You should know by now that lifting weights in the gym is just half the work required for you to build muscles. The hardest part is to tweak your meals to make sure that your body gets enough protein every day.
Unfortunately, not everyone knows what to buy or how to fill up the fridge with the right foods. We’ve come up with a few tips that can help simplify the next trip to the grocery.
Eat healthy before going to the grocery
If you haven’t kicked bad foods out of your system, it’s easy to revert to eating unhealthy meals. If you’re taking a trip to the grocery while hungry, don’t be surprised to find your grocery bag containing unhealthy foods when you go back home.
According to a study, short-term fasting can make people make bad decisions. Those who are hungry are usually picking high-caloric and unhealthy food options.
Make a list before heading to the grocery
Another method to avoid unnecessary purchases is to list down all the things that you are going to buy for the day. This means that you will have to evaluate each food that goes into your grocery bag. This can be a good way to keep yourself away from the aisle that can tempt you to take unnecessary calories.
How much protein do you need to store in your fridge for the coming days? If you weigh 180 pounds, you will need approximately at least 180 grams of protein every day to be able to build muscle. If you’re older, then it might be a good idea to consume more protein.
Sometimes, if you feel that you are going to go over your planned caloric intake if you are going to eat all that food. Instead, you can incorporate the use of health supplements such as whey powder to fill in your protein requirements.
Include foods designed for your cheat day
There will be days when you want to indulge in some of your favorite foods. If you’ve been following a strict diet on most days, it is not that bad to have a cheat day. What makes cheat days a good option? It helps reset your body. Plus, it gives you something to look forward to especially in the middle of the week or when the week is about to end.
Whether it’s frozen pizza or some chocolates, you can include some “sinful” foods in your grocery but be sure that you have the self-discipline to not eat these foods when it’s not yet your cheat day.
Go to the refrigerated section first
A lot of bodybuilders forget about their fiber. To make sure that you get enough fiber every day, you want to go to the refrigerated section first where the veggies and fruits are typically located. Stick with fruits like bananas and apples that you can incorporate with your whey powder for your breakfast. As for your veggies, try a variety of low-caloric greens such as broccoli and kale.
Don’t forget the nuts
Nuts should be a staple in every bodybuilder or athlete’s grocery list. It’s not exactly something that you take to replace chicken or other sources of protein. However, nuts can provide you with additional protein, healthy fats, and nutrients that you will need in your exercises. Some nuts are even rich in magnesium that can help max out your muscle strength.
Magnesium is said to have the ability to increase the amount of glucose in the brain, muscle, and blood. It can also delay and reduce lactate accumulation which means that you won’t feel burned out as fast as you should if you take magnesium.
Always include your eggs
Whether you prefer eating scrambled eggs or hardboiled eggs, it’s always a good idea to have eggs in your fridge. Eggs are packed with protein and could easily be a good post-workout meal or just something that you eat in between your meals. You also get your vitamin B and choline from eggs.
Don’t just rely on chicken for your protein
A lot of bodybuilders find it difficult to eat their regular meals because they just stick with chicken breasts every day.
It’s always a good idea to mix things up to give your palate something new. Salmon and tuna are great protein-rich options that you can go for. You can also try different recipes whether you go for baked or stir-fried.
Then, of course, you can also go for beef. Lean beef is every once in a while can be a good protein source plus it contains creatine.
Stick to brown, red, and black rice
Rice is a good source of carbs especially if you are about to do your workout. However, white rice isn’t the only option. There are a variety of grains that you can choose from. If you want to maximize the health benefits of rice, then you’d want to stick with brown, red, or black rice.
These varieties of rice contain antioxidants and more fiber than white rice. And with more fiber content, it helps you feel fuller. It means that you don’t get to feel hungry sooner when you consume brown, red, and black rice.
Final Thoughts
Muscles don’t just build on their own. You will need the right food to optimize the workout that you do. Whether you’re an athlete or you are a bodybuilder, it is a good idea to take control of what you buy in the grocery. Hopefully, these tips can help you achieve your goals faster.