Learn what muscle building foods to eat to build a lean and muscular physique. It’s not that you actually have to spend hours everyday working out in the gym. Incorporate a muscle building diet in your routine, too. Yes, you have to work your muscles so they grow big and strong, but don’t forget to feed them as well. Your muscles need calories and nutrition so that it grows its mass. Here’s how to eat muscle building foods to grow your muscles:
Add plenty of protein in your diet. How do you compute the healthy amount of proteins to eat? Calculate your body weight. Somewhere from 1 to 1.5 times of your body weight (in grams) is the recommended amount of protein intake for muscle building. What about if you’re overweight? Measure your protein consumption according to your ideal body weight. What are some examples of protein foods to build muscles?
- Red meat such as beef, lamb, pork, bison, venison, etc.
- Duck, chicken, turkey and other poultry breast
- Fish such as salmon, tuna, bass, swordfish, mackerel, trout, etc.
- Dairy, such as cheese, milk, yogurt, cottage cheese, etc.
- Egg whites in eggs. The yolk can be eaten once or twice a day because it is high in cholesterol
Eat more complete proteins. These foods are necessary for building muscles. Some complete protein foods include milk, cheese, eggs, fish and meat. Most animal products are typically complete proteins. If you’re a vegetarian, stick to non-animal complete protein food sources such as buckwheat, quinoa, soy, hempseed, chia and legumes and beans with rice.
Eat food sources that score high in PDCAAs. It refers to Protein Digestibility Corrected Amino Acid score that measures the digestibility of proteins in the body. It is calculated according to how soluble the amino acids are in proteins. It’s somewhat of a standard that scores the quality of the protein foods that you eat. The highest score is 1, while the lowest is 0. Here is a list of protein food sources and their PDCAA scores:
- 1:00- soy protein, casein, whey and eggwhite
- 0.9- soybeans and beef
- 0.7- fruits and vegetables, chickpeas, blackbeans, other legumes
- 0.5- peanuts, cereals and its derivatives
- 0.4- whole wheat
Eat carbohydrates-rich foods. Have stores of carbohydrates in your body. You’ll need it to tap into the glycogen reserve in your muscles when you’re working out. Glycogen reserves are your sources of energy. If you are lacking in carbohydrates, your body will also lack energy, causing your muscles to break. Eat about 1500 calories from carbohydrates per day. Eat carbs after exercising, particularly in the morning during your breakfast. Choose carbohydrates that have low GI (Glycemic index). These are healthier carb foods that slowly release energy.
Include foods that contain healthy fats in your diet. Not all fats are bad. There are healthy fats that will benefit your health. Twenty to thirty-five percent of your calorie intake should come from fats. It’s the monounsaturated fats and polyunsaturated fats that you usually have to eat, otherwise known as the good fats. Food sources of good fats are:
- Olive oil, canola oil, sunflower oil and avocado oil
- Soy products (soymilk or tofu)
- Pumpkin seeds and flaxseeds
These are some examples of muscle building foods to include in your diet. Work your way to a buff and tuff body by exercising and eating muscle building foods and supplements.