The Best Foods for Building Muscle
Apart from your workout, what you eat is the most important aspect of building muscle. If you’re giving your body the nutrients it needs, you’ll lose fat and build muscle much faster.
On the other hand, if your body doesn’t get what it needs, it won’t be able to build the muscles you want. A lot of workout effort can be wasted if it’s not backed up by a proper diet.
Here are some of the best foods for building muscles.
Whole eggs contain proteins that are easier for your body to process than any other kind of protein. That includes beef, chicken, and milk.
In addition, whole eggs contain a whole host of other vitamins and nutrients, including Vitamins D and B12, zinc, and iron.
Don’t worry about eating cholesterol in the egg yolk. Research study after research study has proven that cholesterol in food has little effect on the cholesterol in blood vessels.
Whole Wheat Pasta
It’s unhealthy to cut out all carbohydrates from your diet. In order for your body to have the energy to work out and to build muscles, it needs to have healthy glucose that it can turn into usable energy.
Protein provides the body with the building blocks, while healthy carbohydrates give the body the energy to build those blocks.
Avoid carbohydrates based in white wheat. They burn too fast and cause energy spikes and crashes. Instead, opt for whole wheat carbohydrates like whole wheat pasta. Get organic if you can.
Salmon contains a very high concentration of much-needed omega-3 fatty acids. This helps brain functioning and concentration while also facilitating muscle growth.
The omega-3 fatty acids in salmon will speed up muscle growth after a workout, which translates to more muscles being built faster.
Almonds and Other Nuts
Raw almonds and other nuts contain a lot of proteins that can help build muscle. They’re easy to carry around as a snack and are actually healthy, unlike many other snacks.
Nuts contain Vitamin E, potassium, zinc, magnesium and many other essential minerals and vitamins. They also contain digestion-helping fibers.
When buying nuts, avoid anything that’s deep fried in oils or covered in salt. If possible, try to buy plain raw nuts with minimal processing.
Beef is perhaps the best kind of meat for muscle builders to eat.
It contains high amounts of creatine, which gives your body a huge boost of energy for working out. Anyone who’s taken a creatine supplement can attest to creatine’s explosive energy.
By eating beef regularly, you’ll be providing your body with this much-needed source of energy.
These are some of the best foods for muscle building. By providing your body with all the nutrients, proteins, vitamins and minerals it needs, you’ll build muscles at a much faster pace.
Another factor is the selection of the right type of weight training. Resistance exercises will help with muscle growth. Whereas aerobic exercises can result in the reduction of weight. For maximum muscle gain, the focus of your workouts should consist of free weight exercises, rather than machines or bodyweight exercises. To get a very effective workout, you must stimulate as many muscle fibers as possible, and machines do not do this. The main reason for this is a lack of stabilizer and synergist muscle development. Stabilizer and synergist muscles are supporting muscles that assist the main muscle in performing a complex lift.
The results of weight training can vary from person to person, and will usually depend on your consistency and commitment to your program. You should have the patience and motivation for building a powerful body with a consistent diet and exercise schedule.
Exercise Guidelines for building muscle:
Weight training involves the use of equipment that enables variable resistance. This resistance can come in the form of free weights like barbells and dumbbells, machines that use cables or pulleys to help you lift the weight, and bodyweight exercises like pull-ups or dips. The more stabilizers and synergists you work, the more muscle fibers stimulated. The exercises that work the large muscle groups are called compound (or multi-joint) movements that involve the simultaneous stimulation of many muscle groups. These compound exercises should be the foundation of any weight training program because they stimulate the most amount of muscle in the least amount of time. Multi-jointed free weight exercises like the bench press require many stabilizers and synergistic muscle assistance to complete the lift.
Free weight exercises like the dumbbell press or squat put a very large amount of stress on supporting muscle groups. You will get fatigued faster and not be able to lift as much weight as you did on the machine. But you will gain more muscle, become stronger very quickly and have a true gauge of your strength.
If you use the machines in your program, they should be used to work in isolated areas and only after all multi-jointed exercises have been completed. Beginners should begin with a limited combination of machine exercises, bodyweight exercises, and multi-jointed free weight exercises. Before increasing the weight levels, they should work on becoming familiar with the proper form and execution of each.
The following are some proven basic exercises to encourage muscle and strength gain, unlike any other exercises.
To build mass, you must weight train with heavy weights. To consider a weight heavy, you should only be able to do a maximum of 4-8 reps before your muscles temporarily fail. A weight is considered ‘light’ if you can do more than 15 reps before muscle fatigue sets in. Heavyweights stimulate more muscle fibers than lighter weights which result in more muscle growth. Heavyweight training puts a huge strain on your body, so adequate rest and recuperation after your workouts are essential.
Eating guidelines for building muscle:
A high protein diet is an inevitable part of any weight training programme, importantly, a protein derived from animal sources. Proteins you need to be concerned with are those found in whey, casein (cottage cheese), eggs, beef, poultry, and fish. Soy protein, tofu, and bean curd are some alternatives. Eating the right amount of foods consistently will force your body to grow beyond what you may think possible. The diet also should contain an adequate amount of carbohydrates (potatoes, sweet potatoes, yams, oatmeal, cream of wheat, cream of rice, rice, beans, bread, pasta, all cereals) and fat. Green leafy vegetables and fruits also should be included.
When you train with weights, you should eat a minimum of 1 gram of protein per pound of body weight. You also must have protein at every meal. To enable your body to actually assimilate and use them all the calories you will ingest, you have to reduce your meal size and increase your meal frequency. Splitting your calories into smaller, more frequent portions will enable food absorption and utilization of nutrients.
During the past 20 years, there have been great developments in the scientific understanding of the role of nutrition in health and physical performance. Studies have shown that adequate dietary carbohydrate should be ingested (55-60% of total energy intake) so that training intensity can be maintained. Excess dietary saturated fat can exacerbate coronary artery disease; however, low-fat diets result in a reduction in circulating testosterone. So the balance between protein, carbohydrate and fat should be maintained.
So the focus on weight gain programmes must be on two components, lifting heavy weights, which will stimulate the largest amount of muscle fibers. Your body responds to this stimulus by increasing your muscle mass and secondly eat more calories than your body is used to. When you overload your system with plenty of protein and fats, your body has no other choice but to gain weight.
A Mass Gaining program is incomplete without the timely measurements to monitor your progress. Without it, you won’t know how exactly your body is responding to your diet and training routine. Just looking in the mirror and guessing is not acceptable. If you want to start getting great results, you must develop the habit of accurately tracking your progress. This also provides the motivation to continue with the weight gain schedule and for the further progression. So even though you have a very thin body type, and haven’t been able to gain weight no matter what you try, you will definitely succeed with a well-planned weight gain programme.