Perfect Meals for Muscle Building
8 years ago admin 0
You often wonder, what type of meals should I eat to gain lean muscle? Sometimes you train so hard, but because you are not giving your body the proper nutrients / supplements, your training is all wasted.
Doing exercises alone is not a guarantee that you will build lean muscle, instead your body needs the nutrients that will help you gain the muscle you desire. Through proper meal planning and proper supplementation, you will achieve the lean, toned physique you desire.
Below are the recommended type of food every athletes should consume.
- Protein (eggs, lean beef / chicken / turkey, whey protein).
The number one key to gaining muscle mass is to consume high quality protein. Protein is essential for muscle training. It not only helps you build new muscle tissues, but also help you to repair damaged muscle tissue during training. The recommended ratio for protein intake is 0.36 grams per pound. This calculates to 56 grams of protein per day for the active athletes. - Carbohydrates and Essential Fatty Acids. (Fatty fish such as salmon and tuna).
Your diet should also consists of complex carbohydrates and essential fatty acids . These two combined will provide the energy your body needed to sustain the intense workout. Diets high in monounsaturated fats and Omega-3 fatty acids also showed the highest levels of testosterone, the key hormone that plays an important role for muscle growth.
Fish are high in protein, low in fat, and rich in omega-3 fatty acids. The omega-3s are essential because they aid in fat loss and ensure the proper function of your body processes, such as your metabolism. - Whole Grains (such as Oatmeal).
Oatmeal is a great source of carbohydrates because it has a low glycemic index. It will provide fiber for your body, helps you lose weight and curbs appetite. - Whey Protein Supplement
The protein supplement industry is getting very popular especially in the fitness industry. Why? They provide a fast and convenient alternative source of protein at a relatively affordable price and they are very effective for gaining muscle mass.
Athletes usually take them first thing in the morning as part of their healthy breakfast, and also before and after workout. They come in powder form such as this , protein bar or liquid drink. The most common ones are the powder. You can easily take a scoop and mix it in your meals or daily juice. It’s very convenient and they do mix well. The liquid and the protein bars are also great to get protein on the go, perfect for today’s busy lifestyle. However, it is still imperative that you get high quality protein from whole foods, and use the protein supplement as a boost.
- Whole Grains
Consuming whole grains can be highly beneficial for your body because it provides fiber and and they are very high in the B vitamins (niacins, thiamin, folate) and minerals (such as zinc, iron, magnesium and manganese). - Fruits and Vegetables.
Athletes can improve their athletic performance by consuming fresh fruits and vegetables. They are rich in antioxidants which can boost your immune system, they provide fiber for proper digestion and nutrient intake, and they also provide essential nutrients, such as Vitamin C, Vitamin E and Vitamin A.
- Water
Water is very important for athletes because it keeps them hydrated. Water regulates your body temperature and it lubricates the joints as well. It helps transport nutrients to keep you healthy and give you the boost of energy. It is essential to hydrate your body.
