For anyone looking to build muscle, diet plan is very important. Here I’ll be discussing the essential components that your diet plan must include and also how you should eat.
Muscle Building Diet Tips
Eat Lots of Proteins
Proteins are the essential building blocks of the body. If you want to add lean mass or muscle mass, you must eat lots of proteins. They will build the muscles and also maintain them despite your workouts. I say despite your workouts because intensive work outs degenerate your muscles and they need to start growing as soon as you finish exercising. This can be done only by eating right food after your work out.
Your body needs approximately 1 to 2 gms of protein per pound of bodyweight. Each gram of protein converts to almost 4 calories. Now calculate your daily protein requirement according to your body weight. Some good sources of protein are eggs, lean red meat, legumes, bean sprouts, almonds, etc.
Carbohydrates Are Necessary To Give Energy
Carbohydrates provide energy to your body. When you work out, your body needs even more energy. If you don’t have enough carbohydrates, your body will turn to proteins as source of energy. And that will defeat the whole purpose. Try to take more of complex carbs than simple carbs. Complex carbs are more sustained sources of energy that last for a longer time than simple carbs.
Your body needs approximately 2 to 3 gms of carbohydrate per pound of bodyweight. Each gram of carbohydrate is equivalent to almost 4 calories. Now calculate your daily carbohydrate requirement according to your body weight. Some good sources of complex carbohydrates are oats, brown rice, banana, wholegrain cereals, etc.
Don’t Leave Out Fats
Any fitness diet has to be a balanced diet. So you need to incorporate fats in your diet too. Like carbohydrates, fats are also of two types: good fat and bad fat. Take good fat and cut down on bad fats.
Your body needs approximately 0.25 gms of fats per pound of bodyweight. Each gram of fat is equal to almost 10 calories. Now calculate your daily fats requirement according to your body weight. Some good sources of good fats are olive oil and nuts. Meats and vegetable oils contain bad fats and so keep them to a minimum.
Drink Plenty of Water
Like mother earth, your body is three fourths water. When you exercise, you lose water. So drink lots of water to keep your body hydrated. Water serves another purpose. It keeps your body in an anabolic state, not letting it to sit idle and gain weight. For those looking to build muscle mass, minimum 5 to 6 liters of water is necessary. Keep drinking water throughout the day regularly.
Take Small Meals at Regular Intervals
The concept of three meals a day is so entrenched in our psyche that it is difficult to shake off. But if you are aiming towards building muscle mass, you need to have smaller meals at regular intervals. You must have calculated the amount of protein, carbohydrates and fats you need daily.
Divide it by, say, 6 or 8, depending on number of meals per day. So now you know how much you need to intake in each meal.