A Muscle Building Diet that Works
If you want to build muscle combining a good muscle building diet with your workouts is the key to success. Just working out or just eating right will not give you the results you are after.
The reason for this is because while a workout will stimulate your muscles, you still need protein and a proper diet to help your body burn fat, and repair and grow muscle. Without the diet component of your muscle building quest, you will be very disappointed with your results.
The following muscle building diet tips will help you to formulate a diet that will help enhance your muscle building growth:
1.Eat plenty of Protein – A staple body building diet includes various sources of protein. 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. Excellent sources of protein include beef, chicken breast, turkey, salmon, tuna and Eggs . It is essential to remove excess fat. The optimal muscle building daily dietary protein intake is probably between 20% and 30% of total calories
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2. Keep eating Carbohydrates-Contrary to some opinion carbohydrates ARE a vital factor of the muscle building diet. A lot of bodybuilders seem to think 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 achieve this task 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 attain its fullest muscle building potential. In order to get the best from carbs to help you build muscle and not increase fat it is critical to understand the best type of carbs you should consume. Carbs known as complex types are the preferred foods to eat as they are broken down more slowly in the body resulting in a release of energy that last for longer. This allows you to work harder in the gym, recover more quickly and build muscle faster. Oatmeal, wholegrain breads, vegetables, brown rice/pasta and sweet potatoes are excellent choices for complex carbs to include in your diet. For optimal muscle building try and aim for between a carbohydrate intake of 50%-60% of your total daily calories.
3. Include Healthy Fats– A diet that has adequate levels of the right fats will be great for your health as good fats help the body to gain muscle and decrease body fat levels more effectively. This is due to the fact that a healthy fats encourage the release of testosterone in the body and raise the rate of fat burning metabolic reactions in the body. 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. 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 is a readily available supplement that can be purchased at any health food or body building shop.
So in conclusion a diet that is balanced and rich in all nutrients is best for optimal muscle gains. An effective muscle building program combined with this will aid muscle growth in a very short time
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