Are you looking forward to building muscle? Well, then muscle building needs a lot more than just working out. You must know the principles of good muscle building nutrition including what foods you should eat to build muscle. Also, eating junk food in order to gain pounds is not a healthy approach. Instead, you want to eat foods that will help you gain healthy weight (lean muscle) and still be in a healthy body. All you need is healthy muscle building foods.Junk food contains unhealthy saturated fats which are high in cholesterol and can lead to Obesity and numerous heart diseases.
The first thing that you need to know when planning out your diet for muscle building is to know about the type of food that you need to consume for building muscle and their quantity. The objective is to eat more calories than we can burn off from working out. Muscle building foods should be food items which contain adequate amounts of proteins, carbohydrates and fats.
1. Protein Foods
Proteins are essential as they help in building and repairing muscle tissues and therefore food items such as eggs, fish and red meat are of vital importance when trying to build muscles. The other rich sources of protein include:
- Chicken breasts
- Protein bars( granola bars)
- Turkey breasts
- Steaks and roasted chicken
- Fish- Tuna/ Salmon
2. Fat Foods
Muscle building foods should contain healthy fats that are found mainly in nuts, olive oil and fish. Other food items are:
- Oils – olive/sesame/peanut/ sunflower oil.
- Nuts-walnuts, almonds, cashews
- Fish oil
- Salmon fish
- Flax seeds
- Peanut butter
3. Carbohydrate Foods
Furthermore, the rich sources of carbohydrates are:
- Whole wheat bread
- Green vegetables –broccoli/spinach
- Baked Potatoes
Apart from the above mentioned muscle building foods, you need to make sure that you drink sufficient amount of water as over 70% of our muscles contain water. Water is also very essential for protein synthesis and fat metabolism.
In addition to eating good foods to build muscle, you also need to make sure that you take approximately six meals in a day rather than just three or four. This would allow effective absorption and utilization of the nutrients contained in the food. However, that does not mean that you stuff yourself with food as this can lead to unwanted body fat. It is very important for you to consult your nutritionist for the amount of proteins, fats and carbohydrates you need to consume in order to build muscle.