for Bodybuilders Nutrition
1. Egg Whites:
Egg whites are made up of pure protein that's considered nearly perfect because of its sublime blend of amino acids. Egg whites are very high in protein. The white of one egg contains 4 grams of pure protein. This is the cheapest and best protein you ever consume.
Remember that you must cook eggs at 140 degrees or more for at least three minutes in order to kill any salmonella that is on or in the egg.
2. Sweet Potato:
Most people assume that because of its sweet taste that it's higher in calories than a regular potato. This is not true because there is an enzyme in the potato that converts starches into sugars. This adds to the deliciously sweet taste.
3 1/2 ounces of sweet potato contains less than 1 gram of fat, 2 grams of protein and 24 grams of carbohydrates, with an adequate amount of dietary fiber. They are also rich in vitamin A, vitamin C and vitamin B6. Also, traces of copper and magnesium are present.
The best tuna is the brand that's packed in water. Tuna packed in oil doubles the calories of tuna and multiplies the fat by ten times.
Tuna is very convenient and is very high in protein. It contains 30 grams of protein per 3 1/2 ounce serving with less than 1 gram of fat. It also contains 100% of the RDA for B 12, and the same healthy amounts of niacin, phosphorus, vitamin B6, m2 and potassium.
There are three types of tuna commonly found both fresh and canned; Albacore, Bluefin and Yellowfin.
4. Turkey Breast:
Turkey breast is the leanest of any meat (without the skin of course). It contains 1 gram of fat per 3 1/2 ounce serving, and 30 grams of protein for the same portion.
It contains high amounts of vitamin B 12 and B6, copper, iron, niacin, phosphorus, riboflavin, and zinc.
Turkey can be roasted, broiled or sauteed. You can also buy ground turkey from the grocery store. Look for the ground turkey breast, which has the lowest fat content. Any others contain skin, dark meat and organ parts. You can use ground turkey for tacos, hamburgers, meat loaf, etc.
Pasta is virtually fat free if eaten by itself. So you must forget about the fat filled sauces, and sausage, or meat balls.
3 1/2 ounces of pasta contains less than 1 gram of fat and about 2 grams of protein.
Pasta is rich in folacin, vitamin B6, magnesium and copper .
Oatmeal is a tremendous source of carbohydrate. It has more protein than wheat and wice as much as brown rice and is also very low in fat. The total amount of fat is less than 2 grams per serving, hardly enough to worry about.
Oatmeal is full of iron and manganese, lots of vitamin E, copper, folacin and zinc.
It is a great source of dietary fiber and it helps lower cholesterol.
Oatmeal is a great pre-workout meal and source of carbohydrate if eaten at least 1 hour before training and it's also very inexpensive.
Bananas are America's most popular fruit.
They taste great, easy to eat and they are available year round.
Bananas contain 23 grams of carbohydrates per 3 1/2 ounces. They have a low amount of protein and less than 1 gram of fat.
They contain healthy amounts of potassium, vitamin B6, vitamin C, folacin and magnesium.
Broccoli contains about 30 calories per 3 1/2 ounce serving, 1 gram of fat, 5 grams of carbohydrates and 3 grams of protein. It also contains vitamin C, calcium, folacin, vitamin B6, manganese, potassium and beta-carotene.
Carrots are very high in sugar, almost as much as beets. They are known to be good for the eyesight since they're very high in vitamin A, which is responsible functioning of the retina.
Carrots contain very little fat and a modest amount of protein but they're very rich in carbohydrates, vitamin C and potassium.
Always wash carrots really good if you enjoy eating them raw because they can carry a lot of places for bacteria build up.
Beans are a great source of protein. They are almost 25% protein and contain almost no fat.
They are very high in vitamins B6 and B 12, potassium, zinc, calcium, iron and magnesium.
They are a great source of carbohydrates since they digest very slowly. They provide you with a steady stream of energy throughout the day.
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