Foods That Build Muscle
In addition to working out regularly and taking supplements, bodybuilders can improve their physique by eating plenty of foods that build muscle. A steady diet of foods that are rich in protein, unsaturated fats, and complex carbohydrates will strengthen the muscles and effectively promote growth. If you are seeking foods to build muscle, then these nutritional categories are important to keep in mind:
Protein and its amino acid components are essential for building muscle. Eating foods that are high in lean protein contributes to the anabolic process, in which damage to the muscles is repaired and new muscle is developed. Bodybuilders should aim to follow a diet that consists of about 40% protein, and this can easily be achieved by eating foods such as eggs, poultry, tuna, cottage cheese, yogurt, lean meat, and salmon.
Some bodybuilders are reluctant to include fats when eating foods that build muscle, but good quality fats are necessary and beneficial for muscular development. It is true that both hydrogenated and saturated fats are to be avoided, but foods that are good sources of monounsaturated and polyunsaturated fats will work to keep the metabolism stabilized and to produce hormones that aid in muscle growth. When considering foods to build muscle and provide essential fats, choose avocado, walnuts, almonds, fish oil, and flax seeds, in addition to proteins rich in arginine, a vital amino acid. These foods should comprise about 20% of the muscle building diet. Tip - learn about a new product that helps you block fat.
Complex carbohydrates are the nutrients that supply the muscles with a steady stream of glycogen, therefore increasing energy levels during intense bodybuilding workouts. They are a vital part of a diet consisting of foods that build muscle. Unlike simple carbohydrates, which provide a quick burst of energy followed by a fast decrease, complex carbohydrates continually give muscles what they need in order to maximize strength training sessions. Bodybuilders should eat a diet of 40% complex carbohydrates, which can be found in foods such as oats, sweet potatoes, nuts, beans, brown rice, and whole wheat pasta.
While eating the proper foods to build muscle, bodybuilders should always remember to drink plenty of water. Water is not only essential for survival, it comprises around 75% of muscle tissue and is very much needed in the growth process. Water acts as a digestive aid and keeps the muscles well hydrated so that they will receive adequate levels of energy. In addition to foods that build muscle, strength trainers should consume around 0.6% of their body weight in ounces of water per day.
Fruits and Veggies
Fruits and veggies are also included in the list of necessary foods to build muscle. They provide the muscles with powerful minerals, vitamins, and antioxidants that work to replenish cells. Bodybuilders should choose berries and green vegetables such as spinach when promoting muscle growth.
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