If you want to build muscle, combining a good muscle building diet with your workouts is the key to success. One factor without the other will not yield good results. This is the case because a correct diet will help you burn fat and develop your physique after the exercise has stimulated your muscles. So please note that without the proper diet your muscle building goals will not be realized.
The tips listed below will help you develop a good muscle building diet:
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. Protein rich foods are important because they contain amino acids which help your body grow, repair and maintain muscle tissue. Beef, chicken breast . turkey, salmon, tuna and eggs are all great types of protein . Removing excess fat is important. A daily protein intake of 20%-30% of total calories is best for optimal muscle building.
2. Keep eating Carbohydrates-Contrary to some opinion carbohydrates ARE a vital factor of the muscle building diet. A number of bodybuilders get it into their heads that the only nutrient responsible for muscle growth is protein. Protein may be principally responsible for the repair and rebuilding of muscle tissue but it can only complete 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 enough carb intake can a body get to its fullest 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. This allows you to work harder in the gym, recover more quickly and build muscle faster. ,For complex carb foods look at oatmeal, vegetables wholegrain breads, sweet potatoes and brown rice or pasta. A daily carbohydrate intake of 50%-60% of total calories is best for optimal muscle building.
3. Include Healthy Fats– A small amount of the right fats in your daily diet are beneficial for health and assist the body to grow muscle and reduce fat more easily . This is due to fat that healthy fats have an effect of maintaining high testosterone levels in the body and they encourage more metabolic reactions to take place resulting in a higher level of body fat being used. For good sources of healthy fats opt for oily fish such as salmon or sardines, avocados, monosaturated oils like flaxseed and olive and various nuts (eg walnuts, almonds). The optimal muscle building daily dietary fat intake is probably between 15% and 25% of total 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. Protein rich whey is easily absorbed and hence is an ideal body building food for using just after a workout when the body needs protein quickly.It is typically added to shakes and smoothies using either water, milk or fruit juices . 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 . You will experience muscle growth in a very short time if this is combined with an effective muscle building progam.
