The best fruits for cutting bodybuilding. However, not every fruit is good for your diet in this sport. Some fruit actually have many calories and can increase body weight, instead of helping you lose weight faster. So it is important to know which fruits you should consume while cutting and which ones you should avoid. In this article I will provide you a list of the best fruits for cutting bodybuilding. The list is divided into two categories: low carbs fruits and high carbs fruits.
HOW TO EAT FRUIT WITHOUT WRECKING YOUR BODYBUILDING GAINS
Many bodybuilders and diet gurus swear by cutting out fruit as they lean out. Others use these healthy foods sparingly with good results. Since fruit is primarily a carbohydrate, many bodybuilders drop it to keep their carb intakes low. Many bodybuilders striving to get lean fear fruit due to the fructose it contains.
The majority of carbohydrate in most fruits comes from two sources: glucose and fructose. The amount of each varies in different fruits, but most have more fructose than glucose. Glucose is the same structure as blood sugar or blood glucose. When you eat food with glucose in it, it’s usually digested and absorbed into your blood very rapidly. Because of this, glucose is a perfect carb to eat immediately before or during a workout (as it provides quick energy) and immediately after a workout (because it replenishes muscle glycogen — the storage form of glucose).
Fructose, however, is a completely different story. Food that contains fructose takes much longer to metabolize. Muscles cannot use fructose as such. It must first be converted to glycogen in the liver. When liver glycogen levels become saturated, fructose gets converted into fat. So, fearing this conversion to fat, many bodybuilders avoid all fruit. If your carbohydrate intake is low to moderate though, eating one or two pieces of fruit a day should not be a problem for you, as far as fat storage goes. Plus, fruit provides the benefits of fiber, vitamins and phytochemicals.
The best time to eat fruit is about 30 to 60 minutes before training because the glucose component will provide a fast form of energy and the fructose will keep the liver stocked with glycogen, which will help keep blood glucose levels steady during the workout. After exercise, fruit is not the best form of carbs to boost insulin (the anabolic hormone you want to increase at this time) or to replenish muscle glycogen. Opt instead for a pure glucose or maltodextrin product.
What Are The Best Foods For Cutting?
When cutting it is crucial to not only count the calories you consume, but to make sure you are getting quality nutrients from those calories. What are the 20 best foods for cutting?
When cutting it is crucial to not only count the calories you consume, but to make sure you are getting quality nutrients from those calories:
Cutting is part of the whole bodybuilding process. We bulk, we add mass and then we cut down. For a long time people have had their own theories on which foods are best for loosing weight.
In this article I have provided my own expertise on this issue, providing my favorite 20 foods for cutting, as well as a section on the best supplements for weight loss. Please read on.
Best Foods: What Are The 10 Best Foods For Cutting?
Following is a list of 20 very good food choices for loosing weight. They can be added to any weight-management program, or anyone looking to cut down.
1. Sesame Seed Oil
All the talk about loosing weight lately seems to center around a substance called Sesamin. Sesamin is a lignan only found in Sesame Seeds. It decreases fat storage and increases fat oxidization, and therefore can be extremely beneficial for those wanting to loose weight.
Sesamin works by activating a receptor in the human body (PPARalpha) which has a major role in oxidizing fats and how they are stored. It does this by increasing the enzymes involved in the oxidation of fatty acids.
The reason Sesame Oil is recommended over eating seeds is that the oil will provide the same amount of sesamin per serve, but is a lot less concentrated in fats than seeds are. I would recommend one tablespoon of oil per day, or if you’re prefer eating seeds, then take in 50 grams per serve with calories in mind.
Protein needs to be high at this time to ensure muscle-loss doesn’t occur, and salmon is one of the best choices because it is low in saturated fats, while also providing valuable Omega 3’s.
It contains the essential fatty acids DHA and EPA, of which the body is unable to manufacture without the assistance of the diet. The reason salmon, and other fish high in Omega-3 are so valuable is that unlike flaxseed Oil, DHA and EPA are readily available without conversion.
Omega 3 DHA and EPA will help fat loss by stabilizing insulin levels which are one of the main causes of storing excess fat, as well as aid in energy production. As a side-benefit, fish is also said to protect against cardiovascular disease, making it an all-round good choice.
3. White Kidney Beans
White kidney beans do not only carry all the health benefits of legumes, but also contain 2500 anti-amylase units per serving. These block carbohydrate digesting enzymes and help reduce carbohydrate absorption. This means less carbohydrates are absorbed, and as a result, less fat storage.
Some may even find they are able to increase their carbohydrate intake when eating kidney beans. This means you are able to eat more food, which is one of the drawbacks of cutting.
On top of being a carb-blocker, white kidney bean is also a highly nutritious food that is high in protein, very low in fat, while containing many vitamins and minerals. Like all legumes, such as butter beans and lentils, the white kidney bean is very slowly absorbed, which means it will keep you full for longer.
4. Green Teas
Green Tea has been long-known as a thermogenic, while aiding in fat-loss. Green tea can be consumed through teabags to get this desired effect. 2-3 cups of green tea per day is ideal for fat loss, preferably consumed at equal intervals.
Green tea also contains the compounds Polyphenols and Catechins, which works as an antioxidant in the body. Antioxidants work by fending off the negative affects of free-radicals, which can be induced by heavy training.
5. Leafy Green Vegetables
These are packed full of nutrition and are an excellent choice to compliment any meal. Green leafy vegetables, as well as most other vegetables, contain significant amounts of fiber which help slow down the rate of absorption of the other foods in your meal.
Eating vegetables is a good habit to get into because it encourages a large portion of your meals to come from vegetable sources, which are bulky and filling with minimal calories. You can also be rest assured that you’re taking care of your health and getting your 5 servings.
Additionally, all vegetables contain phytonutrients, substances only found in natural foods. These have an array of health benefits. Good choices of leafy greens are raw salads, spinach, romaine lettuce, bok choy, silverbeet, sprouts and cabbage.
6. Flaxseed Oil
Flaxseed Oil is the most highly concentrated form of Omega 3’s in existence. Each serve contains a whopping 8 grams of ALA. ALA is vital for fat loss as it helps in the regulation of glucose which is important for carbohydrate equilibrium. ALA also aids the body in effectively metabolizing fats. Both of these make it a great choice for those cutting.
As well as faxseed oil’s fat burning properties, it also an energy booster, boosts brain health and learning and protects the heart.
Grapefruit has long been known as a food that aids in fat loss. Although many studies have been conducted and we are still not sure what ingredients contribute to its weight loss, I’ve read about enough people who have had success with eating the fruit to recommend it.
I do know grapefruit is a low GI food, one of the slowest absorbing fruits, as well as being high in vitamin C and flavonoids for energy production and immunity.
However, it is also highly acidic, so I wouldn’t recommend too much. When weight loss is your goal, half a grapefruit a day as part of an overall fat-burning diet-plan should work.
This is a food that isn’t highly talked about when it comes to fat loss, but when I personally try to cut weight, I always include tomatoes as a staple food. I find it helps regulate my appetite, as well increasing mood.
I was doing some investigating and tomatoes contain two naturally occurring brain chemicals called serotonin and endorphins. Both, especially serotonin, play a vital role in suppressing appetite by sending signals to the brain that make you feel satisfied.
Tomatoes are very low in calories. They also contain a compound called lypocene that gives tomatoes its rich red color, and is said to protect against cancer.
9. Whole-Grain Bread
Foods for bulking and cutting should be different. When bulking you can afford to eat foods more highly concentrated in carbs such as your rices and wholemeal breads, but when cutting its important to find foods that fill you up with less carbs. I think wholegrain breads are one of the best options here.
They contain just half the amount of carbs per serve compared to rice, and at the same time are higher in protein, full of nutrients, and encourage you to eat less. All I need is 3 slices with each meal, equivalent to 30 g. Carbs, whereas I need 1 1/2 cups of rice to give me the same fullness (around 70 grams carbs).
Look for whole grain bread with moderate sodium, a variety of grains and one that is high in protein. Soy and linseed bread is an excellent choices as its high in Omega 3, proteins and very slowly absorbed.
10. Brewer’s Yeast
Brewer’s yeast is in my opinion one of nature’s best super-foods. Brewer’s yeasts contains an abundance of nutrients needed for fat loss, and is full of protein. Each serving can contain up to 10 grams of protein, while providing all the essential aminos in a very balanced way.
Some of these nutrients include a high level of the mineral chromium. Chromium helps regulate insulin levels and will keep you away from eating excess carbohydrates. It is also nature’s highest source B-vitamins, which have a major in how the body uses the carbohydrates you ingest, and can therefore prevent fat-storage.
5 Best Fruits to Help Build Muscle
Fruits are natural bodybuilding foods—that’s what’s trending.
Fruits are the best bodybuilding foods, or you can say “Superfoods” in our daily diet. And it’s time to jump on the bandwagon for a fruitful year ahead! They are delicious, healthy, and help build muscle. Yes, that’s right. In bodybuilding circles, people dismiss fruits due to their sugar content, but with careful choices, one can boost those gains.
Fruits are rich in potassium, carbs, vitamin-C, and antioxidants, all of which help in building muscles. Best of all? Fruits aren’t going to wipe your wallet clean. These cheap natural supplements ensure a healthy dose of nutrients, minerals, and vitamins without all those unspoken side effects of artificial supplements.
To maximize results in daily life, you must pay attention to your diet. This article explains which fruits you can include in your daily bodybuilding diet for better results.
Let’s get the lowdown on 5 best fruits for muscle building!
Did you know the Kiwi bird is a direct descendant of the Tyrannosaurus Rex? It’s crazy, but before we go off track, we’re here to discuss the fruit. The fruit is known to be one of the best fat-burning natural sources out there. Kiwis contain more vitamin C than any other fruit.
Vitamin C is the most potent antioxidant which helps remove fat from your body. The vitamin is required for proper oxidation of fatty acids, which makes them far easier to work off. So it’s time to shed that flab and look fab!
Bananas are super dense in carbs and help restock muscle glycogen levels and put a halt to muscle breakdown. Not enough? They’re also a fabulous source of potassium, an electrolyte necessary for proper muscular contraction. We suggest starting the day with a banana right before your workout. A banana milkshake is also a good breakfast idea. Yes, it’s time to go bananas!
This juicy fruit specializes in the production of nitric oxide (NO). Bodybuilders rave about NO since it improves blood flow to muscles, allowing for greater delivery of recovery nutrients and anabolic compounds. Watermelon is good for bodybuilding and is also a good hydrating fruit. So what are you waiting for? It’s time to feel like a melon buck!
Blueberries are power-packed super-fruits that you can include in your muscle-building foods. They contain a huge number of antioxidants, which help in gaining muscle mass. Why are antioxidants important? They protect against ‘free-radical’ attacks, which we are vulnerable to after weight training.
The key to building muscle and strength is recovery – the faster we can recover, the faster we can grow muscle. So opt for our blueberry-packed Choose Life bundle and get poppin’!
5. Avoca-Do Hit The Gym
Avocados are the best fruits for muscle gain as they are loaded with potassium and are nutritionally dense with vitamins and minerals. Even better, they are extremely high on dietary fiber, which has been known to help whittle down fat. An avocado a day promises to keep the flab at bay!
Everything to know about cutting diets
Everything To Know About Cutting Diets
Curious about cutting diets? This video tells you everything you need to know.
A cutting diet reduces a person’s calorie intake to lose body fat while maintaining muscle mass. This diet’s meals include lean meats, yogurts, and whole grains.
Bodybuilders and fitness enthusiasts often use a cutting diet after a bulking phase to achieve a leaner physique.
What is a cutting diet?
A cutting diet, also sometimes referred to as shredding, aims to help someone lose fat and maintain muscle.
Bodybuilders and fitness enthusiasts typically use the cutting diet as a short-term program before an event, competition, or as part of their training plan.
People use a cutting diet in combination with lifting weights. Weightlifting helps them maintain their muscle mass while they cut calories.
How to do a cutting diet
Competitive bodybuilders typically follow a cutting diet for 2–4 monthsTrusted Source.
A person can decide the duration of a cutting diet according to their individual needs, but it is not a long-term diet.
Bodybuilders usually go through a bulking phase before a cutting diet.
Bulking allows a high-calorie, protein-rich diet with intense weightlifting to “bulk up” a person and increase muscle mass.
During this phase, it is crucial to consume more calories than the body needs to maintain its weight, to use these excess calories to build new muscle.
Nutrition and fitness professionals call this creating a “caloric surplus.”
Bulking up usually results in a person gaining some weight from fat as well as muscle.
The cutting phase aims to eliminate the fat gained during the bulking phase while retaining as much muscle mass as possible.
Weight loss and macronutrients
To achieve weight loss, a person needs to use more energy than they consume. Nutrition and fitness experts call this creating a “caloric deficit.”
A person should first work out how many calories they need according to their sex, age, and size, then determine their calories per day to lose weight.
During the cutting period, a person’s body mass decreases, and their metabolism adapts. They need to adjust the number of calories they consume to account for this.
Below is a summary of dietary recommendations that people can use in a cutting diet. The suggestions are primarily from a 2014 reviewTrusted Source analyzing preparations for bodybuilding contests.
It is important to note that dietary needs may vary from person to person.
- Weekly weight loss: 0.5 to 1%Trusted Source of body weight.
- Protein: 2.3–3.1Trusted Source grams per kilogram (kg) of body weight, or 25–30%Trusted Source.
- Fat: 15Trusted Source–30% of total calories.
- Carbohydrates: 55–60%Trusted Source of total calories, or the remaining amount of calories after someone has calculated their protein and fat.
Meal timing and frequency
According to the International Society of Sports Nutrition (ISSN)Trusted Source, a person should space protein intake evenly at 3–4 hour intervals throughout the day and within 2 hours following exercise.
The ISSN also recommend eating protein with carbohydrates before exercise, after exercise, or both.
The amount of protein that someone requires after a workout can depend on the size and timing of any meals they eat beforehand.
Specifically for bodybuilding, evidenceTrusted Source suggests that meal frequency should be moderate with 3–6 meals a day, each with at least 20 grams of protein.
Cheat meals and refeed days
Some people choose to have cheat days or refeed days on a cutting diet.
Cheat days allow a person to have occasional indulgences, which could be helpful, for instance, when eating out.
Refeed days involve eating more carbohydrates to increase energy and performance.
A 2017 surveyTrusted Source suggests that people can achieve better fat loss and muscle retention with refeed days.
People should plan any cheat or refeed days into their diet carefully to continue eating a healthful diet and working towards their goals.
What to eat
Sports nutrition guidelines recommend a nutritionally, complete, balanced diet.
A person should eat a varied diet to ensure they receive essential vitamins and minerals from food. As well as supporting general health and well-being, essential nutrients are critical for energy and recovery.
Foods to include as part of a cutting diet include:
- lean meat and poultry, oily fish, and eggs
- milk, yogurt, and low fat cheese
- protein powders such as whey, hemp, rice, and peas
- beans and pulses
- nuts and seeds
- avocados, olive oil, and olives
- whole grains such as brown rice and pasta, oats, whole grain bread, barley, and quinoa
- different colored fruits and vegetables
- leafy greens
People should also make sure they are adequately hydrated.
Helpful tips for cutting diet
The following tips could help a person who wishes to take part in a cutting diet:
- using a calorie and macronutrient tracking app such as MyFitnessPal to record meals
- re-evaluating how many calories they need regularly
- weighing themselves regularly throughout the week
- batch cooking meals and freezing them
- consulting a dietitian or personal trainer
- continually reviewing body composition