Building of muscle requires a basic knowledge, consistency of the muscle building and the discipline of muscle building. The results that are required can be achieved by eating a healthy diet daily.
A few of the weight trainers are not much particular about nutrition while the fact is that if proper muscle building diet is not taken the results expected from just the training part will not be sufficient. So, it is essential to go for muscle building nutrition to gain weight and build muscle.
Best Nutrition For Building Muscle
Eat More Number Of Times Per Day
It would be a wise option to eat quality and small meals six times per day. Eating more number of times per day has found to be increasing the metabolism in the body.
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Eating more number of times will help in constant flow of energy and decreases the new possibility of the storage of food in the body as fat. The three meals per day strategy has to be given up. The body has to be fed with the diet that is required by the body and not what the stomach fits in.
Eat Complex Carbohydrates And Proteins
Eating proteins and complex carbohydrates as part of every meal is essential. Not much quantity of food is necessary to be taken. About 30grams of protein and a few of the quality carbohydrates have to be taken in the meals. Carbohydrates can be obtained from rice, bread, potatoes and so on.
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The good carbohydrates can be obtained from oats, whole grains, whole meal bread and brown rice. The protein rich sources are fish, red meat, egg white, chicken and tuna.
The supplements meant for body building have to be used for supplementing desired nutrients to the body quickly. Whey protein supplements also can be used for supplementation.
Based on the training quality and the goals of the person, the body building supplements can be glutamine and creatine.
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The times at which the supplements can be consumed are in the morning, before or after training and before going to bed.
Avoid Simple Carbohydrates
It is better to avoid taking simple carbohydrates. The simple carbohydrates are found to be present in the soft drinks, sugar and honey. Simple carbohydrates will provide an instant energy at that particular time and later will leave the person in the same situation that he/she was, earlier. These sugars might have problem with the insulin metabolism which results in storage of the fat and fatigue. Simple sugars have to be avoided to keep good health.
Avoid Fatty Foods
The person has to keep himself away from the fats and lots of salts. A few types of fats can provide healthy diet.
Useful fat is found to be present in the peanut, fish and olive oil.
Fats like butter, vegetable oil and animal fats are classified under bad fat. The fizzy drinks and junk foods have to be avoided.
Rich Meal Before The Workout
Before starting the workout, it is necessary to have a small meal with complex carbohydrates and proteins nearly 30 to 60 minutes before doing any exercise. An individual can get trained hard and for longer period using the energy released from the consumption of complex carbohydrates. The muscles grow during the work out with the help of proteins.
Meal After The Workout
The meal that is taken after the workout is the most important booster for the body. After the exercise or training session, the muscles will be craving for nutrients.
A good protein dose of 40 to 50 grams along with carbohydrates is known to play an important role in releasing the growth hormone. The supplements given to the body will distribute the nutrients to the body effectively. This nutrient supplementation can be followed by a meal within 60 minutes of training after the workout.
Significance Of Water
As water is considered an important nutrient in the body, it is better to drink plenty of water. If the body is provided with more water, the quality of the performance of the tissues and their resistance for the injuries will be improved.
Drinking water constantly all through the day will help the person get sufficient water during the workout time.
In the diet plan it is good to avoid snacks. The snacks that are mostly liked by several people comprise of lots of sugar, salt and other artificial ingredients. Snacks are mostly unhealthy.
Eat More Calories Than That Are Burnt
If the person wants to gain muscle, it is essential to eat more calorie food than the calories burnt by the person all through the day. If the person does not eat more calories, the muscle growth will not happen. It is compulsory not to remain hungry for longer time. It is important to take enough of carbohydrates and proteins when the person feels hungrier. Eating protein and carbohydrates prior to going to the bed will help to repair the muscle tissue.