Eating a healthy diet filled with protein and nutrition is necessary if you want to build strong and huge body. Everything depends on the diet and the exercises you do when it comes to building muscles. Before starting you should know as to what is a diet? In order to follow everything else.
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. Now that you know what is a diet and how important it is! Now let us talk about the pre work out meals which can help you with your work out.
Pre work out meals : One or two hours before working out!
Pre work out meals first step: Clean source of Carbohydrate
First, before discussing the significance of carbohydrate as a pre work out meat let us know as to what is carbs?
What are carbohydrates?
Carbohydrates are sugars that break down inside the body to create glucose that is why these are included in pre work out meals. 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. Include carbs in your pre work out meals in order to build the body you always wanted.
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.
- You can include all of the above mentioned carbs in your pre workout meals even without a second thought.
Pre workout meals second step : Fruits
This is not a secret that eating fruits is good for our health! You should definitely include oranges in your pre work out meals. Orange is a fast digesting carbohydrate source which will help you to kick start your work out. Besides this oranges are filled with vitamin C and electrolytes that is why a lot if bodybuilders eat orange before their work out. Except orange banana is also a great fruit to add in to your pre workout meals.
Pre workout meals third step : Sufficient amount of protein
Proteins are significant for cell signaling, immune responses, cell adhesion, and the cell cycle, and you should include protein in your pre work out meals. 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 and which you can include in your pre work out meals even without a second thought.
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.
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.
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.
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