Muscle building food for men
By Author | September 25, 2016
Sculpting of muscles and Building abs starts long before you ever hit the fitness centre. Muscle growth needs a formula built on drinking lots of fluids and uptake of correct energy-rich foods together with lifting weights. The correct formula can fuel workouts, repair muscle tissue, and assist you sculpt your physique.
Nutrition Game Plan
Fruit and vegetables are the basic foundation healthy diets, fibre rich, vitamins, minerals, and fluids. Vegetables also contain tiny amounts of protein.
Low fat dairy products provide carbohydrates, fat-soluble vitamin, high-quality proteins, potassium, and other minerals. Lactate intolerant people can try with yogurt with active cultures.
Lean meat is a protein rich food and also a great source of iron and amino acids including leucine which is the basic trigger for muscle growth.
Dark-meat chicken, compared to white meat, provides 25 per cent more iron and 3 times more zinc for healthy immune system.
Eggs contain all of the essential amino acids. One egg per day is ok according to 2010 Dietary guidelines; however don’t throw out the yogurt because it half of the protein is in it along with other nutrients like lutein for eye health.
Unsalted nuts either raw or roasted are also good source of protein. They are also rich in vitamins, antioxidants, fibers, and healthy fats.
Whole grains and Beans contain quality carbohydrates also little amount of protein that gives energy and augment muscle repair. And they are also rich in fiber, vitamins, and antioxidants.
Timing is Everything
Timing is important in muscle development because carbohydrates and proteins are needed to perform strength training and proteins and carbs are needed for muscle recovery. The best plan is to eat a diet containing carbs, proteins and little amounts of healthy fats throughout the day.
Having protein beverage like chocolate milk soon after (within 1 hour) exercise; can provide muscle with the needed building blocks when it is most receptive for repair.
How many calories do you need to eat?
More than 50% of your calories must come from healthy carbs. Carbohydrates supply fuel for energy and it will prevent break down of protein and used as an energy source. So you should always fuel up before working out.
You need to be very careful in balancing diet. You need to be conscious to eat enough calories to build muscle an eating too many leads to gaining of more body fat and continue that healthy eating habit.
The major muscle building foods are the proteins which are called as building blocks of muscle. It builds and repairs muscle tissue and also it is needed to produce hormones and immunity factors. All the hormones are made up of proteins.
Protein builds and repairs muscle tissue in addition to performing other functions, like producing hormones and immunity factors. According to ADA suggestion male endurance athletes get 1.2 grams of protein per kg of body weight, whereas male body builders may need 1.6 to 1.7 grams of protein per kg of body weight.
Usually 2 cups of milk contain about 20 grams of protein, hence 2 cups of milk is sufficient to stimulate synthesis of muscle protein hence it is a right food for muscle growth.
The meals should be divided in to at least 4 equal sized meals. It is suggested to choose 3 out of these 4 options: fruit or vegetables, healthy fats, grains and calcium rich or lean protein at each meal.
How to build muscles by fatiguing muscles
Progressive resistance training will help to get the more defined and bigger muscles. This method is to gradually increase weights and endurance. The weight used should be heavy enough to cause muscle fatigue after 9-12 repetitions and if you can able to repeat 13 times with good form it is recommended to increase the weight.
The result from strength training exercises is faster than that of aerobic exercise. For better results it is suggested to work out twice a week at least for 30-45 minutes.
The visibility of the enhanced definition of your muscles depends on the amount of your body fat. If your body contains more fat the fat layer may obstruct clear visibility of the muscles toned. You need to lose weight before start building muscles. The standard measure to gain 2 pounds of muscle per month is reasonable and recommended.
For muscle building strength training is very important part of fitness program and it should be done 2 to 3 times per week at least for 20 to 30 min each time. The strength training helps individual in in old age by preventing osteoporosis and decreases injuries of muscle and joint injuries.
Proper training from the expert trainer in the gym is will helps you prevent injuring of your muscles.
*****
.jpg)
