Muscle Building Diet Plan : Best Diet Plan to Build Muscles
One of the things that you need to learn if you want to build your muscles is to know the processes involved. Protein synthesis for example takes the protein that you get from food and turns this into muscle tissue. If you do not have enough protein in your diet this means your stash is either low, enough or high. When protein is evenly distributed evenly at each meal this helps to build your muscles it is as simple as that. If you are in the early stages of training you need at least three protein-rich meals a day. Eat carbs but, avoid fat in your pre and post workout meals. The idea behind this is that carbs before workout provides energy however, it does not have the same result after workouts though. Fat is slowly digested by your body and dulls the responses of certain hormones that will help your body build up muscles.
10 Things to Eat to Build Muscles
- Whole Eggs. Aside from high quality protein, eggs contain nine essential amino acids and other nutrients like Vitamin D. This food is sold cheap and is not harmful to your health. This is a good source of protein that can be easily absorb by the body. Not even beef can match what whole eggs can provide you
- Lean Beef. You should keep this a diet staple. Beef has all sorts of contents that contribute to muscle growth. You will also gain the benefits of having enough supply of iron, zinc and B vitamins. Keep in mind though that not all protein source are created equal
- Skinless Chicken. Chicken without the skin is an excellent source of high quality protein which your muscles can use to repair. This food plays a role in your bone health and weight maintenance. There are many ways to cook chicken to make it more interesting
- Cottage Cheese. This type of cheese is a good source of casein. Casein is a slow digesting protein. This is a perfect ingredient for muscle maintenance. Cottage Cheese has vitamin B12, calcium and other important nutrients that your muscle need to grow
- Tuna. Fish is high in protein but low on fats. It is also a good source for omega 3 fatty acids. Fish also helps improve your metabolism
- Oatmeal. This food is a great source of carbohydrates because it has low glycemic index. As a result your body is less hungry, makes you lose weight and there is lesser need for additional energy intake from food
- Fruits and Vegetables. These are two food source that are rich in antioxidants. This will protect your immune system. The fiber from fruits and vegetables will provide your body with what it needs to digest food and increase your nutrient intake
- Healthy Fats. Not all fats are created equal because some of this contributes to muscle growth. Some of these even plays a role in hormone production which affects your muscle growth. You need to concentrate on polyunsaturated and monounsaturated fats because these are considered as good sources of fat. You can find these on salmon, fish, nuts, oils from avocados and seeds
- Soybeans. This has amazing protein content. This is source from plant so it is actually plant protein that you are taking in and not those from animal source. On top of this soybean has amino acids, vitamins and minerals. This can be a wonderful alternative for meat
- Nuts. This is a food source that helps you get energy to build those lean muscles
You need energy sustaining calories to fuel your high intensity workouts. You can get these from the right source of food. Your body cannot take the grueling workout if it is not well-fortified with the food mentioned here. A good diet plan will help you own the muscles that you are dreaming of. It is not just pure workout alone that will help you achieve your fitness goals. By now you will notice that you are what you eat and not just how much or how often you eat. Plan your meals wisely.
If you have a desk job and sit for long periods of time, you will need pre-workout carbohydrates for energy. What you got in reserve is enough to build your muscles. It is more beneficial to combine protein with carbs as post workout meal or supplement. Guys who train for strength must eat more. The same thing applies if you are a weight lifter. Protein distribution is higher if you spread out proteins in three or more meals. Eat something soon after you wake up because protein synthesis slows down during sleep. You can actually gain more muscles with less training based on your chosen diet plan. Creating a good diet plan is synonymous with being successful in seeing results: more muscle growth.