Best diet to build muscles : Before knowing the best diet to build muscles, an individual should know what is a diet and how it promotes muscle growth ? Let us start by discussing first what is a diet ?
Diet : A special course or choice of food a person restricts himself to eat either to gain weight or lose is known as diet. It is as simple as that. You do not need to be confused about it, it is not that complicated. If you want to lose weight or gain or for any other medical reasons, a person creates a diet ( food filled with nutrition ), to follow and eat at a certain point of time.
Best diet to build muscles
Many people do not know how to build muscles and they do not know the best diet to build muscles. They often think that to build muscles one have to spend hours and hours in gym working out, to eat nothing basically, to do exercise all the time like crazy and just eat boiled food. But this is not “the case’, to build muscles all a person needs or requires is the basic knowledge about the food, the hours one have to put in exercise etc. Your body needs a certain amount of calories and nutrition ( Basically a best diet to build muscles ) build muscles, to feed growing muscles. People often push their body to hard limits which ends up in injuries and weak muscles. You need proper guidance and knowledge to build muscles and that is why we are here! Today we are going to discuss every single detail you would require to build muscles but there are certain things which we cannot teach you! And that are determination, passion and a will to do be better and fit.
The first step to build muscles : Knowing what to eat ? The best diet to build muscles
Sufficient amount of protein
Proteins are significant for cell signaling, immune responses, cell adhesion, and the cell cycle. Proteins should be a part of your best diet to build muscles as it have structural and mechanical functions to perform in our body. So, the main point is that protein is very important to build muscles. Our body require or need you can conclude 1 and 1.5 times your body weight in grams of protein. To make it sound more easy imagine your body weight is 100 kg then you would require 100 grams of protein daily if you want to build muscles, you have to be consistent in eating protein. But if you already are a bodybuilder than eating double amount of protein per day is not harmful for you. So, know what is your body weight and calculate the amount of protein your body would need and start eating that amount of protein per day. Following is the list of food which are filled with protein :
1.) Red meat like beef, pork, lamb, bison etc.
2.) Fish is very rich in protein not all kinds! Fish like tuna, salmon, swordfish, bass, trout, mackerel etc.
3.) Poultry breast, from chicken, turkey and duck.
4.) Eggs, especially egg whites. Not the yolk. The yolk is high in cholesterol but once or twice a week is not that harmful.
5.) All kinds of dairy products, like milk, yogurt, cheese and cottage cheese.
Include all these food items in your best diet to build muscles. As these are filled with nutrition and protein.
Know what is complete and incomplete protein
In order to build muscles after knowing and understanding what is protein and which food to include in your best diet to build muscles. The next step is knowing as to what is a complete and incomplete protein. To build muscles you need to eat complete proteins which is found in eggs, meat, fish, cheese and other dairy products. These food items are for the non – vegetarians! Right but what about the vegetarians…? Do not worry there are a lot of food items which are high in protein and which vegetarians can eat. Following is the list of all the food items, hence complete vegetarians proteins include :
Include all these food items in your best diet to build muscles.
Eat food with a high protein digestibility corrected amino acid store
This is basically a measure to know well different proteins are digested by a person body, based on the solubility of the amino acids in the protein. Consider PDCACD as a grading system of the proteins with 1 being the highest and 0 being the lowest ( even proteins are not spared!!! ), Here is the result of the already done test :
- 1.00: Egg white, whey, casein, soy protein.
- 0.9: Beef and soybeans.
- 0.7: Chickpeas, fruits, black beans, vegetables and other legumes.
- 0.5: Cereals and other derivatives, peanuts.
- 0.4: Whole wheat.
After proteins comes carbohydrates
What are carbohydrates ?
Carbohydrates are sugars that break down inside the body to create glucose. Glucose moves around the body ( in blood ) and is the primary source of energy for the brain, muscles and other essential cells. Hence, is necessary to build muscles. You should include carbs in your best diet to build muscles.
When you want to build muscles you have to eat carbohydrates and it is necessary as your body demands it while working out. If you do not consume enough carbohydrates your body will not have enough energy reserves and it can break down your muscles instead. To build muscles your diet should include about 40 to 60 % of carbohydrates, or about 1500 calories per day for your body to feed.
Points to remember
1.) Carbs have a very confused and bad reputation in almost every dieting guides. The reason behind this is the “complex carbs”, as they break down slowly and also have a low – glycemic index, they are acceptable to eat after a work out and especially in the morning in breakfast. Try to eat that carbs which are low in glycemic index, as they are healthier. These are the following :
- Brown Rice ( Basmati )
- Rolled oats
- Sweet potato
- Wholemeal rye wheat
- Wholewheat spaghetti.
After carbs comes fats
What are fats ?
Fats are also a source of energy like carbohydrates. They are a combination of saturated and non – saturated fatty acids. fat is a essential not essential but the best diet to build muscles. But a person should know what kind of fat is good and important for body. As just like good and bad carbs, there exits good and bad fats. You should include fats in your best diet to build muscles.
In order to build muscles one should eat healthy fats. Not all fats are created equal. Eating healthy fats is great for your body. The amount of calories which our body requires to build muscles about 20 to 30 % of it should be obtained from fats. Basically, include monounsaturated and polyunsaturated fats to your diet. These are good fats. Following are the food which contains these :
- Olive, peanut, sunflower seeds, canola, and avocado oil.
- Flax and pumpkin seeds.
- Soy products such as tofu and soy milk.
Include all of these food items in your best guide to build muscles.
Avoid saturated and trans fat
What are trans fat ?
First of all it is a kind if fat! Trans refers to the configuration of the molecules. Most people think that trans fat are not healthy for their body and it’s almost true! Many doctors also consider it bad type of fat. Trans fat raise the level of LDL “bad cholesterol”, and lowers the level of HDL which is the good fat, which our body needs. Daily products also contain trans fat but in a small amount which is not so harmful. Most trans fat are made in the industrial process that adds hydrogen to vegetable oil which cause oil to become solid at room temperature. Trans fat is found in the following food products :
- Baked goods: Most cakes, cookies, pie crust, all of these which are usually made from vegetable oil.
- Snacks: Potato, corn, and all kinds of snacks which are packed. And many types of pop corns contain trans fat ( those which are packed ).
- Fried food: Food that require deep frying – french fries, fried chicken, samosas, burgers etc.
Do not include all of these food items in your best diet to build muscles.
What are saturated fats ?
For ages people have been told not to eat saturated fats as these were considered harmful for heart and lungs. But according to some study, scientists found no link between saturated fats and health disease. Fats are macronutrients.
Do not consume or avoid saturated and trans fat as these are “bad fats”. Just make sure not to eat more than 10 % of your calorie intake and trans fat just 1 %. Following is the list of food which include bad fats :
- Ice cream, candy bars, and packaged snack foods.
- High – fat cuts of meat.
- Fried food.
Consume plenty of fiber
What is fiber ?
Fiber is also known as roughage. It helps in digesting the plant foods which absorbs the excess water in our body. Consuming fiber is necessary if you want to build muscles.
It is important to include green and leafy vegetables in your diet such as spinach and broccoli to make sure that your body receive the adequate amount of fiber it need to build muscles. And all the green vegetables are high in fiber which helps the body to remove all kinds of waste from the body.
Maintain your salt intake
It is absolutely true that excessive amount of salt intake can lead to hypertension but you can lose large amount of sodium when you sweat! Also, sodium aids in muscle contraction, which is the main reason it is present in all sports drink. So, make sure you eat sodium but a proper amount not more or less.
After understanding what to eat to build muscles, the next thing to know is “When to eat ?” Yes, there should be a proper schedule when you decide to build muscles along a proper diet. You must include a limited amount of salt in your best diet to build muscles.
Eat only when you are hungry
Yes, this is the first rule as eating whenever you want is a big no – no!!! Eating only when your body feels hungry is the key to feel energetic and remain fit all day long. Do not feel confused. Eat what you like with keeping in mind the above mentioned parameters to build muscles. Do not force yourself to eat what you do not like! As forcing yourself is not the right thing to do. Here is a sample diet which you can follow :
- Breakfast: Egg white omelet with two breads ( wholewheat ), and banana.
- Pre – Lunch: Mixed nuts and an apple.
- Lunch: Salad.
- Pre – work out snack: Sandwich.
- Post – work our snack: Protein shake.
- Dinner: Chicken breast boiled with boiled beans.
Create a calorie surplus
Your maintenance calorie is the number of calories you need to consume in an average day, with an average amount of energy output as well. All of this to maintain your current body weight ( around 2000 calories ). There are different amount for men and women, men should surplus about 250 calories and women about 150 calories to build muscles. And with passing time this surplus intake will increase.
Never skip breakfast
Breakfast is the most important meal of the entire day, a healthy breakfast is like a fuel which keeps you going. Eating breakfast packed with protein, complex carbohydrates and fiber will make your metabolism going. It will also stop your body to get energy from your muscles, eating breakfast is the most significant thing to build muscles. Remember the famous saying always, “Eat breakfast like a king, lunch like a prince, and dinner like a pauper.” But you are on a diet so do not eat dinner like a pauper.
Points to remember
- Include protein in your breakfast: Omelets, shakes, and cottage cheese which are a good source of protein.
- You should eat complex carbs in breakfast. Complex carbs like : Oatmeal, bran, beans, and whole grains.
Eat less food
Try to eat at regular intervals so that your hunger remains under control. If you do this everyday your body will start to get hungry at predetermined time you often eat because you are being consistent with your eating habits.
Points to remember
- Try eating each of your meal from breakfast to dinner at least before one hour going to bed, and slip in to two snacks in between. Snacks can include from nuts to seed.
- If you want to build muscles and lose weight also, skip the before bed meal. Because metabolism shuts down right before going to bedtime.
Drink plenty of water
If you drink less water that can lead to dehydration which can lead to poor muscle recovery, so make sure you drink a lot of water throughout the day if you want to build muscles. Keep on drinking water throughout your work out. The suitable and recommended amount of water for men is about 3 liters and 2.2 liters for women.
Points to remember
- Do not wait to drink water till you feel thirsty.
- Keep a steady amount of water to drink for your body.
Use supplements but with safety
First decide whether supplements are right for you or not
There are a lot of supplements available in the market which claims to build muscles, but not every supplement is right for your body. Natural protein and muscle building supplements are a great way to build muscles and an easy way gain more protein without actually consuming it. Whey and soy products are the common of them all.
Points to remember
- Take whey before and after your workout for starters. As whey powder is the easiest, safest and the most effective way to build muscles. It is available at every place. You can make a shake out of it and drink it before and after your workout.
- Always read the instructions given about the supplement.
Creatine helps in increasing pure muscle mass and also helps to regenerate muscles while not working out. However, it is just a supplement, and it is not necessary to gain muscle mass. Up to 10 grams of creatine, 3-5 grams should be taken before and after workout, this can help boost adenosine triphosphate (ATP) production, making you stronger during workouts and making it easier to build muscle.
Points to remember
- If you do take the creatine, be sure to drink plenty of water along it, because the creatine dehydrates your muscles while regenerating and also imbalances body electrolyte levels.
- Talk to your doctor about your muscle-building regimen to learn and know more about whether or not supplements might be right for you, tell your doctor your entire health history.
Start Taking Vitamin C
What is vitamin C ?
Vitamin c main function is that it repairs and forms collagen ( the tissue which holds the body cells together ), Collagen is a primary component of blood vessels. Vitamin C is an antioxidant that helps to neutralize free radical molecules which make work-out recovery a hard challenge. 500 mg of Vitamin C taken daily will help you maintain a healthy immune system. Gradually, you can increase your Vitamin C intake, to as much as 2000 mg for more good benefit.