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Healthy Muscle Building Diet – Top 7 Foods and Benefits

 

Eating tons of meat in the long road is not good for your internal health, which is why a lot of people want to have a healthy muscle building diet to not only change their physiques from the outside, but also from the inside.

We will in this article go through some of the foods you should include in a healthy muscle building diet that a lot of health experts recommend.

Foods in a healthy muscle building diet
The foods we are going to talk about will consist of a good amount of proteins, carbohydrates and omega-3 and omega-6 fats.

Food #1 – Fish
Fish is a great source of protein and omega 3 fatty acids. It also has a lot of essential vitamins and minerals that makes it essential to include in your healthy muscle building diet. All varieties of fish can be chosen, but salmon is preferred by a lot of experts.

Food #2 – Quinoa
Quinoa is a great source of natural protein with all the essential amino acids. It originates from South America and was once seen as a holy food by the Incas. It is furthermore a great source of magnesium, calcium and is low in cholesterol and saturated fats.

Food #3 – Eggs
Eggs are another good source of natural protein with the necessary amino acids. They are simple to make and have a lot of benefits: They strengthen your bones, they make your body absorb calories in a controlled way, they are good for your skin and they also have many prevention benefits.

Food #4 – Cottage Cheese
Not only can cottage cheese taste good, but it also contains a lot of high quality protein and is low in fat. If you want to have a great tasting meal in your healthy muscle building diet, then mix fruits in your cottage cheese. Yummy!

Food #5 – Beans
Beans are very rich in protein and fibers. The fibers in beans helps lower your cholesterol and helps your body process fat a lot easier.

Food #6 – Yogurt
Yogurt has a lot of health benefits. Other than being a great protein source, it also contains the good kind of bacteria that our body needs for a strong immune system.

Food #7 – Soy
By including soy in your healthy muscle building diet, you will not only lower the cholesterol level and reduce the chance of a heart attack, but you will also have found a great source of protein.

Have a nutrition Plan
All of the above foods have great health benefits and should all be included in your diet. You also need to know the importance of food timing with your healthy muscle building diet. Aim to eat carbohydrates with your breakfast and before and right after your workouts.

Having some healthy muscle building foods is the first step, but you also need to have a workout plan and go to the gym because if you do that, having the right healthy muscle building diet will do wonders for you. Also Read About Slim Fast Diet Here.

 

 

 

Bodybuilder Diet – Tips

 

Having a sound diet is the biggest foundation you can lay in terms of muscle growth. Unless you get in the minimum daily intake of protein and carbs, you will just be spinning your wheels in the proverbial mud. However, it is easier said than done when you’re in your teens.

Most of the teens on this board still live with their folks and for a while, have little control over their diet due to having their meals cooked for them and/or eating what the school canteen throws at them.

If you do have the opportunity to select and cook your own meals, you have an added bonus of being able to find extra protein/carb sources. If not, then no worries, its all about careful selection of food… eat what you can, when you can. Resist the urge to pick up anything that’s deep fried or anything that comes with loads of fatty dressings.

The body needs/requires a healthy influx of protein and carbs in order to provide a suitable environment in order to repair/grow muscle. The minimum requirements per day that you will hear are:

Protein: 1g of protein per 1lb of bodyweight
example: if you weigh 200lbs, you will need a minimum of 200g of protein.

Carbs: This is debatable but I recommend 2g of carbs per 1lb of bodyweight.
Example: If you weigh 200lbs, you will require 400g of carbs

This is the minimum requirements, it is not a bulking diet or a cutting diet.If you wondering what a bulking diet or cutting diet are:

Bulking: High carbs, high protein…this is when you are trying to put on a lot of body mass over a set period of time. You will gain a lot of muscle mass from this type of diet as the body has a surplus of protein/carbs in order to grow new muscle tissue. However, the body tends to store more fat on this diet because of the added surplus so expect to gain a few inches on your waist and lose muscle definition.

Cutting: High protein, low carbs…this is when you want to shed lose some weight and shed the body fat %. The carbs need to be slowly reduced to a point where you’re burning more energy via cardio/training than you’re actually taking in. The protein needs to be kept high so that you do not lose muscle mass, but can be expected due to the reduction of calories. Muscle definition will increase and will give you a more ‘lean look’ in regards to the ’round and smooth’ look when your bulking.

It is important that you keep your body hydrated; the average bodybuilder/lifter requires 3litres of water a day. This keeps the body’s organs humming nicely, flushes toxins and impurities out of the system and replenishes water lost through sweat during training. Don’t substitute water for soda or alcohol!

Eat your greens (as much as some hate them) and try to cut down on the amount of processed food you eat. Simple carbs and sugars are not the way to go in terms of Bodybuilder Diet nutrition as they provide little towards muscle growth but a lot towards fat storage.

 

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