15th March 2009
What Muscle Building Diets Should Be Made Of
It has been said that exercise and diet go together, and if the two don't complement each other,
the muscle building regimen won't work as well as it's supposed to. In this article, we will discuss
the diets and the types of food that fits in best with a good muscle building regimen.
Many people make the mistake of eating less when undergoing rigorous muscle building regimens. Think
about it: You're trying to gain muscle. If you skimp on food, you will miss out on important nutrients
necessary for muscle growth. The best muscle building diets involve as many as six small meals a day,
since this setup burns more of the bad stuff away while keeping more of the good stuff in.
Regarding caloric ratio, a well-balanced muscle building diet involves a 40-40-20 ratio (40% of your
daily caloric intake from carbohydrates, 40% from protein, and 20% from fat). Individuals more interested
in fat burn than muscle growth may opt for a 50-30-20 ratio instead. Whichever the ratio, it's a rule to
remember that what you eat is just as important as how much.
Carbohydrates are your main source of energy, and they are burned much more easily and efficiently than
calories from fat. Good sources of carbohydrates include rice, pasta, whole wheat bread, and grains.
Protein builds muscle, and a diet with healthy servings of lean meat, poultry (without the skin), fish,
non-fat milk, eggs, and nuts allows you to maximize muscle growth from your workouts. As a rule, bodybuilders
must take in one gram of protein for every pound of body weight per day.
A fun way of reaching your recommended protein intake is to substitute the occasional bag of chips or cookies
with nuts, such as peanuts and cashews. These are great at-work snacks, and they maintain energy levels better
than junk food.
Fat is a great source of reserve energy, and helps keep the body warm and body weight steady. It is important
to remember that there are good and bad types of fat. Avoid trans fats and other saturated fats, and take in
more of the 'good' fats through avocados (guacamole), tuna oil, olive oil, and other vegetable oils. Stay away
from coconut oil, though.
Other important parts of your diet include water, fruit, vegetables, and multivitamin supplements. It is important
to replenish your body's supply of water every 2 hours, especially when working out. 8-10 glasses should be enough
to keep yourself hydrated each day. Multivitamins help keep sickness at bay, fight stress, and make the body expend
energy and absorb nutrients more efficiently.
Your dietitian and gym instructor can give you tips on good muscle building diets. Don't be shy to ask questions
you might be pleasantly surprised at what you hear.
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