When you're bodybuilding you can easily get tired of the same foods day in and day out. One bodybuilder diet rule that is non-explanatory is you must eat HEALTY foods, so you will stay healthy as you build mass.

EGGS can now be purchased that have added omega-3 essential fatty acids. It seems egg suppliers are adding flaxseed and vitamin E (to keep the flax seed fresh) to the feed for their egg laying chickens. Simply adding the flax seed to the feed increases the omega-3 content of the eggs by six times or more of regular eggs! The vitamin E added increases the level of vitamin E by 8 times of a normal egg! Plus the vitamin E makes the egg taste better. It is suggested you eat two fortified eggs a day to get the basic amount of omega-3 fatty acids you need a day and get the added bonus of better tasting eggs!

Beans or Legumes are a cheap, yet excellent source of protein and soluble fiber. A bodybuilder's diet needs fiber to keep their blood sugar and energy levels stable. Most legumes or beans have a good protein content and also slowly release complex carbohydrates. This will give you a longer lasting supply of energy for working out. Beans or legumes can be eaten in chili, stews, and soups, and are also enjoyable when served cold in bean salads. Some of the more common beans or legumes found in the U.S. include pinto beans, kidney beans, navy beans, lima beans, black beans, chickpeas, lentils, and black-eyed peas. Legumes and beans can be purchased dry, canned, and sometimes frozen.

Allium Vegetables - Garlic, Onions, Leeks

Allium vegetables, such as garlic, chives, onions, scallions, and leeks, are a flavorful way to add healthful nutrients to a bodybuilder’s diet. The benefits of garlic and other allium vegetables may come from their abundant flavonoids, such as quercetin, and also from their sulfur-containing compounds. Allium vegetables may be more beneficial when uncooked. So you may want to add them to sandwiches, salads, salad dressings, and other raw recipes to get the most from them.

Low in fat, a source of protein, and high in essential minerals, mollusks can be a good addition to a bodybuilder diet. Three popular and nutritious mollusk choices are clams, oysters, and mussels. Clams, in particular, lead the way for all foods in heme iron content. Heme iron – found only in red meat, poultry, fish, and seafood – is iron bound to a nonprotein compound that is much more easily absorbed by the body than free iron. Clams are also an excellent source of vitamin B12 and copper. These three nutrients may help maintain good blood status for delivering oxygen to working muscles. Along with copper, mollusks are also rich in zinc and selenium. These minerals are necessary for the proper functioning of the body’s immune system and its antioxidant defenses. Mollusks can be cooked in a variety of ways, including steaming, stewing, roasting, baking, broiling, sautéing, poaching, and frying.

Nuts - Walnuts, Pistachios, Almonds

Nuts are a very rich source of nutrients, including polyunsaturated fatty acids, vegetable proteins, fiber, vitamin E, potassium, folate, magnesium, zinc, selenium, copper, phosphorous, phytosterols, antioxidants, and arginine. Although nuts are considered a fatty food, the fat in them is usually considered "good fat". Some healthy choices for the bodybuilder include almonds, walnuts, Brazil nuts, cashews, hazelnuts, macadamia nuts, peanuts, pecans, pine nuts, and pistachios. But remember, eating too much of a good thing can really increase your caloric intake, which could lead to an increase in bodyfat. Choose to eat one or two servings per day. A serving is one ounce (24 almonds).

Whole Grains - Oatmeal, Brown Rice, Barley

A bodybuilder diet should always include whole grains like oatmeal, brown rice, cereals, etc. Bodybuilders usually find whole-grain foods helpful in providing steady energy for hard training. Whole-grain foods are rich in vitamins, minerals, fiber, and essential fatty acids. Some examples of good whole-grain foods include oatmeal, whole-wheat flour, barley, spelt, brown rice, and some hot and cold breakfast cereals. Be wary of products labeled "100% wheat," "stone-ground," "multi-grain," "seven-grain," "12-grain," or "organic." They often contain very little whole grain. Instead, look for whole-grain products that say 100% whole wheat.

One of the best sources of omega-3 fatty acids, salmon is a great way to add more musclebuilding protein to your diet. Omega-3 essential fatty acids are important building blocks of cell membranes and, like protein, may help athletes recover from strenuous workouts. Omega-3 fatty acids are also a great addition to anyone’s fat-loss plan.

Not often do you find a natural food that actually benefits nutritionally by being cooked and processed. This seems to be the case, however, for tomatoes. It appears that even though some vitamin C is lost when tomatoes are heated, the antioxidant power is increased during the process. Researchers have found that the antioxidant lycopene, which is the pigment that makes tomatoes and other fruits like pink grapefruit and watermelon red, is made more bioavailable to the human body after heating. Foods rich in lycopene include canned tomatoes, tomato sauce, tomato juice, tomato paste, salsa, and ketchup.

Flaxseed

Also known as linseeds, flaxseeds are small, oval-shaped seeds from the blue flowering flax plant. Flaxseeds are considered one of the best plant sources of healthful omega-3 essential fatty acids, and they're also a good source of fiber. Flaxseeds (but not all flaxseed oil) are rich in phytochemicals called lignans that may have strong antioxidant properties that can help you stay healthy. There are several sources of lignans, such as whole grains, various berries, and soybeans, but flaxseeds are the best source. For easier digestion, flaxseeds should be ground first; a coffee grinder is good for this. The pleasant, nutty flavor of ground flaxseeds can be enjoyed in many foods, such as baked breads, muffins, and cookies. They can also be eaten in salads, cereals, soups, sauces, or mixed with a serving of NITRO-TECH® protein powder.

Vegetables such as watercress, broccoli, cauliflower, kale, brussels sprouts, and cabbage are known as cruciferous vegetables. These vegetables are high in fiber, rich in vitamin C, very low in calories, and a good source of healthful phytonutrients. Eating cruciferous vegetables is a good way to take in important micronutrients without taking in a lot of calories. Bodybuilders wishing to lose bodyfat will find cruciferous vegetables to be a good addition to a their focused diet. Try to get three or more servings of these vegetables each week.

Bodybuilders put great demand on their bodies during heavy training. Eating well will keep you strong and healthy. Remember, a healthy bodybuilder is a better bodybuilder, so add some of these “superfoods” to your bodybuilding diet today.