Nutrition 101: The Right Foods For Working Out

What to eat for workout When it comes to the right foods for working out, the first thing to understand is that diet and training go hand-in-hand. Diet is very important when you’re trying to improve your body’s structure. Without proper nutrients, no matter how long and hard you train at the gym, you’ll have a difficult time achieving the results you want. But if you combine the right diet with proper training, you’ll start to burn fat and build serious muscle. The idea is to eat a diet that’s high in protein and fiber, and low in carbohydrates and fat. It’s also important to eat as often as six to eight times a day to support muscle-building.

Here’s a list of foods ideal for bodybuilding:


Getting enough protein into your daily diet is vital if you don’t want to lose muscle mass. Your muscle is made up of 25% protein, with up to 75% water and stored glycogen. So, it makes sense that if you’re not getting enough protein, you won’t be able to pack on pounds of muscle. The best sources of protein for bodybuilders are chicken breast, turkey breast, and cold-water fish like salmon or tuna. These should be staples in your daily diet. Aside from providing a good source of protein, they are also low in trans and saturated fats. Lean beef is also an excellent source of quality protein and is ideal for those looking to bulk up. However, because beef contains more saturated fats, it should not be consumed daily. In addition to meats, egg whites are also high in protein, contain no fat and cholesterol, and are rich in amino acids. You can enjoy it boiled or lightly fried.

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Considered as superfoods for bodybuilders, beans and legumes are excellent sources of protein, zinc, iron and soluble fiber. They are also a good source of slow-burning complex carbohydrates and can help keep your energy and blood sugar levels stable. Kidney beans, lima beans, black-eyed peas, lentils and yellow split peas are all good choices. Make sure to include them in your daily diet.


For muscles to grow, it requires not only protein but also complex carbohydrates. When you train, you deplete your muscles of glycogen. Glycogen comes from complex carbohydrates and can provide the much-needed fuel to help your muscles sustain energy and rebuild tissues. Complex carbohydrates also help your body recover from intense exercise and heal overnight during sleep. Some of the best sources of complex carbohydrates are green vegetables, brown rice, oats, quinoa, corn and sweet potatoes.


Another important arsenal in your diet is water. When trying to bulk up, your muscles will look fuller if you’re properly hydrated. Water is needed for muscle growth and the more water you drink during your intense training, the more efficiently you can build muscle.

Every bodybuilder wants to achieve great results. And the right diet combined with an effective training plan is your foundation for a successful bodybuilding program.

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Author: Veronica Matthews

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