Are you one of those people who works out constantly and lives a healthy lifestyle, yet you are still not happy with the size and tone of your muscles? It may seem impossible, but there are ways to get your muscles pumped up and stronger with the help of a muscle building eating plan.
Check out these tips on how to build muscles through the right muscle building diet, and with the help of some muscle building exercises, you may be surprised at your results. Keep reading to learn about the many ways to get those muscles chiseled and strong.
1. Getting Up Close and Personal with Muscle Building Diet
You need to understand how your muscles work to make sure you get the most out of them. Before anything else, what is muscle building and what is this diet about muscle building is all about?
Muscles are those tissues in your body that functions as your primary source of power. There are three types:
- Skeletal – They are responsible for moving your extremities and other external areas in your body.
- Smooth – These are muscles found in the walls of your arteries and bowels.
- Cardiac – This is also known as your heart muscle.
Muscles are natural components in your body. Apparently, every movement may cause strain or damage on your muscles. You can help repair and rebuild those muscles to make them stronger through muscle building foods.
In case you want leaner or toned appearance, then you need to work on those muscles, so you can achieve your desired look. How will you do that? Diet, exercise, and tons of discipline and commitment on your part.
Now that you know what bodybuilding and muscle growth is about, it’s time to face the rules and guidelines you need to remember about bodybuilding diet. Read more about it in the succeeding sections.
2. Knowing the Right Amount of Calories to Gain Muscle Mass
Building muscle is not as simple as lifting weights and doing 100 pushups everyday. There are guidelines to follow and one of them is taking note of how much calories you should have to build muscles. After all, you need calories for energy, which will help you last through the day.
The next question now is how much calories you should take to make sure you achieve desired results?
The answer is, it depends. Your energy requirements are dependent on various factors including your body composition, body goals, your training frequency, and also your workout intensity. Your lifestyle could also affect the number of calories you should have every day. Apparently, there is no exact formula that will tell you how much calories you need daily to burn calories.
If you seldom exercise, make sure you get at least 31 calories for every one kilogram of your total weight. Otherwise, you should get at least 33 to 38 calories per kilogram of your weight. If you are an athlete, 30 to 60 calories per kilogram is highly recommended.
3. Make Sure You are Getting the Right Amount of Protein for Muscle Building
Aside from calories, protein is another crucial factor when it comes to building muscle. This is because protein is the building blocks of muscles. This means you need protein not just to build muscles but also to repair and maintain your muscle mass.
How much should you get?
It should be 1.2 grams to 1.6 grams of protein per kilogram of your body weight. This means if you weight 60 kilos, multiply this by 1.2 grams of protein to find out how many grams you should have everyday.
You can get your protein supply from seafood, poultry, lean meat, dairy products, and eggs. Soy, grains, and legumes are also good choices in case you are on the vegetarian side. Non-fat yogurt, skim milk, and low-fat cheese can also provide you with protein.
4. Completing Your Muscle Building Diet Plan with Carbs on the Side
You might be scared to add carbs in your diet since this could mean additional weight. Believe it or not, carbohydrates are also important in the process of muscle building. It raises the glycogen levels in your body, which eventually increases the stored energy that is essential for building muscles. .
To build muscles, you should be getting two to three grams of carbohydrates per pound of your body weight. Aside from this, you should choose your carbs wisely to maximize its muscle building benefits.
In that case, start with whole grains, such as oatmeal and quinoa for your carbohydrate fix. Stay away from white, refined carbs since it will not do anything in your muscle building goals.
5. Don’t Be Scared, Fats are Here to Help
The term “fat” may be scary, but did you know that fats play a crucial role to help you gain muscle mass?
The key here is choosing the right kinds of fat that could help you achieve your bodybuilding goals. By right fats, this means omega-3 fatty acids and unsaturated fats, particularly monounsaturates must be added in your diet. Consequently, limit your intake of saturated fat and avoid Trans fat as much as you can.
Here are some of your best sources of healthy fats:
- Fatty fish like salmon, mackerel, and tuna
- Flaxseed oil
- Olives and olive oil
- Nuts and seeds
- Canola oil
Do you have these in your pantry? They are easy to incorporate in your meals, too. More importantly, fats are also crucial in the production of hormones, including growth hormones. If you need a boost in your growth hormones, make sure you try GenF20 Plus. This number one HGH releaser increases your growth hormone levels by 28 percent after three months.
Now that you covered the basic guidelines in muscle building diet, it’s time to go to specifics. The succeeding sections will cover the best foods for muscle building, plus more tips you should remember in building muscles.
6. Water: An Essential Tool in Gaining Muscle Mass
Are you surprised? Don’t be. Water will always play a crucial role in everything you do, including muscle building.
How can water help in muscle growth? Here’s how:
- Keeps nutrients moving in the bloodstream and into your muscle cells.
- Water is a great source of minerals.
- Helps keep your muscles full and lean.
- Boosts your metabolic rate.
In other words, water is an excellent source of nutrients that fills your muscles to avoid stress and fatigue. Therefore, make sure you drink at least one gallon daily to keep your muscles and your overall health happy.
7. Egg Whites: An Egg-Cellent Source to Build Bigger Muscles
Eggs are a staple breakfast food for a reason. Aside from being the perfect combination to almost anything in the breakfast table, eggs, especially egg whites are great sources of protein – and you know how important protein is in muscle building.
Aside from its high protein content, eggs are also great sources of vitamins, such as vitamins A, K, E and B vitamins. They also contain minerals such as zinc, calcium and iron, which are effective in building muscles. Eggs are also rich in eight amino acids that are helpful for muscle recovery.
You can eat eggs according to your preferred preparation technique – boiled, scrambled, baked, steamed, fried, and even microwaved. Add this in your morning routine and you will surely get enough protein according to your dietary and muscles needs.
This is just the beginning. There are many muscle building foods worth adding in your diet, so make sure you stick around until the end.
8. Boosting Your Protein Needs with the Help of Chicken and Turkey
You know how important protein is in your muscle building diet plan. As much as possible, you should be able to add more protein in your diet not only to help build muscles, but also aid in healing and repairing your muscles.
This is where chicken and turkey comes in.
Turkey, particularly the leanest cut contains the right amount of protein and calories to help you build and gain muscles without being heavy on your belly. On the other hand, chicken is also rich in protein, although the caloric content is slightly higher.
Between the two, turkey has the better nutritional value, although skinless cuts may be harder to find. Nevertheless, if you are looking for muscle building foods to add in your diet, then consider these two. Their amino acid profiles, specifically branched chain amino acids or BCAAs are excellent and are helpful in muscular growth and repair, which is what you need to fulfill your quest for muscle building.
Just make sure you will remove the skin. Otherwise, you won’t be able to enjoy the protein benefits of chicken and turkey.
Who said you need muscle building supplements to gain muscles?
9. Eating Fish and Other Seafood to Help You Build Muscles for Good
You learned that healthy fats such as omega-3 fatty acids, which you can get from fish, are good for you. Did you know that fish and other seafood are also a favorite among many bodybuilders? In fact, it is recommended that you take eight ounces of fatty fish two or more times in one week.
What is the reason behind this?
Fish and seafood are excellent sources of protein with little carbs to worry about. Seafood is also rich in fatty acids and helps you achieve maximum health. In relation to bodybuilding, fatty fish like sardines and salmon can also aid in muscle growth and recovery to help you reach your training goals.
Here comes the best part: fish and seafood are readily available and easier to incorporate in your daily routine. You can have it baked or steamed to minimize the fatty content, as well.
10. Lean Red Meat Once a Week is What Your Body Needs for Muscle Building
You were told that red meat is not good for your health and body. In fact, you are advised to stay away from them since they could cause serious medical conditions from heart problems to prostate cancer.
Here’s the truth: red meat, especially the lean variant, is among the key components when establishing your bodybuilding diet.
Half pound of red meat contains 15 milligrams of niacin or vitamin B3. Niacin helps in the expansion of blood vessels inside your body and increases HDL or good cholesterol. Beef is also an excellent source of iron, a crucial ingredient that helps deliver oxygen within your cells, and zinc to boost prostate health.
Still, this doesn’t mean you should have steak all the time. Here are a few reminders when eating red meat:
- Go for grass-fed beef since it contains higher levels of omega-3.
- Always choose lean cuts since the amino acids are still intact.
- Limit your intake to no more than twice a week.
Pay attention to how your body responds after eating red meat. This will give you an idea if you can stick to this protein source or look for other alternatives.
11. You Can Never Go Wrong with Having Whole Grains and Fiber in Your Diet
Whole grains are excellent source of fiber. Fiber keeps you feel fuller longer, facilitate proper bowel movement, and minimizes your cravings for sweets. Unfortunately, many foods dedicated for bodybuilding are low in fiber.
Here’s the thing: you need fiber, in fact, a lot of it, to achieve your ideal gains. To achieve those gains, aim for 30 grams of fiber everyday or more if you are on high-calorie diet. It will help you power up your workout or make it easier for you to achieve a particular muscle cut.
Here are some of your best sources of fiber:
- Whole grains
- Brown rice
- Berries, especially the berries
- Nuts such as walnuts, almonds, and pecans
- Crunchy vegetables
- Bran cereal
The good news is you can easily incorporate these fiber sources into your daily diet; therefore, make sure and make it a habit to start your day with fiber. Your body will reward you for sure.
In relation to fiber, check out the next section to find out how oatmeal can help you in building muscles.
12. Boost Your Muscle Building Goals with the Help of Oatmeal
Oatmeal is one of the best sources of fiber – and you know how important fiber is in bodybuilding. In fact, oatmeal is considered the “breakfast of champions” because it is high in fiber, low in fat, rich in vitamins and minerals, and contains enough complex carbohydrates to fuel your body.
Here’s the catch: oatmeal is not the most appealing meal on the table. Without any fruits on the side, oatmeal is bland, which is why many bodybuilders tend to skip this.
Considering its bodybuilding benefits, here are tips on how to spice up your oatmeal to encourage you to eat more:
- In a small jar, combine rolled oats, chia seeds, cocoa powder, cinnamon, sliced bananas, chocolate protein powder, and almond milk. Mix well then refrigerate overnight.
- Smash microwaved blueberries then add rolled oats, powdered peanut butter, and your choice of protein powder. Place the mixture in a microwave for two and a half minutes. Stir and mix well then top it off with all-natural peanut butter and fresh berries.
- In a bowl, combine one-half cup of rolled oats, one tablespoon each of cinnamon and Stevia, one-half ounce of raisins, and four ounces of unsweetened applesauce. Pour on pre-sprayed Ramekins and bake it for 20 minutes or until oats are slightly toasted.
Go ahead and give these recipes a try.
13. The Role of Kidney Beans in the World of Bodybuilding
Muscle building workouts will help you achieve the gains you wanted. On the other hand, what you eat is also crucial to improve your body composition and fuel your workout sessions.
This is where kidney beans come in.
Kidney beans are calorie-dense, thereby making them beneficial and helpful for bodybuilding. At the same time, they are rich in carbohydrates, which are crucial in post-workout muscle recovery, and protein to help build and repair your muscles. Kidney beans are high in fiber, too, which suppresses your appetite and helps in the digestion process.
The next time you visit the grocery, you know what to do. It turns out that eating kidney beans s good for you too.
14. Say Hello to Cottage Cheese’s Muscle Building Powers
You might be a bit wary to include dairy products like cheese in your meals. Apparently, there is one type of cheese that is truly helpful in building muscle: cottage cheese.
Cottage cheese contains casein, a type of slow-digesting dairy protein that causes the blood of your amino acid levels to rise slowly. This also keeps the amino acids elevated longer. Consequently, cottage cheese contains live cultures or good bacteria. These help in breaking down and absorbing the nutrients you need to keep you bigger, stronger, and muscular.
The next time you make red sauce pasta or whip some salad, don’t forget to sprinkle some cottage cheese on top.
Aside from what you eat, your eating habits and what you eat before and after workouts are also crucial. Don’t worry. You will learn more about this in the succeeding sections.
15. Eating for Muscles: Understanding How Much and How Often
Knowing the muscle building foods and what you should include in your muscle building diet plan is just one-half of your journey towards muscle building. How you execute your knowledge about the right foods to include in your diet is another story.
Check out these eating habit tips to remember to make sure you make the most out of your muscle building experience:
- Go for real and whole foods most of the time. In fact, this should be the foundation of your muscle building diet.
Allow your body to eat whatever you want 10 percent of the time to minimize cravings.
- Consider using an app like My Net Diary or My Fitness Pal. This will make it easier for you to track how much you are eating. At the same time, it helps you be reminded of your weight goals since you can easily see if you are going overboard.
- Eat two to three meals per day, but make sure each meal is loaded with carbs, protein, and fat. Otherwise, five to six meals spaced every few hours is recommended.
- Make it a habit to eat carbs daily, preferably at night and after workout.
- Have two to four servings of fruit everyday.
Apart from this, check out the next section for some pre- and post-workout guidelines.
16. Pre- and Post-Workout Tips to Remember for Optimum Muscle Growth
What you eat before and after workout is also crucial in your quest for building muscles. Below are rules to live by to help you maximize muscle growth:
- Eat heavy meals prior to your workout.
- Consume small pre-workout meal at least 30 to 60 minutes before you start training.
- Pre-workout meal should include starchy carbs, fast-digesting sugars, and egg whites since they are quickly digested by your stomach.
- Take fast-digesting protein such as whey protein isolate to quickly refill and repair the muscle fibers you lost. This maximizes optimal gains after workout.
- Don’t forget to add a simple high carb and high protein meal after workout.
With these muscle building diet tips in mind, you are surely on your way to optimal gains in no time. Just make sure you’ll stick to it.