A muscle building diet should have protein in it but it is not the sole component. For successful muscle growth you need to incorporate some other components in your daily diet. In this article you’ll find the names of each obligatory components and where to find these in right amount. You’ll then be able to choose the best food sources for your muscle growth.
Protein is the soul
Muscle cells cannot exist without protein as it acts as the building block of these cells. Moreover, it is needed to repair the muscles after workouts. Then you also need it to grow muscles. During weightlifting sessions you need agility and strength to contract and expand muscles; protein helps you in this regard.
When you have 40% to 60% calories from protein, you get the best result in growing your muscles. Here is a list of protein rich foods you can incorporate in your daily diet. You have to choose from the list what you like.
– Salmon = 31g of protein per 4 oz. serving
– Chicken = 35.2g of protein per 4 oz. serving
– Soybeans = 28.6g of protein per 4 oz. serving
– Almonds = 5.9g of protein per 1 oz. serving
– Flax Seeds = 5.1g of protein per 1 oz. serving
Healthy fats are your friend
Bodybuilding program cannot become successful without healthy fats. They have a positive effect on muscle growth and recovery. They participate in the development of muscle cell walls and membrane fluid. You get extra energy from healthy fats. Moreover, they have their role in protein absorption and hormone production.
You need to get 20% to 30% daily calories from healthy fats to optimize your muscle growth and maintenance. You can choose from the following foods to get right amount of healthy fats.
– Extra Virgin Olive Oil = 14g of healthy fat per 1 tablespoon serving
– Butter = 22.7g of healthy fats per 1 oz. serving
– Pecan Nuts = 20.2g of healthy fats per 1 oz. serving
– Avocado = 22g of protein per 1 cup serving
– Sardines = 12g of healthy fats per 4 oz. serving
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Carbohydrates are a necessity
Carbohydrates act as your energy resource and so you need to pay attention to them while you’re on a bodybuilding program. Healthy carbs can also become a source of B vitamins that boost the energy production processes. You need carbs to keep your muscles at optimum energy level to lift weights and do workouts.
You need to get 20% to 30% daily calories from carbohydrates to stay energized for your muscle building workouts. You can choose your foods from a variety of healthy sources given below.
– Sweet Potatoes = 41g of carbohydrates per 1 cup serving
– Brown Rice = 45g of carbohydrates per 1 cup serving
– Broccoli = 6g of carbohydrates per 1 cup serving
– Watermelon =11.4g of carbohydrates per 1 cup serving
– Peaches =12.9g of carbohydrates per 1 cup serving
Water is the common friend
Though water is the component that acts as a common friend of all other components in a healthy diet, many people ignore it. You need to stay hydrated to maintain muscle growth, boost recovery, increase muscle strength and performance.
You need to drink at least eight glasses of water daily to maximize your muscle growth. It’s not necessary to drink simple pure water. You can choose from a variety of sources. For example, coffee, tea (all varieties), smoothies, water rich fruits, water rich vegetables and fruit infused water are the sources you can depend on.
By now you’ve got enough information on how to choose the right types of food for muscle growth and maintenance. You now need to incorporate these foods into your daily diet. Of course, you can have a variety when you plan your meals beforehand. Each meal will act as fuel for your muscles. Check out this free presentation for further details now.
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