Our 6 Best Tips and Our 5 Best Foods for Building Muscle
Often times, people looking to build muscles tend to focus excessively on the working out part and not enough on their diet. The fact is that diet is an equally crucial part of the bodybuilding puzzle. The human body needs a balanced diet of macro and micro nutrients to keep running efficiently. Especially people who are looking to build muscle, they need to care about their diet and ensure that is full of nutrients. We’re going to assume that you’re on a killer muscle growth workout plan and talk about the nutritional side in this article.
Dietary Habit for Building Muscle
Muscle tissues cannot grow if your diet does not provide them with the right fuel. While your body requires all kinds of nutrients, muscle growth especially demands a high protein intake. As a general rule of thumb, you should look to consume 1 to 1.5 times your body weight in grams in protein. For example, if you weigh 150 pounds, you could eat up to 225 grams of protein each day.
Given the wide variety of protein sources, you will have to figure out the best choice depending on your everyday calorie requirement, as well as your dietary preferences. Poultry, fishes, red meat, dairy products and legumes are all great sources of dietary protein. However, if you are watching your calorie intake, then you may also safely consider protein supplements such as whey protein.
6 Tips to Ensure Muscle Growth
Tip #1: Eat Whole and Easily Digestible Proteins
Not all proteins are created or treated equally by the human body. Complete proteins contain all the amino acids required for muscular growth. Animal proteins like eggs, poultry, dairy products, as well as vegetarian products like quinoa and soy are good sources of wholesome proteins. Similarly, the solubility of protein is an important factor that directly affects your muscle building goals. Easily soluble proteins mean your muscles get all the amino acids required to grow your muscles faster and further. Mostly, animal proteins, soybean, chickpeas, beans and other legumes are good sources of such readily digestible protein.
Tip #2: Do Not Exclude Carbohydrates and Fats from your Diet
A common mistake committed by people looking to build muscle is to completely eliminate carbs and fats from their diet. However, this only disturbs your body’s requirement of a balanced diet without furthering your muscle building goals. Carbohydrates provide your body with energy reserves called glycogens to perform physical tasks including your workouts. If you do not have these energy reserves, your body would break down muscle tissues instead, which leads to muscle loss. Similarly, monounsaturated and polyunsaturated fats are good for your overall health and should be a part of your daily dietary intake.
Tip #3: Do Not Ignore Micro-Nutrients
Apart from the major nutrients, your body also requires vitamins, minerals, and dietary fiber to function optimally. While these are not major sources of calories, these vitamins and minerals play a lot of specific roles including oxidation of harmful free radicals that damage tissues and cells. Whether it is bone health, immunity, muscle or nerve functioning, a well-balanced diet ensures that you get all the right minerals and vitamins for an efficiently functioning body.
Tip #4: Stay Hydrated All Day
It is staggering how many people ignore the simplest rule when it comes to maintaining their well-being. A lack of water directly affects your muscular recovery time. If you are not hydrated properly, you would not only take longer to recover between your workout sessions, but you would also be at an increased risk of injury. The key is not to wait until you feel thirsty in order to drink. You should keep drinking water every 60-90 minutes. Constantly drinking water eliminates the risk of binge drinking which results in a bloated feeling.
Tip #5: Eat Regularly in Small Portions
If your goal is to build muscle as well as boost your metabolism, you should cultivate a lifestyle where you eat moderate portions, spread between equally spaced intervals. This type of eating pattern keeps your body’s metabolism in overdrive, and prevents the incidence of binge eating. Importantly, you should make sure that you do not skip breakfast and eat your last meal at least 4 hours before you go to bed.
Tip #6: Carefully Choose Your Supplements
For many of us, it is not possible to get all our nutrients from natural sources. In such cases, supplements become a necessary and useful source of nutrients that promote our muscle building goals. Whether it is pre-workout formula, a creatine product, or the always ideal whey protein supplement, carefully chosen supplements can make all the difference to your muscle building goals.
Now that we’ve discussed our 6 tips for building muscle, let’s take a look as some foods that can help you build it. These 5 foods should be routinely consumed in your diet to assist you when building muscle:
Food #1: Fish and Seafood
Fish and seafood are probably the food of choice for everyone because of their sheer goodness. Not only are fishes and other assorted seafood packed with protein, they are also rich in a lot of other nutrients essential for good health. Whether it is omega 3 fatty acids, lean protein, vitamin D, or minerals such as zinc and magnesium, fishes and seafood have deservedly earned the title of super food.
Food #2: Chicken
One of the major problems with a lot of protein rich food sources is that they are also high in calories and unhealthy saturated fats. With chicken, you can get your entire protein requirement with a minimum calorie intake. In fact, a 100 gram chicken breast offers as much as 30 grams of protein and a mere 3.5 gram of fat. With chicken, you get a natural source of whole protein that does not saddle you with extra calories or saturated fats.
Food #3: Quinoa
Not everyone eats meat and such people should not feel disheartened about their muscle building goals. Quinoa is a phenomenal vegetarian food item that has emerged as a favorite due to its high protein content. Unlike several plant based protein sources, quinoa offers complete protein. In other words, the protein from quinoa contains all the essential amino acids necessary for muscle building. In addition, quinoa is gluten free and high in fiber and minerals which leads to its candidature as a super food.
Food #4: Nuts
A handful of mixed nuts are one of the best ways to get part of your daily protein quota. Besides the high protein content, nuts ensure you get heart healthy fats as well as the minerals necessary for metabolism and absorption of protein by the muscles in the body.
Food #5: Berries
While the rest of the food items in this list are a heavy source of proteins, berries are loaded with antioxidants. All kinds of berries, including: raspberry, cranberries, strawberries, and blueberries, are rich in antioxidants that will keep your tissue and cells safe from the harmful effects of free radicals. This means you live a healthier life and recover quickly after your workouts.
We previously discussed our 12 best muscle building foods but we wanted to add a few of out tips to get the most out of our favorite foods. Because, at the end of the day, building muscle comes down to proper nutrition, a killer workout program, and using the right supplements to build muscle.