You may be doing all the stuffs starting from hitting the gym to jogging to long runs to exercises to consulting doctors to reading magazines for putting good amount of muscles, but still you might find yourself in confused state. It might be because you might be striving hard but still not getting the right output. Diet is equally vital for you which might not strike your mind. Calories and sustenance are mainly required for your body which will help the muscles feed properly and make them grow gradually.
Accurate diet will fuel your muscles to build a steady progress. You can have proportionate meals in a day, for example, egg-white omelet, banana, whole grain toast for breakfast; apple, mixed nuts for pre-lunch snack; tuna salad with olive oil, caper and onions, sauteed kale for lunch; cottage cheese with blueberries for pre- workout snack; sauteed spinach, protein shake for post-workout snack; and chicken breast, light stir-fried onions, peas, peppers and carrots together for dinner. You need to create variations in your 6 meals daily. We’ve listed below 5 effective meal diets for muscle growth.
Meal Diets For Muscle Growth
Protein Diet Meal
You need sufficient amount of protein intake in your body for the expansion of your muscles and the diet rich in protein must include egg white, fish (salmon, tuna, bass, trout, swordfish, mackerel), poultry breast (chicken, turkey, duck), red meat (pork, beef, lamb), dairy (cheese, cottage cheese, milk, yogurt) and whey (protein shakes).
You require protein approximately 1 and 1.5 times your approximate body weight. For example with your 150 pounds weight you should intake protein of 150-225 grams each day for muscle gain.
Carbohydrate Diet Meal
You should have carbohydrate related diet like brown basmati rice, rolled oats, quinoa, sweet potato, whole-meal spaghetti and whole-meal rye bread in the morning and post workout. By this energy will be generated in your muscles when you work out rigorously. Hence, you should choose healthy carbohydrate diets which are low on Glycemic index but you should make sure to have them daily.
Diet Meal Involving Fat
For muscle development you should obtain 20-30% calories from the fat which covers peanuts, olive, canola, sunflower, avocado oils, nuts, fish, pumpkin seeds, flaxseed, and soy products (soymilk or tofu). These are monounsaturated and polyunsaturated fats which one should ingest regularly in small quantities. Avoid fried foods, ice cream, high-fat meat and packaged snack food.
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Supplements In Diet Meal
After the workouts one should drink enough of juice everyday so that the energy that exhausts from your body during this time is again regained by them. Via these drinks you can increase more of protein. The drinks you can consider include N-Large2, Creatine, and Hot Blood etc.
Excess Water In Diet Meal
When you exercise a lot and do variety of workouts to gain muscles, it is that time when water from your body takes the form of sweating and hence it is lost. Your body shouldn’t go dehydrated at any cost which may lead to poor muscle improvement. While at workout you can sip water. Guys are advised to have 3 liters of water and women 2.2 liters of water daily.
Doctor will recommend you to drink almost 30-40 glasses of water so that the muscle growth will be faster. In order to bring a change in your lifestyle it is always better to refer a dietitian or a physician who’ll guide you the right diets for muscle growth.
