A healthy and balanced diet not only prevents health problems but also keeps you in shape and helps you in maintaining a good physique. Here we have given the right nutrients that are required for muscle building. Following such a diet will keep you healthy and also develop your muscles in the best athletic tone.
Carbohydrates are the essential parts of the diet as carbohydrates are the primary sources of energy. They are stored in the muscle as glycogen and are required by the muscles during working out. The carbohydrate requirement varies all throughout your workout sessions.
For a person with moderate working out session, 2 grams per pound of body weight is needed while for someone with a long session, about 4 grams is needed. Oatmeal, brown rice, nuts, sweet- potatoes, whole grain bread, green-leafy vegetables contain carbohydrate.
As we all know, proteins are required for repairing and building new muscles. If you are working out regularly, your protein requirements will be quite high as compared to a normal person. Since proteins are not stored in the body, eating proteins on regular intervals is needed for muscle building.
Normally a person who works out requires between 0.6 to 0.8 grams of protein per pound of their body weight. Lean-meat, protein-shakes, seafood, fishes, almonds, cashews, eggs, sunflower or pumpkin seeds, soybeans, almonds or cashew butter contain proteins.
It is a common myth that fats are not good for the health. But excess calories are responsible for you being heavy and not the fats. Unsaturated fats are generally good for the heath and they should be included as an essential part of your diet. Vegetable oils like that of olive and canola, nuts, fishes contain unsaturated fats.
Saturated fats and trans-fats should be avoided at any cost. However, they should form a small part of your diet as these fats are needed to keep you healthy.
Along with the above macro-nutrients, vitamins and minerals also form an important constituent of a healthy and balanced diet. Fruits and vegetables contain ample vitamins and minerals. These micro-nutrients not only help in building your muscles but are also essential for the proper functioning of the body.
A high intake of fruits and vegetables supplies fibre. Berries, oranges, sprouts, broccoli, turnips, dates, guavas, pumpkins, beans, squashes and many more contain vitamins and minerals. They are a rich source of antioxidants.
Staying properly hydrated is a very important factor for muscle building. A decrease in the water content of the body reduces strength and tires muscles easily. It is best to drink at least 2 glasses of water before you start your workout session and drinking in between is also necessary.
Finish exercises and drink again. Your water requirement will be many times more than that of a normal person. Fluid losses should be balanced by drinking sufficient quantity of water every time.
It is always advisable to visit a nutritionist and subscribe a muscle building-journal. Eating the right nutrients is helpful and following the above will definitely help in building muscles making you healthy and fit.
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