The Best Foods for a Muscle Building Diet
Combine your workouts with a good muscle building diet if you want to succeed. You can expect good results only by eating the right diet and exercising correctly. This is because your body will be stimulated by exercise, then a good diet provides the correct nutrients to repair and grow the muscles. So please note that without the proper diet your muscle building goals will not be realized.
The following muscle building diet tips will help you to devise diet that will help enhance your muscle building growth:
1.Eat plenty of Protein – Good Sources of protein are a staple part of the diet of all bodybuilders. Amino acids, which are the building blocks of your body are contained in proteins. The Amino acids in proteins help you grow, repair and maintain muscle tissue. Examples of good proteins are beef, chicken breast,turkey,salmon, tuna and eggs. It is essential to remove excess fat. For optimal muscle building try and aim for between a protein intake of 20%-30% of your total daily calories.
2. Keep eating Carbohydrates-Carbohydrates ARE an important part of the muscle building diet. Some bodybuilders get it into their heads that the only food responsible for muscle growth is protein. Protein may be chiefly responsible for the repair and rebuilding of muscle tissue but it can only accomplish this job when the other nutrients are present in the diet. If carbs are scarce in the diet the body will look to convert protein into energy, a process you don’t want to happen when hoping to build muscle. Only through a diet that includes sufficient adequate carb intake can a body get to its optimal muscle building potential. For the best results when eating carbs (ie you build muscle without gaining fat) it is important to know which type of carbohydrate to consume . Complex carbs are the best choice to include in a muscle building diet as they break down more slowly in your body and give you a longer lasting release of energy. The benefit of this can be seen with stronger workouts, fast recovery and a more efficient muscle building process. Good choices of complex carb foods include oatmeal, wholegrain breads, brown rice/pasta, vegetables and sweet potatoes . A daily carbohydrate intake of 50%-60% of total calories is best for optimal muscle building.
3. Include Healthy Fats– Small amounts of the right fats are good for your health, they help you gain muscle and they help you lose fat more easily . This is because they help keep testosterone levels high that are vital for muscle growth and increases the rate of metabolic reactions in the body resulting in more fat being burned . Good sources of healthy fats are found in most types nuts, oily fish such as sardines and salmon, avocados and oils such as flaxseed and olive . For optimal muscle building try and aim for between a fat intake of 15%-25% of your total daily calories. .
4. Invest in a quality Whey protein supplement– In my opinion the only supplement worth taking when building muscle is a whey protein. Although you can get all your protein requirements from natural sources I feel that using a quality whey supplement in addition to natural protein food sources can be beneficial. Whey protein is an ideal body building food as it is easilydigested by the body so is perfect pre or post workout when the muscles are most receptive to protein.By mixing water, fruit juice or milk whey protein can be used in shakes and smoothies. Whey protein supplements can be purchased from health food or body building shop.
A good muscle building diet therefore must be balanced and should include foods from all types of macronutrients . Combined the correct muscle building program this diet will see you experience muscle growth in a short span of time.
Mail this post
