Muscle Bearz

Muscle Building Diet Tips

Building muscle is both an art and a science. The art part is the working out while the science part is the diet and is usually the most difficult and yet the most significant. Firstly, building muscle is really about gaining weight through eating more calories than the body uses. This presents a challenge as the difference between gaining muscle and gaining weight is a really thin line. However, a well balanced muscle building diet consisting of proteins, carbohydrates, fruits, vegetables, fiber and plenty of water followed carefully should get you the muscles.

Proteins

Proteins are at the heart of the muscle building diet for the simple reason that lifting weight damages muscles which the body has to repair. The repair process involves growth of individual muscle cells, which requires amino acids from proteins. For an average person, the body requires 1 to 1.5 times its weight in grams of proteins while for bodybuilders it is 2 to 3 times their body weight. Such proteins include lean red meat, cottage cheese, eggs, milk, fish, chicken/turkey, beans and legumes.

Carbohydrates

The process of building muscle also takes a huge toll on the body’s energy stores as most of them are depleted and will need to be replenished. The energy comes from muscle glycogen and the muscle building diet, therefore, has to include carbohydrates to boost insulin and the glycogen reserves. Lack of energy reserves will drive the body to break down its muscles to provide energy. Around 40% to 60% carbohydrates, which translate to around 1500 calories every day, are required. Some of the carbohydrate rich foods include sweet potatoes, whole meal rye bread, brown rice and whole meal spaghetti.

Fats

Fats are also good for muscle building as long as they belong to the healthy category. 20 to 30% of calories consumed should be from such fats. For instance, fat from olive, sunflower and avocado oils, fish and nuts. Remember to avoid saturated and trans-fats in fried foods, fatty meats, margarine and candies.

Vitamins

Fruits, vegetables, water and fiber are also part of the muscle building diet. The fruits and vegetables such as apples and spinach supply vitamins while fiber aid in digestion and eliminating waste from the body. Up to 10 liters of water are recommended per day to keep the body hydrated.

What and how much to eat can make or break your gains in muscle growth. Hence, bodybuilders are advised to consult with their dietitians or nutritionists before embarking on the muscle growth journey.