Nutrition

Muscle Building Foods To Complement Your Workout

Learn which muscle-building foods to eat to build a lean, muscular physique. It’s not that you have to spend hours every day working out at the gym. Also incorporate a muscle-building diet into your routine. Yes, you need to work your muscles to get them big and strong, but don’t forget to nourish them as well. Your muscles need calories and nutrients to increase their mass. Here’s how to eat muscle-building foods to build muscle:

Add plenty of protein to your diet. How do you calculate the healthy amount of protein to eat? Calculate your body weight. Somewhere between 1 and 1.5 times your body weight (in grams) is the recommended amount of protein intake for building muscle. What if you are overweight? Measure your protein intake based on your ideal body weight. What are some examples of protein foods for building muscle?

  • Red meat such as beef, lamb, pork, bison, venison, etc.

  • Duck breast, chicken, turkey and other poultry

  • Fish like salmon, tuna, sea bass, swordfish, mackerel, trout, etc.

  • Dairy products, such as cheese, milk, yogurt, cottage cheese, etc.

  • Egg whites in eggs. The yolk can be eaten once or twice a day as it is high in cholesterol

Eat more complete proteins. These foods are necessary for building muscle. Some whole protein foods include milk, cheese, eggs, fish, and meat. Most animal products are generally complete proteins. If you’re a vegetarian, stick to non-animal, whole-food protein sources such as buckwheat, quinoa, soy, hemp seeds, chia, and legumes and beans with rice.

Eat food sources that score high in PDCAA. It refers to the Protein Digestibility Corrected Amino Acid Score which measures the digestibility of protein in the body. It is calculated based on the solubility of amino acids in proteins. It’s sort of a standard that rates the quality of the protein foods you eat. The highest score is 1, while the lowest is 0. Here is a list of food sources of protein and their PDCAA scores:

  • 1:00- soy protein, casein, whey and egg white

  • 0.9- soy and beef

  • 0.7- fruits and vegetables, chickpeas, black beans, other legumes

  • 0.5- peanuts, cereals and their derivatives

  • 0.4- whole wheat

Eat carbohydrate-rich foods. Having carbohydrate stores in your body. You’ll need it to tap into your muscles’ glycogen stores when you exercise. Glycogen stores are your sources of energy. If you lack carbohydrates, your body will also lack energy, which will cause your muscles to break down. Eat about 1500 calories from carbohydrates per day. Eat carbs after exercise, especially in the morning with your breakfast. Choose carbohydrates that have a low GI (glycemic index). These are carbohydrate-rich foods that slowly release energy.

Include foods that contain healthy fats in your diet. Not all fats are bad. There are healthy fats that will benefit your health. Twenty to thirty-five percent of your caloric intake should come from fat. These are the monounsaturated fats and polyunsaturated fats that you should usually eat, otherwise known as the good fats. Food sources of good fats are:

  • Nuts

  • Fish

  • Olive oil, canola oil, sunflower oil and avocado oil

  • Soy products (soy milk or tofu)

  • Pumpkin seeds and flax seeds

Here are some examples of muscle-building foods to include in your diet. Work towards a muscular, tuff body by exercising and eating muscle-building foods and supplements.

About the author

admin

Leave a Comment