We all know how important eating clean whole-food meals is, especially when the goal is more mass. Look at what Rich did when he wanted to add more size - he added more meals! He believed in real food first, and he believed in supplementing his meals with high-quality shakes and bars. This article will review some of the best food choices, discuss meal timing, and look at the 5% Nutrition supplements that can help. 

The High Quality Foods

Greek Yogurt

Greek yogurt is a high-protein variation of regular yogurt. Depending on the brand and flavoring, it will contain less sugar than its counterpart. For the lowest sugar possible, the plain flavor is best. A 7-ounce serving of plain, low-fat Greek yogurt contains the following.⁽¹⁾

• 20 Grams Protein
• 1 Gram Leucine
• 7 Grams Carbohydrate (6 Grams is sugar)
• 116 Calories

We’re including the leucine content due to how important this amino acid is to protein synthesis. 

Eggs

Eggs have always been a bodybuilding staple. Whole eggs provide high-quality protein with almost zero carbs. While they are somewhat high in fat, they do contain important several micronutrients. An extra-large whole egg provides the following.⁽²⁾

• 7 Grams Protein
• .6 Grams Leucine
• 0.5 Grams Carbohydrate
• 5 Grams Fat
• 80 Calories

Chicken

Ah, the classic bodybuilding food! In this example, we’re using oven-roasted, fat-free chicken breast. Of course, chicken is a great source of lean, superior-quality protein. A chicken breast (120 grams) contains these nutrients.⁽³⁾

• 37 Grams Protein 
• 3 Grams Leucine
• 0 Grams Carbohydrate
• 198 Calories

Lean Beef

Beef has been a mainstay bodybuilding food seemingly forever. While it’s caught a lot of bad press lately, a serving of lean beef has much to offer. For example, a 3 oz top sirloin steak provides the following.⁽⁴⁾

• 23 Grams Protein
• 2.2 Grams Leucine
• 0 Grams Carbohydrates
• 207 Calories

Brown Rice

This is another bodybuilding standard. Brown rice is a moderate GI carbohydrate that helps restore glycogen so you’re ready for your next workout. Brown rice protein is also often combined with pea protein to create a complete high-quality plant protein. A half-cup serving provides these nutrients.⁽⁵⁾

• 2.3 Grams Protein
• 23 Grams Carbohydrates
• 109 Calories

Sweet Potatoes

Here’s yet another popular carbohydrate. Sweet potatoes have a higher GI score of 91 (depending on preparation), making them a good pre and post-workout carbohydrate. A medium sweet potato contains these nutrients.⁽⁶⁾

• 2.3 Grams Protein
• 24 Grams Carbohydrates
• 103 Calories

Oatmeal

Oats have a low Glycemic Index score of 55, which makes them pretty much the perfect carbohydrate. A standard half-cup serving of steel-cut oats provides the following.⁽⁷⁾

• 10 Grams Protein
• .5 Grams Leucine
• 54 Grams Carbohydrates
• 303 Calories

In comparison, a half-cup serving of regular oatmeal contains⁽⁸⁾

• 3 Grams Protein
• 14 Grams Carbohydrates
• 83 Calories 

Avoid The Following

• High-Sugar Carbohydrates
• High-Fat Foods
• Alcohol In Excess
• Highly Processed Foods

What Are The Macronutrients?

As most 5%ers already know, the macronutrients are proteins, carbohydrates, and fats. 

Meal Timing

The concept of meal timing has come under fire in recent years. A school of thought claims it doesn’t matter when you eat. As long as you’re consuming your calories for the day, you can eat whenever you want. While that might be true, it makes sense to time your meals in such a way that your macro intake directly supports your goals. 

As an example, there’s no reason not to time protein meals evenly throughout the day. Even if you buy into the idea that timing doesn’t matter, that still means you can eat whenever you want. So if you consume a high-protein meal or shake post-workout and every few hours, it won’t hurt anything. 

5% Can Help

Of course, 5% Nutrition was one of the first to introduce real food-based powders. You will reach your daily macro goals more easily by adding a real food shake such as Real Carbs + Protein, Real Carbs, or Real Carbs Rice. Plus there’s Snack Time and our stunningly delicious, new Real Meal Protein Bar! Available in 2 amazing flavors (Birthday Cake and Peanut Butter Chocolate Chip), this may be the best high-protein bar you’ve ever had! These products all feature only real food sources of protein, carbohydrates, and fats. Getting quality food that can help you bigger doesn’t have to be hard. Between clean eating and 5% Nutrition, you’re covered!

References:

1. https://www.nutritionix.com/food/plain-greek-yogurt
2. https://www.nutritionix.com/food/eggs
3. https://www.nutritionix.com/food/chicken-breast
4. https://www.nutritionix.com/food/top-sirloin
5. https://www.nutritionix.com/food/brown-rice
6. https://www.nutritionix.com/food/sweet-potato
7. https://www.nutritionix.com/food/steel-oats
8. https://www.nutritionix.com/food/oatmeal