Diet is the sure way to gain muscle. It is critical that a bodybuilding diet be formulated so that you can benefit from the right kind of nutrition and gain muscle mass. Though designing an effective workout is an important part of any muscle building plan, it is only through the right diet that you can hope to achieve a toned, fit and muscular look. A natural bodybuilding diet to gain muscle is one which should be composed of the right kind of nutrients.
Bodybuilding is a important part of the personal fitness regime whether you are a professional sports person or just a fitness enthusiast. Bodybuilding diet is also part of this process. If you eat right, you can definitely hope to gain muscle mass.
5 Bodybuilding Diet Plan To Gain Muscle
It is important that any effective natural bodybuilding diet plan should incorporate healthy or good fats such as nuts, fish oil and omega 3 fatty acids. While trans fat is not good for bodybuilding, certain kinds of fat are very important for the body.These are the healthy or the good fats. Fat soluble vitamins such as vitamins K and A are critical for muscle building. Therefore, it is important for the natural bodybuilding diet to contain a certain required portion of fat.
2. Lean Protein
It is vital that you also consume lean meats which contain fat free protein. You should also consume complete proteins. Complete proteins are mostly proteins derived from animal sources such as meat, poultry, eggs and fish. Protein is very important in any bodybuilding diet for muscle gain. This is because protein repairs the muscles after an exhaustive workout. Protein from plant sources such as lentils and beans though a good source of protein, lack the high content of protein which is found in non vegetarian products.
However, vegetarian bodybuilders can also consume protein in the form of tofu or cottage cheese or even whey protein shakes. It is recommended that you consume at least 1.5 to 2 grams of protein per kilogram of bodyweight, if you want to gain muscle mass.
There are two kinds of carbohydrates namely starchy and non starchy carbohydrates. While starchy carbohydrates such as bread and pasta need to be consumed in certain fixed proportions, non starchy carbohydrates such as fruits and vegetables can be consumed in any amount.Non starchy carbohydrates are good in aiding digestion and also supply the body with minerals it needs. Starchy carbohydrates however, can be consumed in certain amount to ensure that you are able to garner the fuel needed for a heavy and intense workout which will help you to gain muscle mass.
4. Calorie Dense Foods
Your natural bodybuilding diet plan to gain muscle mass must include calorie dense foods. You need to increase calorific intake because this enables you to be able to burn the calories and gain muscle mass.
Therefore, for male bodybuilders on a 5 day a week workout, about 3,700 calories a day is a must. You can calculate the amount of calories you need for your height, weight and age as well as physical fitness levels and decide on this basis as to the degree of calorie dense foods you need to eat.
You need to stay hydrated while working out. Water is a very important part of nutrition as it contains electrolytes and prevents dehydration while working out.Therefore, you need to drink plenty of water to be able to work out for longer periods and gain more muscle mass. For male bodybuilders, about 3 liters of water a day is essential. Female bodybuilders should consume anywhere between 1.5 to 2 liters of water in a day.