Important factors to follow for Building Muscles
1. Consume Carbohydrates to Refuel
Carbs are often viewed as the enemy by bodybuilders; however this is not always the case. Yes, sweet and highly refined carbs do little for the body. However, the correct carbohydrates can support activity, providing the fuel for active muscles.
Good sources of carbohydrates:
- Whole Grains
You risk burning part of the protein in your diet for energy if you do not consume enough carbohydrates to power your activity. In order to avoid “burning the candle at both ends” make sure your diet contains an adequate amount of high-quality carbohydrates.
2. Protein Consumption is Crucial
Protein is essential for building muscle, but you should also consider when to eat or not. This will enable you to maximize the benefits of your protein intake.
Muscle Protein Synthesis (MPS) is stimulated by the action of strength exercise, but MPS is also stimulated by protein intake. And that’s why those who want to bulk up, try to distributing their daily protein consumption. Proteins from both plant and animal sources supply the essential building blocks for MPS, but because different proteins are digested and absorbed at various rates, eating a variety of proteins may allow to gradual release amino acids into the body. Animal proteins are not required to develop muscle. Even vegetarians who plan their meals carefully and pay attention to their total intake can obtain enough protein to maintain muscular growth.
3. Healthy Fats Support Hormone Levels
Healthy fats also have a specific place in the development of muscle. The body uses them to create energy and support hormone levels. Additionally, this nutrient aids in the metabolism of the vitamins E, A, K, and D. To build muscular density in the body, it is important to keep the proper amounts of testosterone in the body.
Avoid foods that include saturated, processed, or trans fats and instead of that choose monounsaturated, polyunsaturated, and unprocessed fat sources. Nuts, seeds, nut butter, olives, and avocados are the best sources of good fats. Healthy fats should make up 10 to 20% of your diet’s total calories.
Different Foods to Stay Lean and Build Muscle
Beetroot is a rich source of betaine and vitamin that improves joint and liver regeneration, boosts power and strength, and strengthens muscles. The common beet also boosts nitric oxide, which promotes energy, vascular health and develops muscles.
2. Cottage Cheese
Cottage cheese is the only cheese you are ever going to find on a list of foods that help you lose weight and develop muscle. The only cheese we will ever suggest you consume before bed is cottage cheese as it is high in casein protein. Casein protein slows down your body’s usage of your muscles as an energy source while you sleep.
This grain, which is pronounced “keen-wah”, ought to be a staple in your diet. It is a full protein as well as energy-releasing carbohydrate. It helps in increasing strength and gaining lean muscle by increasing insulin-like growth factor.
Spinach contains amino acids and glutamine which are necessary elements for the development of lean muscle.
5. Greek Yogurt
Greek yogurt offers significantly more protein than regular yogurt, packing in a muscle-building 20g every 235ml while coming from the same source as milk. It also has significantly fewer carbs than regular yogurt. Greek yogurt contains casein protein, a healthy protein.
6. Brown Rice
Although it may not taste as wonderful as white rice, but brown rice is far healthier. It is a wholegrain that digests slowly and will provide you more energy for extended periods of time throughout your workouts. Additionally, brown rice has been shown to increase growth hormone levels, which are crucial for promoting lean muscle growth, fat loss, and strength increases.
Many people would be surprised to learn that the specific polyphenols found in apples aid to minimize muscle fatigue and boost muscle strength. Additionally, according to recent studies, apples helps in burning fat more quickly, making them a great pre-workout snack.
8. Sweet Potatoes
Despite having a lot of carbohydrates, sweet potatoes are excellent for developing lean muscle. Your blood sugar is stabilized by the carbohydrates in sweet potatoes, which is essential for losing weight and maintaining muscle. Due to their high fiber content, sweet potatoes have a special type of food that not only helps with weight loss but also keeps you satiated for longer than most other starchy vegetables.
Eggs, which are sometimes referred as “ideal protein”, are the best ally when it comes to promote lean muscle growth and increase strength.
Diet for Muscle Gain
|Meal||What to Eat|
|Meal 1: Diet Before Breakfast||
|Meal 2: Breakfast||
|Meal 3: Mid-Day Meal||
|Meal 4: Lunch||
|Meal 5: Pre-Workout Meal||
|Meal 6: Dinner||