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One aspect of the bodybuilding way of life that is very important to master is the art of food selection or grocery shopping. This article will show you precisely how to make a specific, helpful, goal oriented grocery list. After reading this article you should be able to decide with accuracy the precise foods you have to buy and eat, and know the reasons you are paying for and consuming them.
Body type is extremely important to think about when making a useful shopping list because when you appreciate how your body acts in response to certain macronutrients you can choose certain foods and keep away from others. If, for example, you’re an ectomorph and you have trouble adding mass, it would be prudent to concentrate on consuming foods that have high good fat and protein content.
Eating 6-7 meals a day calls for a touch of ingenuity. Many bodybuilders find it easier to always eat before heading to the grocery store. Making a shopping list before heading to the grocery store is just as important as eating a small meal before going – perhaps even more important. Finding out the nutritional facts of all the foods you plan to buy is vital. You also need to know how to break down the carbohydrate facts into something more meaningful.
The importance of building a shopping list goes even further. Having a list prevents you from wandering around looking and trying to decide what to buy. Wandering will put any nutritionally conscious person in danger.
Let’s face it; bodybuilding is not a cheap lifestyle. The first thing you need to do is come up with your budget. Too many people that are on a budget spend their money on supplements before they really know the right foods and the right amounts of food for intake. If you have access to a wholesale club, you can save a ton of money by buying in bulk.
A good bodybuilding diet and nutrition are key components that will decide how successful you are in your bodybuilding program. Generally people connect the word “diet” with days of hunger and pain, but a good bodybuilding diet need only follow three rules:
1. It should favor smaller and frequent feedings throughout the day
2. Every meal should have carbohydrates, protein and fat in the correct ratios: 40% carbs, 40% proteins, 20% good fats
3. The calories should be cycled to prevent the metabolism from getting used to a certain caloric level
The secret to building a lean, muscular physique is a four-step process:
• Train hard
• Eat Right
• Supplement where necessary
• Repeat
Here is a straightforward list of do’s and don’ts that you can easily follow in your everyday life to make it easier to stick to your bodybuilding diet:
1. Shop the outside aisles – that’s where you’ll find produce, bakery, dairy and meat – the most natural, unprocessed foods that are best for your health.
2. Don’t shop hungry.
3. Buy fresh, whole and organic whenever you can.
Bodybuilders’ Grocery List
Proteins
Boneless, skinless chicken breast
Tuna
Fish filets
Shrimp
Extra lean ground beef or ground round
Venison
Buffalo steaks
Ostrich
Protein powder
Egg whites or eggs
Fat free cottage cheese
Natural peanut butter
Black and kidney beans
Rib-eye steaks or roast
Top round steaks or roast
Top sirloin
Beef tenderloin
Top loin
Flank steak
Eye of round
Ground turkey, turkey bacon, turkey breast slices or cutlets
Complex Carbs
Oatmeal
Raisin bran
Whole-wheat bread
Rice
Pasta
Yams
Fruits
Apples
Avocados
Bananas
Cantaloupe
Pears
Plums
Grapes
Kiwi fruit
Apricots
Nectarines
Peaches
Berries
Oranges
Grapefruit
Strawberries
Vegetables
Broccoli
Asparagus
Lettuce
Croutons
Onions
Potatoes
Tomatoes
Corn
Bell peppers
Baby carrots
Celery
Mushrooms
Cauliflower
String beans
Tofu
Translating Product Labels
Nearly everyone has at one time or another tried to interpret a label and recognized that they could as well be reading a foreign language. Everybody needs to understand how to examine labels because they affect each of us.
Label tips:
1. Be alert, even when choosing seemingly simple items like orange and other fruit juices.
2. If you have certain allergies, such as to nuts, gluten or aspartame, reading labels may be a life or death matter.
3. The FDA requires manufacturers to list the ingredients in order of the highest amounts of a specific ingredient to the lowest.
4. Beware of receiving false information: the FDA does not have the same regulations on food supplements as it has on regular food labels.
Look for the nutrition facts label on the food product. If you eat double the serving size, then you need to double the calories and other nutrient numbers, including the percent daily value. The daily values tell you if the nutrients in a serving of food contribute a lot or a little to the recommended daily intake. Continue down the label to calories and calories from fat. The nutrients on a label are ordered from what we should limit, such as fat, cholesterol and sodium, to those nutrients we need to make sure we get enough of, such as dietary fiber, Vitamins A & C, calcium and iron.
The nutrition facts panel has two parts: the main or top section, which contains product-specific information that varies with each food product, and the bottom part, which contains a footnote with general dietary information. Pay attention to the serving size, including how many servings there are in the food package.
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