Bodybuilder Food Index

PROTEIN

Based on 100 gram servings

· Beef Loin 31g
· Turkey Bacon 30g
· Steaks (Ribeye, Broiled) 29g
· Beef Tenderloin (Trimmed) 28g
· Buffalo 28g
· Ostrich (Top Loin) 28g
· Ground Beef (95% Lean) 26g
· Tuna (Light, in Water) 26g
· Sirloin (Roasted) 26g
· Venison 26g
· Shrimp 21g
· Turkey (Light, Dark) - 19g
· Chicken Breast (Boneless, Skinless) 18g
· Cottage Cheese (Low Fat, 1% Milkfat) 12g
· Yogurt (Plain, Skim Milk) 6g
· Skim Milk (Fat Free) 4g
· Eggs (White, Single, Boiled) 3.6g

FISH SOURCES

· Halibut (Atlantic, Pacific) 27g
· Salmon (Sockeye) 27g
· Sardine (Canned, Oil) 25g
· Cod (Atlantic) 23g
· Catfish 19g
· Orange Roughi 19g
· Seabass (Fresh Water) 19g
· Mahi Mahi 11g

CARBOHYDRATES

Assorted By Hi-Low GI Index

· Wheat Bread 75
· Grits 75
· Rice (Brown, White, Jasmin, Basmiti, Arborio, Wild) 70
· Tortillas (WW) 70
· Oatmeal 55
· Potatoes (Red, White, Yams) 51
· Pasta (WW, Spinach, Whey) 37
· Farin

BEANS

· Fava Beans 80
· Baked Beans (Canned) 68
· Romano Beans 46
· Black Eyed Peas 42
· Chick Peas 33
· Lima Beans (Frozen) 32
· Split Peas 32
· Butter Beans 31
· Black Beans 30
· Beans (Dried) 29
· Lentils 29
· Kidney Beans 27
· Soybeans 18

FATS

· Almonds
· Avocado
· Flaxseed oil
· Fish Oil
· Natural Peanut butter
· Olive Oil
· Safflower Oil

FRUITS

· Apples
· Bananas
· Blueberries
· Grapefruit
· Lemon
· Limes
· Oranges
· Peaches
· Raspberries
· Strawberries

VEGETABLES

· Asparagus
· Bell Pepers
· Broccoli
· Brussels Sprouts
· Cabbage
· Carrots
· Cauliflower
· Celery
· Cucumber
· Eggplant
· Garlic
· Green Leafy Lettuce
· Onions
· Pumpkin
· String Beans
· Spinach
· Tomatoes
· Zucchini

SUPPLEMENTS AND V & M'S

· BCAA
· Creatine
· Glutamine
· Multi-Vitamin
· Protein Powder
· Purified Water
· Vitamin E
· Vitamin C
· Zinc