Body Building Resources




Are Kidney Beans Good For Bodybuilding? 7 Reasons

Kidney beans belong to the legumes family and one of the most popular foods for vegans since they don't eat meat and thereby have recourse to kidney beans for their protein intake. Kidney beans are high in protein but many would consider these nutritious foods incomplete proteins. The truth is kidney beans are complete proteins but some of their amino acid profiles are so low that make it an incomplete protein in a certain sense. What many people in the bodybuilding world do is add other protein foods like chicken or beef to it to enhance the amino acid profile or many will eat beans with brown rice. Eating rice with beans make it a complete protein.

A popular dish which uses kidney beans and beef is without doubt chili con carne and this is a great meal for bodybuilders. Whatever you do, you don't necessarily need to add any other protein to your beans because don't forget you also have other meals during the day, so checking on complete or incomplete protein is not worth it. Just eat. Here are 7 reasons why kidney beans are good for bodybuilding:

High In Complex Carbohydrates

Kidney beans are loaded with complex carbohydrates which means they are slow-digesting, filling and provide sustained levels of energy. If you're exercising regularly, complex carbohydrates should be your carbs of choice and can be eaten 1.5 hours pre workout. In 400 grams of kidney beans, you get 90 grams of quality carbohydrates.

High In Protein

Kidney beans are also high in protein and is an excellent choice for vegans who are exercising. Even non-vegans get a lot of benefits from this nourishing food. If you eat a can of kidney beans drained and rinsed, that's 36 grams of protein per 400 grams. To be truthful, that's a hefty dose of protein in a single can.

High In Dietary Fiber

Your nutrition is not complete without fiber. Fiber is important to regulate proper bowel activity, prevent constipation and keep you healthy, so it's a must to have in bodybuilding where you eat a lot of chicken and meat. In 400 grams of kidney beans, that's a whopping 25 grams of dietary fiber.

Low In Fat

One of the great things about kidney beans is they are virtually fat-free and this makes them a great addition to your bodybuilding meals.

Rich In Iron

Kidney beans are great sources of iron. Iron is a mineral which is vital for creating healthy red blood cell proteins(hemoglobin) which help transport oxygen to your muscles during exercising. Having iron deficiency can trigger anemia which is a lack of red blood cells. Some symptoms of anemia include dizziness, shortness of breath, headache, pale skin, fatigue, energy loss and unusually rapid heart beat during exercise. In 400 grams of kidney beans, you get 7 mg of iron.

High In Potassium

If you're building muscle, you should know the importance of potassium. Potassium is an electrolyte and after you exercise intensely, your body loses electrolytes via sweat and when this occurs, you are likely to suffer from muscle soreness, cramps and fatigue. Kidney beans are loaded with potassium and can recharge your electrolyte depletion. In 400 grams of kidney beans, you get 1,636 mg of potassium which is already about 1/3 of your daily requirement.

Rich In Magnesium

Just like potassium, magnesium is an electrolyte which helps against muscle cramps. In addition, magnesium aids sleep which is vital for bodybuilding as well as having a strong relaxing effect on muscle tissues and nerves. Kidney beans boast a great amount of magnesium, per 400 grams serving, you get 181 mg of magnesium, which is about half of your daily requirement. Apart beans, other sources of magnesium include spinach, almonds, oats, quinoa, buckwheat, brown rice, barley, bananas, lentils, kale, swiss chard, pistachios, cashews, walnuts, squash and pumpkin seeds, mackerel, avocados and dark chocolate.


As you can see, kidney beans pack a big nutritional punch with a wealthy array of nutrients and minerals. If you prefer to eat your beans fresh, don't forget to soak them overnight to fasten the cooking time, otherwise if you're using them canned, be sure to drain and rinse them to remove the water and salt or sugar if any.

Here is a simple and fast spicy kidney beans recipe to eat with rice.

Ingredients:

3 cloves of garlic
1 medium red onion
1 tomato
1 can of red kidney beans(drained and rinsed)
1 tbsp of olive oil
1 tsp of salt
1 tsp of pepper
1 tsp of ground cumin
1 tsp of cayenne pepper

Directions:

(1) Finely chop garlic and dice onion.

(2) Dice the tomato.

(3) Heat your soup pot and add the olive oil.

(4) Add the onion and soften it a bit.

(5) Next, add the finely chopped garlic and let it cook a little bit.

(6) Now, add the diced tomatoes and mix well.

(7) Add the kidney beans and mix well.

(8) Add the remaining ingredients ie salt, pepper, cumin and cayenne pepper and stir well.

(9) Add one cup of water and bring to a boil.

(10) Let it simmer for 5-10 minutes on low heat.

(11) Your kidney beans meal is ready to be served with steamed rice.

For more bodybuilding recipes, I highly recommend Anabolic Cooking which is the ultimate guide for bodybuilding nutrition.


Body Building Articles - Weight Training, Proper Nutrition and Fitness

Recent Bodybuilding Articles and Resources
Best Thermogenic Whey Protein Powder

16 Cold Processed Whey Protein Isolate Powder Grass Fed Cows

Best Meal Prep Bags With Portion Control Food Storage Containers

25 Best Grass Fed Whey Protein Isolate

Best Manuka Honey To Buy

Best Power Racks Under $1000 For Your Home Gym

Best Blenders to Buy to Make Protein Shakes

Best Calcium Magnesium Potassium Supplements For Sore Muscles

Best Home Gyms For $2000

24 Best Natural Protein Bars Without Sucralose

Best Hydrolyzed Whey Protein Isolate

31 Best Vegan Protein Powder Without Stevia

Best Kettlebell Weights To Own For Workout

Best Whey Casein Protein Powder Blend

14 Best Natural Testosterone Booster Supplements For Working Out

Top 5 BCAA Powder Without Artificial Sweeteners/Sucralose

Best Fat Burners That Work Amazon

Best Branched Chain Amino Acid BCAA Supplements For Building Muscle

Best Fitness Watches With Heart Rate Monitor

Best Fish Oil Supplements For Bodybuilding

Best Spin Bike On The Market For Home Use

Best Stair Climber To Buy For Home Use - StairMaster SM5 StepMill

37 Best Grass Fed Cold Processed Whey Protein Concentrate

29 Best Whey Protein Powder For Building Muscle

Top 6 Pre Workout Without Artificial Sweeteners | Sucralose

7 Healthiest Whey Protein Powder On The Market

Is Turkey Good For Building Muscle?

Is Whey Protein Good For Building Muscle?

Is Salmon Good For Building Muscle?

Is Chicken Good For Building Muscle?

Are Hamburgers Good For Bodybuilding?

Battle Of The Sexes — The Difference Between Male And Female Fat Metabolism

12 Best Foods For Bulking Up For Bodybuilding

9 Best Protein Foods For Bodybuilding

How To Bulk Up Fast Hardgainer

Is Oatmeal Good For Bodybuilding?

20 Best Glutamine Powder Supplements On The Market

Are Kidney Beans Good For Bodybuilding?

7 Natural Ways To Lose Stomach Fat

Can You Build Muscle Mass With Calisthenics?

How To Get Big Muscles Fast Bodybuilding - 7 Tips

Skinny Guys Guide To Getting Big

Are Protein Shakes Necessary After Workouts?

Are Bananas Good For Muscle Recovery?

12 Muscle Building Mistakes To Avoid

Overtraining and Muscle Growth

Tuna Burger Recipe Using Canned Tuna

What Supplement To Take After Workout?

Are Eggs Good For Building Muscle?
Jay Cutler Bodybuilder Supplements

Keto Collagen Protein Powder With MCT Oil

Best Natural Gas Grills Under $1000

Top 10 Supplements For Muscle Cramps

Best Super Greens Protein Powder

Best Dextrose Powder Supplement For Post Workout

Best Fermented Cod Liver Oil To Buy

Best Deep Tissue Massage Chair

Whey Casein Egg Protein Powder Blend Without Sucralose

Best Whole Food Vitamin C Supplement To Take

Best Home Pull Up Dip Station

Best Canned Protein Foods For Building Muscle

Best Paleo Protein Powder

High End Treadmills For Home Use For Sale

7 Best Time Release Protein Powder

11 Natural Whey Protein Sweetened With Stevia

6 Best Natural Post Workout Supplements For Muscle Gain

Best Omega 3 Supplements To Buy

Best Nitric Oxide NO2 Pre Workout Supplements On The Market

Best Liquid Egg Whites To Buy

Best Shoes For Weight Training and Cardio

8 Best Weight Gainers On The Market With The Most Calories

Best Folding Treadmills For Home Use Under $1000

The Best Protein Powder For Muscle Gain

6 Whey Protein Without Sweeteners

15 Best Egg White Protein Powder Unflavored | With Stevia

Weight Gainer Without Sucralose

Top 5 Whey Protein Isolate Without Sucralose

Top 20 Casein Protein Without Artificial Sweeteners | Sucralose

Natural Protein Powder For Muscle Building

Is Casein Protein Good For Building Muscle?

8 Simple Tips To Lose Weight In 10 Days

Is Pasta Good For Bulking?

Are Fruits Good For Bodybuilding?

How to Get Ripped and Big in 3 Months

3 Cardio Machines That Burn The Most Calories

Are Muscle Building Supplements Good or Bad?

Are Drop Sets Good To Build Muscle Fast?

Eating Whole Foods vs Supplements

10 Ways To Increase Muscle Mass

Bodybuilding Supplements For Sale

Are Carbs Good For Muscle Building?

Is Red Meat Good For Building Muscle?

6 Meals A Day For Muscle Gain

15 Best Creapure Creatine Monohydrate Powder On The Market

Best Home Gym For The Money

Bowflex Revolution Home Gym For Sale

Bowflex SelectTech 1090 Adjustable Dumbbell For Sale

What Whey Protein Is Best For Me?

What Supplements Should I Take To Build Muscle Fast?

Building Muscle Without Weights Workout - 12 Exercises

Body Building Products