Nutrition is the key to building muscles. Besides exercise, nutrition is equally important if you want to gain muscle mass. You can spend hours doing workouts, but you will only get to see results if you eat right. You need the right kind of nourishment if you want to build your muscles. Muscle building is all about eating the right kind of foods.
By carefully planning your diet chart and adhering to it, you can ensure you will get a toned and sculpted look. The right kind of nutrition is one which is systematically planned and takes into account the nutrients needed for the muscle building process to be facilitated. In this article, we will focus on the type of nutrition needed to ensure muscle building.
5 Nutrition That Builds Muscles
You need to eat complete proteins which can be found in meat, cheese, fish and poultry. Vegetarian sources of protein are mostly incomplete sources of protein that cannot lead to optimal muscle building. The only exceptions to these are soya bean and quinoa. It is essential to eat 1.5 to 2 grams of protein for every kilogram of body weight.
Meat such as pork, lamb and venison are high in protein and good for muscle building. Fish such as tuna and mackerel also contain omega 3 fatty acids and are ideal for muscle building. Protein shakes and whey protein are also a good idea if you want to build your muscles.
It is vital to ingest carbohydrates as these provide the glycogen stores which works out the muscles. It is important to ensure that you consume complex carbohydrates so that you are able to perform an energetic workout to ensure that muscle building is easily accomplished. If you do not consume enough carbohydrates, there will be energy depletion and your body will not be able to exercise well.
You will suffer from fatigue during your workout to build your muscles if you do not consume enough carbohydrates. You should have carbohydrates which are less in the glycemic index. This causes the energy to be released more slowly and ensures an effective workout which enhances muscle building.
You need to eat good fat such as monosaturated and polysaturated fats. These comprise food items such as olives, fish, nuts and soy products such as tofu.
Do not consume saturated and trans fat as these can lead to ill effects such as gaining weight and becoming unfit. Such fats also damage your heart. Make sure you eat only healthy fats.
It is important to ensure that your salt intake is adequate. This is because when you sweat during workouts, huge amounts of sodium is lost. Sodium which is an electrolyte also aids in muscle contraction. Therefore, you need to ensure that you have an adequate intake of sodium.
Make sure that you drink plenty of water. This is because dehydration can result in low muscle recovery. In order for your muscles to grow, you need plenty of hydration.
You need to also sip on water during your workout. This can really help you to build your muscles as this can help in facilitating the workout.