Photo by: Pickersgill Reef
In our journey to complete the Top 200 Muscle Building Foods we’ve touched some of the best Meat and Egg, Seafood and Dairy selections. Today we’ll touch on a specific group of foods that tend to be taboo in most bodybuilding diets.
Most Hardgainers acknowledge the crucial role that fruits and vegetables play in a weight gain diet, yet, for a variety of reasons, many of those same Hardgainers don’t eat enough of these nutritious foods.
Personally I think we get so focused on protein consumption that everything else takes a back seat.
If you want to make the most of your health and bodybuilding gains try to aim for at least two cups of any of the sources below. They will help contribute to a:
- Stronger immune system
- Improved absorption rate
- Stable energy levels
HINT: Those 3 factors play a big role in recovery and growth
| Fruits, Juices and Vegetables | ||||
| Fruits | Calories | Protein | Carbs | Fats |
| 1 large apple | 110 | 0 | 30 | 0 |
| 1 avocado | 289 | 3 | 15 | 27 |
| 1 medium banana | 105 | 1 | 27 | 0 |
| 1 cup blueberries | 83 | 1 | 21 | 0 |
| 1 medium cantaloupe | 188 | 5 | 45 | 1 |
| 1/2 large grapefruit | 53 | 1 | 13 | 0 |
| 1 medium nectarine | 60 | 1 | 14 | 0 |
| 1 large orange | 86 | 2 | 22 | 0 |
| 1 medium peach | 38 | 1 | 9 | 0 |
| 1 medium pear | 96 | 1 | 26 | 0 |
| 1 cup sliced pineapple | 79 | 1 | 20 | 0 |
| 1 cup raspberries, whole | 46 | 1 | 11 | 0 |
| Juices | Calories | Protien | Carbs | Fat |
| 8 oz apple juice (unsweetened) | 117 | 0 | 29 | 0 |
| 8 oz grapefruit juice | 96 | 1 | 23 | 0 |
| 8 oz orange juice | 110 | 2 | 25 | 1 |
| 8 oz tomato juice | 41 | 2 | 10 | 0 |
| Vegetables | Calories | Protien | Carbs | Fat |
| 20 asparagus spears | 60 | 6 | 12 | 0 |
| 1 can green beans | 52 | 3 | 12 | 0 |
| 1 cup chopped broccoli | 31 | 3 | 6 | 0 |
| 1 cup Brussels sprouts | 38 | 3 | 8 | 0 |
| 1 medium celery stalk | 6 | 0 | 1 | 0 |
| 1 cup chopped cauliflower | 28 | 1 | 3 | 0 |
| 1 medium carrot | 25 | 1 | 6 | 0 |
| 1 cup canned corn | 133 | 4 | 30 | 2 |
| 1 cup eggplant | 20 | 1 | 5 | 0 |
| 1 medium onion | 46 | 1 | 11 | 0 |
| 1 cup peas | 118 | 8 | 21 | 1 |
| 1 baked potato, medium | 161 | 4 | 37 | 0 |
| 2 cups salad (greens) | 44 | 3 | 8 | 0 |
| 1 medium sweet potato | 103 | 2 | 24 | 0 |
| 1 medium tomato | 22 | 1 | 5 | 0 |
| 1/2 cup tomato sauce (marinara) | 92 | 2 | 14 | 3 |
| 1 cup sliced boiled zucchini | 29 | 1 | 7 | 0 |
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