The Superfood of Bodybuilding

by International Protein 1024 views Supplements

The Superfood of Bodybuilding

You may be interested to know that the top superfoods bodybuilders eat are not necessarily the same as the trendy superfoods you have been seeing on menus everywhere. That’s because a superfood does not have a specific definition but instead refers to any food that is highly concentrated in nutrients. The nutrients the typical person is looking for is likely to be quite different than the muscle food bodybuilders require to sustain their workouts. Typical superfoods include blueberries, açai, and pomegranates. Keep reading to find out more about the superfoods that are popular amongst bodybuilders. 

What Are The Bodybuilding Superfoods?


You may be surprised to know that the everyday staple oats are a bodybuilding superfood. There are a few reasons for this. Oats contain carbohydrates, which are incredibly important for fuelling a bodybuilding workout.  Plus, they contain a lot of fibre. This is not your standard type of fibre but one that contains beta-glucan which can lower your cholesterol. 

Oats are one of the highest protein grains. This isn’t necessarily why bodybuilders eat them, however, but a bonus as they are likely getting the majority of their protein from other sources. Oats also feature manganese, magnesium, B1, B5, folate, and other vitamins. As oats contain plenty of vitamins that aren’t usually all found together in other grains, this is a rich source of vitamins, making them one of the most nutrient-dense foods you can eat. 

They also contain avenanthramides which are found only in oats. This increases your body’s nitric oxide production. Nitric oxide used to be found in pre-workouts because it dilates your blood vessels. Avenanthramides provide a natural method to get the same effect, and this delivers the benefit of more nutrients and oxygen while you’re training.  


While water is not a food, it is critical for bodybuilding. Many bodybuilders end up dehydrated through not drinking enough water either accidentally or intentionally because it can make you look lean and help your muscle stand out. However, it is not healthy to stay in a dehydrated state. When you hydrate, your muscles are also hydrated, which is incredibly important for an effective workout. If you are dehydrated for too long, your strength will be impacted, and you will find it hard to contract your muscles. The quality of muscle will also be affected. 

So, while it’s not a true superfood in terms of nutrients, water is still critical for your health as a bodybuilder. 


Broccoli is one of the original superfoods because it is a great immune-boosting vegetable. It is rich in a phytonutrient known as kaempferol. Kaempferol lowers the production of IgE-antibodies by the immune system to lessen the impact of allergy-related substances. This means that broccoli can lower our risk of chronic inflammation. 

Broccoli is a powerhouse containing numerous phytonutrients. These include sulforaphane, thiocyanates, isothiocyanate, and indoles. Plus, it also contains flavonoids such as lutein, zeaxanthin, and beta-carotene. According to recent research, these compounds work together to protect your body from different types of cancer. 

Broccoli is high in vitamin C, which is great for immunity and the absorption of iron. It’s the highest protein vegetable, as well as high in fibre, manganese, calcium, potassium, iron, and more! Lightly steamed broccoli is best for release of these nutrients. Ensure that you don’t overcook it so that you can make the most of all these nutrients. 


Lemon has less sugar than most citrus fruits while still delivering large amounts of vitamin C to your body. Just one lemon can give you 51% of your daily recommended intake of vitamin C – 31mg. Studies have shown that consuming plenty of vitamin C can reduce the risk of stroke and heart disease. 

However, ensure that you consume fresh lemon, not just lemon juice from a bottle. This is because it is the fibrous structure of the lemon flesh that you need to attain all of the benefits lemons can offer. A study on the subject found that eating citrus fibre extract every day lowered the blood cholesterol of participants. 

Lemon peel also has benefits as it includes lemon polyphenols. There is some evidence that lemon polyphenols have anti-aging properties, and could potentially have some weight-loss benefits to help you get lean. Don’t worry, you don’t need to eat an entire lemon to get your dose of lemon polyphenols. Simply chop up a lemon and put it in your drinking water. 


All proteins are superfoods for bodybuilders because they help to grow muscle. Red meat has 5 grams of creatine per kilo as well as B12, phosphorus, zinc, and more, making it a great muscle food. Whey protein is also a superfood because it contains all the branch chain amino acids (BCAAs) that you need straight after a workout. Others may not consider these products a superfood but for bodybuilders, they are, because they need that protein hit in a fast format for muscle growth and recovery. 

That’s exactly what International Protein's Amino Charged WPI was developed for – a quick protein hit that delivers all the BCAAs you need. It has L-Arginine and L-Glutamine added to it to boost the levels naturally found in whey protein for an exceptionally strong amino acid profile. These are critical cluster amino acids which help your body not to burn muscle when you’re dieting or in a cutting phase. 

As you can see, the best superfoods for bodybuilders are not the common superfoods you may think of. So, put down the pomegranate and açai and start eating more broccoli and why protein! 

Amino Charge WPI by International Protein

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International Protein want to share their successful nutritional strategies with people who are serious about their body, their sport or their performance, so that they can reap the benefits of easy to use, highly functional sports foods and reach their ultimate goals.

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