Building muscle takes a lot of time and energy, so if you are going to put forth the effort to go to the gym and put in all those back breaking grueling workout sessions, don’t you think that it would be a good idea to make sure that your diet is up to par with your goals in mind?
Well today’s subject is going to be about exactly what you need to know to set up the right diet plan to sustain the energy that you put into your workouts and to pack on the muscle with the proper protein, carb and dietary fat as well as the best food to eat for muscle building and how much.
Have you ever given this subject much thought? or maybe a double order of Big Mac’s and fries will do the trick to pumping up your daily protein, carb and fat intake as well as your overall daily caloric needs. I’m sure a Big Mac and fries will give your calories a boost but is this the right kind of fat intake that you want to be fueling your body with?
The right dietary needs
The right dietary needs are the right sources of healthy food that will supply your muscles with the nutrients that they need in order to give you the best results that you are looking for in carving out your own muscular frame.
Such protein sources provide the body with all the essential amino acids for building muscle tissue after a strenuous workout.
The proper carbohydrate sources provide you with the energy you need to power your way through your workouts and will replenish your energy stores in the form of glycogen.
Your dietary fat sources supply a good percentage of the body’s energy while at rest and this aids the metabolism with the appropriate vitamins that will help maintain your testosterone levels for increased muscle growth.
Best protein sources
Where you will find the greatest amount of protein for your muscle building dietary needs is through meat. Red meat such as ground beef and steaks are an excellent source of protein but they are higher in fat so it would be better to supplement your diet with a higher content of white meat.
White meat such as chicken and fish are excellent sources of lean meat but not cutting anything short on protein consumption. Poultry, fish and pork are all excellent sources of lean protein.
There are many other good sources for protein to add to your grocery list that are all lean sources of food to add variety to your diet, to name a few are eggs, nuts, Greek yogurt, cottage cheese and milk.
Best sources for carbohydrates
Carbohydrates are essential for energy so when bulking up don’t be afraid to add on the carbs to your diet. The harder you workout and the longer you workout the more energy is burned so it is important that you refuel your system with an adequate amount of fresh fruits and vegetables to give you the power you need.
You can go to McDonalds and order yourself up a couple orders of French fries for your daily dose of carbohydrates but you will find it a lot more nutritionally wise to ditch the fries and have a baked potato or maybe some fresh green beans or rice.
You can break it down to how many calories you need a day to maintain your bodyweight and add roughly 500 calories onto that per day to build muscle but if too many of the calories that you consume in a day are from fat then that’s going to out balance your protein and carb intake and the excess fat will start to show around your midsection.
For a guide on how many calories you will need in one day to maintain your bodyweight, I have a link you can click on. Once you have a guide to how many calories it takes to maintain your bodyweight in one day then you can add on an additional 300 calories per day to build muscle, if you have not achieved any results after a few weeks you can gradually increase your calorie consumption by one to two hundred calories per day.
Results will vary depending on your age, metabolism and activity level.
Best sources for dietary fat
Typically a person who puts a lot of work into their physique wants to cut as much excess fat out of their diet as they can, but it all depends on what type of fat that a person is putting into their system. It is important to fuel your body with good nutrition and their are many good food sources that are high in fat that a person needs.
Next I am going to cover some necessary food sources that are high in fat but you will find that even though they are high in fat and even cholesterol, they are all key components to a healthier lifestyle.
Avocados are not your normal fruit, avocados are mostly loaded with fat at 77% of calories, they are a high source of potassium and fiber and can greatly improve your cardiovascular health.
Eggs are loaded with vitamins and minerals and eggs contain basically every nutrient we need. Eggs are one of the highest nutrient packed foods but even considering that they are high in fat and cholesterol, they are a very important facet in your diet.
Salmon, Mackerel, trout, herring and sardines are all loaded with omega 3 fatty acids which are high quality proteins and are an essential part of fats that are needed in your diet. Eating these fatty fish can improve your health and reduce the risk of disease.
Nuts are a plant based source of protein that are incredibly healthy. Nuts are loaded with healthy fats as well as protein, magnesium and vitamin E. People who eat nuts tend to be healthier and have a lower risk of disease which includes obesity, heart disease and type 2 diabetes. These heart healthy nuts include walnuts, almonds and macadamia nuts plus many others.
Other heart healthy fat foods include Chia seeds, cheese, dark chocolate, olive oil, coconuts, coconut oil and yogurt.
How much is enough
Protein is all you need to build muscle but you still need carbs and fat to make the job easier, carbs will supply you with the energy you need to power through your workouts.
Typically one gram of protein per pound of body weight is what you would need to build muscle. 15% of your diet should be from healthy fats so that your body can produce hormones for building muscle, like testosterone.
There is no set guide line as to how many carbs you need a day to build muscle, but the rule to follow is the more energy that you exert in your workout and the longer you workout the more carbs that you should take in.
So at this point you can understand that what you get back from your energy levels and workout performance are a reflection of how you fuel your system. For building muscle, high quality protein and the essential amino acids are the primary focus but without an adequate amount of carbohydrates you will lag in energy making it difficult to pull through your workouts and the rest of the day.
Aside from carbs giving you energy, an adequate amount of carbs will also make your muscles look fuller. Heart healthy fats have their importance for producing hormones so if you are getting to that age when your metabolism levels start to slow down a little bit, then you might want to make sure that you are getting a higher level of food sources that provide you with heart healthy fats.
If bulking up with muscle is what you are after, then check out this review on some of the top protein supplements.
If you have any questions or comments, please feel free to leave a comment in the box below.