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Beef

* Hamburger patty, 4 oz - 28 grams protein

* Steak, 6 oz - 42 grams

* Most cuts of beef - 7 grams of protein per ounce

Chicken

* Chicken breast, 3.5 oz - 30 grams protein

* Chicken thigh - 10 grams (for average size)

* Drumstick - 11 grams

* Wing - 6 grams

* Chicken meat, cooked, 4 oz - 35 gram

Fish

* Most fish fillets or steaks - 6 grams per ounce

* Tuna, 6 oz can - 40 grams of protein

Pork

* Pork chop, average - 22 grams protein

* Pork loin or tenderloin, 4 oz - 29 grams

* Ham, 3 oz serving - 19 grams

* Ground pork, 1 oz raw - 5 grams; 3 oz cooked - 22 grams

* Bacon, 1 slice - 3 grams

* Canadian-style bacon (back bacon), slice - 5 - 6 grams

Eggs and Dairy

* Egg, large - 6 grams protein

* Milk, 1 cup - 8 grams

* Cottage cheese, ½ cup - 15 grams

* Yogurt, 1 cup - usually 8-12 grams, check label

* Soft cheeses (Mozzarella, Brie, Camembert) - 6 grams per oz

* Medium cheeses (Cheddar, Swiss) - 7 or 8 grams per oz

* Hard cheeses (Parmesan) - 10 grams per oz

Beans (including soy)

* Tofu, ½ cup 20 grams protein

* Tofu, 1 oz, 2.3 grams

* Soy milk, 1 cup - 6 -10 grams

* Most beans (black, pinto, lentils, etc) about 7-10 grams (per half cup)

* Soy beans, ½ cup cooked - 14 grams protein

* Split peas, ½ cup cooked - 8 grams

Nuts and Seeds

* Peanut butter, 2 Tablespoons - 8 grams protein

* Almonds, ¼ cup - 8 grams

* Peanuts, ¼ cup - 9 grams

* Cashews, ¼ cup - 5 grams

* Pecans, ¼ cup - 2.5 grams

* Sunflower seeds, ¼ cup - 6 grams

* Pumpkin seeds, ¼ cup - 19 grams

* Flax seeds - ¼ cup - 8 grams

bodybuilding carbs......

Breakfast Cereals

Benefit: Convenient high-calorie food

Breakfast cereals with at least two grams of fiber per serving can be converted into good offseason bodybuilding foods. Fiber slows digestion, making cereal a good source of energy that can be eaten at any time. Double the serving size, mix in one rounded scoop of whey protein and enough milk to bring the carb content to about 60 grams and the protein content to 30 grams

Bagels

Benefit: Versatile

Bagels are a concentrated source of carbohydrates (a medium one has 40-50 g). They also make offseason mass nutrition easy -- no cooking or serious food-prep time needed. For added benefits, choose varieties with more whole grains, such as pumpernickel and rye.

Bran Muffins

Benefit: A mass builder with fiber

You can determine a quality bran muffin by reading the label, but your best bet may be to make your own. Purchase any high-fiber cereal that has a muffin recipe on the side of the box. Substitute honey for sugar, add two or three scoops of whey protein to the mix, and you have a high-carb protein-rich muffin. Fiber in the cereal ingredient makes the resultant muffins low glycemic or "slow burning," which is ideal for bodybuilders who struggle to stay relatively lean while bulking up.

Cream of Rice Cereal

Benefit: Extremely easy to digest

Cream of Rice is easily digested, and it makes an excellent offseason food for packing in the carbs. Two-thirds of a cup mixed with water yields 65 g of easy-to-digest carbs.

Mashed Potatoes

Benefit: Strong insulinogenic carb

When you're trying to grow, you. need fast-diqesting carbs in your postworkout meal. Fast-acting carbs generate a greater insulin surge than slower-acting ones, and the fast variety are superior at rapidly restoring glycogen levels. At 42 grams of carbs per cup, you can eat two or three cups of mashed potatoes without feeling overly stuffed or bloated.

Mashed potatoes are also good for eating at other times of day. They're one of the least filling of all carbohydrate foods, so they're an excellent choice for hardgainers or those who don't have a large appetite.

White Rice with Raisins

Benefit: Nonfilling high-glycemic carbs

Two cups of white rice mixed with a handful of raisins provide 115 grams of carbohydrates -- an ideal postworkout combo to help resynthesize muscle glycogen. As with mashed potatoes, you can also use white rice with raisins as a side dish with meals. Add white rice with raisins to a meat-vegetable-nut stir-fry for a great meal that's also good for muscle building.

Pasta

Benefit: Condensed source of carbs For bumping up carb intake, pasta has always been a great way to go. Four ounces (dry measure) yield 90 grams of carbs that are easy to eat and won't fill you up, so you'll be ready to eat again within three hours. Adding meat and vegetables to pasta makes a complete meal that is high in carbohydrates, protein and calories.
 
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