Food For Bodybuilders During Workouts

food for bodybuilders

Gymming, working out, practicing exercises, aerobics, jogging, and running makes you feel run down and tired at a certain point of time during the day. You may, sometime, feel lethargic or dull which directly affect your regular work and activities and make you less productive.

A healthy diet leads to an active and healthy lifestyle. Yeah! It’s true. Whatever you eat, the type of food, the quality of food; it plays a vital role in determining the level of energy throughout the day. All food will provide you energy, but only some of them contain essential vitamins, protein, healthy fat, minerals and nutrients that will help you in increasing your energy level. A healthy diet will boost your stamina and make you active throughout the day.

Choosing the correct food is a difficult task. But, as usual the team of Vaidyanath had made it easier for you. Here, we are back with a huge list of items that will help you to promote the energy level. Read it below!


  • Water: Water is the most essential requirement of every living being. It involves various cellular functions of the body and denotes up to 60 percent of the body weight. Drinking plenty of water will hydrate your body and boosts its functioning. Water may enhance your energy level and fight against the feelings of dullness and fatigue.

  • Coffee: Coffee comes first when it is about instant energy provider. The high amount of caffeine compound promptly dissolves in the bloodstream and reaches to the brain inhibiting the activity of adenosine. It acts as a neurotransmitter which silent the central nervous system of the body. A single cup of coffee is able to deliver two calories and make you active instantly. It also enhances the formation and production of epinephrine, a hormone that stimulates the brain and body.

  • Green Tea: Green tea is a solution to almost every health issue. It is known for its huge list of benefits. Green Tea contains a high concentration of antioxidants, caffeine, and a compound called L-theanine. It prevents inflammation and oxidative stress and dullness. Green Tea possesses almost similar properties that coffee owns. It boosts up your energy level, increases alertness and makes you focus on your task.

  • Yerba Mate: Yerba Mate is a kind of energy drink which is made from the dried leaves of native plants of South America. It is highly nutritious for health and serves you with plenty of benefits. It consists of caffeine and antioxidants and provides energy equivalent to a cup of coffee. The caffeine promotes the formation of epinephrine hormones that help in boosting the energy level. Yerba Mate is quite different from other stimulants as it does not make any effect on your heart rate and blood pressure. According to the research report, Yerba Mate enhances your mood, memory, mental focus and physical activities.


  • Banana: Bananas are the powerhouse of energy. They are considered the richest source of vitamin B6, potassium, and carbohydrates. These essential nutrients will boost the energy level your body and increase your stamina. Banana also helps athletes and sports person by improving their performance.

  • Avocados: Avocado is a super food with plenty of benefits. They are the richest source of fiber, healthy fats and vitamins. Avocados contain a monosaturated and polyunsaturated fatty acid that make the nutrients absorbed well. They also serve vitamin B that helps the mitochondria work well.

  • Goji Berries: Goji Berries are widely used in Chinese medicines. Apart from the hight amount of antioxidants, it also contains almost all essential minerals, nutrients, fiber, proteins and vitamins. Goji is considered the prime source of fiber. It boosts up your energy level and enhances your performance. It can be enjoyed with yogurt, baked food, sauces and chilled smoothies.

  • Apple: An Apple in a day keeps the doctor away! The most widely populated food; apples are an excellent source of fiber and crabs. It provides steady and sustained energy as it contains a high amount of fiber and natural sugar. Apples are high antioxidants that slow the digestion of carbohydrates and produce energy for a longer period of time. You can have an apple in any form, but it advisable to eat it as a whole fruit to get instant energy. Apple juice or apple purify does not contain fiber, as a result, it gets digest quickly.

  • Strawberries: Strawberries are considered the best energy boosting fruit. They are the richest source of fiber, natural sugar, carbs, antioxidants, and vitamin C. It helps the body to fight against inflammation and boosts up the energy level. You can enjoy strawberries in smoothies, salads, parfaits, and several other recipes.

  • Oranges: Oranges are best known citrus fruit containing an ample amount of Vitamin C. An orange can serve up to 106 percent of the RDI for Vitamin C. Moreover, it also consists of antioxidant compounds that protect you from oxidative stress and decreases fatigue.

Animal Products

  • Fatty Fish: Fishes are the prime source of protein; especially fatty fishes like tuna and salmon. They provide all essential nutrients that are required for gaining energy including Vitamin B and omega 3 fatty acids. A little salmon or tuna serve you with an ample amount of vitamin B12 and omega 3 fatty acids. It helps to reduce the inflammation that is the prime reason for causing fatigue and dullness. Fatty fishes also help cancer patients to recover with the disease. Addition to this, when vitamin B12 gets combined with folic acid, it produces red blood cells and enhances the content of iron in the blood.

  • Yogurt: Yogurt is known as the powerhouse of energy. It contains high sugar, galactose and lactose content that make it ready to use. Yogurt is a rich source of proteins, Vitamin B12 and Vitamin B2 that enhances the formation of ATP molecules and boosts up the cells. The protein content digest makes the carbohydrate digests slowly and release glucose and sugar content into the bloodstream.

  • Eggs: Eggs are an excellent source of proteins that provide ample energy for fueling the day. It supplies steady energy as it does not cause spikes when it gets digested in the blood sugar. Moreover, it also contains an abundant quantity of amino acid, i.e., Leucine that helps to stimulate the generation of energy in various ways. It also breaks down the fat and turns into energy. Eggs also provide vitamin B that helps the enzymes to break down food particles and produce high energy.


  • Sweet Potatoes and Yams: Sweet potatoes and yams are highly nutritious. A single sweet potato of medium size provides up to 3.8 grams of fiber, 23 grams of carbohydrates, a whopping 438 percent of RDI for vitamin A, and 28 percent of the RDI for manganese. The complex carbs and high fiber content make it digest slowly which provide a steady but continuous supply of energy to your body.

  • Beets: Beets help to increase stamina and energy level of the body. It contains natural nitrate and antioxidant that make it improve the flow of blood into the body.

  • Leafy and green veggies: Leafy and green vegetables are known for their high nutrient and vitamins content. Veggies like spinach, kale, broccoli, cabbage, parsley help to promote energy. They are a rich source of iron, potassium, calcium, manganese, magnesium, vitamin A, vitamin C, vitamin E, and vitamin K. Moreover, green veggies also contain antioxidants, fiber, proteins, and folic acid that are beneficial for a healthy diet.


  • Oatmeal: Oatmeal is the best thing to consume for long lasting energy. It consists of beta glucan which is a soluble fiber, when it fuses with water molecules it form a thick layer of gel that helps in the absorption of glucose and sugar into the blood. Moreover, oats are an excellent source of minerals and vitamins, especially Vitamin B, manganese, and iron.

  • Quinoa: Quinoa is popular for its high protein and carbohydrates content. Due to a low glycemic index, it gets absorbed slowly providing sustained energy. Quinoa contains more than twenty percent of RDI for folate, manganese and magnesium that helps the enzymes to break the carbohydrates and turn it into energy.

  • Brown Rice: Brown rice is known for its vital nutrients and minerals. It is highly nutritious as it is least processed as compared with white rice. Brown rice contains a high amount of fiber, vitamins, protein and minerals. A single cup of cooked brown rice; 195 grams, offer 3.5 grams of fiber and almost 88 percent of manganese that makes the enzymes to break proteins and carbohydrates to generate energy. Moreover, this rice is fiber rich and possess a low glycemic index that helps to regulate the level of glucose and sugar in the blood.

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